Is Demerara Sugar Healthier Than White Granulated Sugar?

December 21, 2025 •

3 min read

An estimated 94% of people in the United States consume more added sugars than is recommended, often seeking out "healthier" alternatives. A common question that arises is whether demerara sugar is healthier than white granulated sugar. The answer, however, is more nuanced than it appears at first glance, and the perceived health benefits of demerara may not be as significant as many believe.

Quick Summary

This article explores the key differences and similarities between demerara sugar and white granulated sugar. It delves into their processing, nutritional content, and caloric impact, revealing that the health differences are marginal. The piece highlights why demerara is not a significant nutritional upgrade and emphasizes that moderation is crucial for all types of sugar.

Key Points

Nutritionally Insignificant: Despite being less processed, the trace minerals in demerara sugar offer no significant health benefits over white granulated sugar.
Same Calorie Count: Demerara and white sugar both contain roughly 15 calories per teaspoon, so swapping one for the other won't save you calories.
Similar Blood Sugar Impact: Both types of sugar are primarily sucrose and have a similar, high glycemic impact on the body.
The Difference is Culinary: The main distinction lies in their flavor (caramel vs. neutral) and texture (coarse vs. fine), making the choice a matter of taste and application.
Moderation is Key: Since both are added sugars, the most important health consideration is to limit total consumption, not to prioritize one type over the other.
Myth vs. Reality: The perception of demerara sugar as a far healthier option is largely a myth, as its minimal refinement doesn't outweigh the negative effects of excess sugar.

What is Demerara Sugar?

Demerara sugar is a type of raw cane sugar that is minimally processed, meaning it retains some of the naturally occurring molasses from the sugarcane plant. This minimal refining process gives demerara its distinctive golden-brown color, subtle caramel-like flavor, and larger, coarser crystals compared to white sugar. Its unique texture and taste make it a popular choice for sprinkling on top of baked goods or stirring into hot beverages.

What is White Granulated Sugar?

White granulated sugar, often simply called table sugar, is the most common type of sugar used in homes and food manufacturing. It is also derived from sugarcane or sugar beets but undergoes extensive processing to remove all traces of molasses. The result is a fine, white crystalline sugar with a neutral flavor profile that dissolves quickly and consistently, making it ideal for a wide range of baking and cooking applications.

Demerara Sugar vs. White Sugar: A Nutritional Breakdown

While the difference in processing might suggest a significant nutritional advantage for demerara, the reality is that the health distinctions are minimal. Both are primarily made of sucrose and contain virtually the same number of calories.

Processing

Demerara Sugar: Less refined, retaining some natural molasses.
White Sugar: Fully refined to remove all molasses and impurities.

Molasses and Minerals

Demerara Sugar: The trace amounts of molasses contain minuscule quantities of minerals like calcium, potassium, and magnesium.
White Sugar: The refining process strips away all molasses, leaving pure sucrose with no minerals.

Caloric and Glycemic Impact

Calorie Count: A teaspoon of either demerara or white sugar contains approximately 15 calories, offering no caloric advantage.
Glycemic Index (GI): Both types have a similar effect on blood sugar levels, causing a rapid spike. A study cited by Healthians.com suggested a slightly lower GI for demerara (65) compared to white sugar (80), but this marginal difference does not make it a "health food".

Taste and Texture

Demerara Sugar: Larger, coarser crystals with a crunchy texture and a caramel-like flavor.
White Sugar: Fine crystals with a neutral, clean sweetness.

Is Demerara Sugar Really Healthier?

Despite its "raw" or "natural" labeling, the notion that demerara is a significantly healthier option is a common misconception. While it contains trace minerals not found in white sugar, the quantities are far too insignificant to offer any real health benefit. You would need to consume an impractical and unhealthy amount of demerara sugar to get a meaningful mineral intake, which would completely negate any potential nutritional upside due to the overwhelming sugar content. The primary difference lies in its flavor profile and texture, which are matters of culinary preference, not nutrition.

Comparing Demerara and White Sugar


Feature	Demerara Sugar	White Granulated Sugar
Processing	Minimally refined	Fully refined
Appearance	Golden-brown	Pure white
Crystal Size	Large and coarse	Small and fine
Flavor Profile	Notes of molasses and caramel	Neutral, purely sweet
Nutrients	Trace minerals (calcium, iron, etc.)	None (pure sucrose)
Calories (per tsp)	Approx. 15 calories	Approx. 15 calories
Effect on Blood Sugar	Similar high glycemic impact	Similar high glycemic impact
Best Uses	Toppings for baked goods, coffee, tea	All-purpose baking and cooking

The Real Bottom Line: All Sugar in Moderation

The critical takeaway is that both demerara and white granulated sugar are added sugars and should be consumed in moderation as part of a balanced diet. Excessive consumption of any type of sugar is linked to health problems such as obesity, type 2 diabetes, and heart disease. Focusing on reducing overall sugar intake, rather than substituting one form for another, is the most impactful change for your health. For those seeking genuine nutritional benefits from sweeteners, whole-food alternatives like fresh fruit or limited quantities of pure maple syrup may offer slightly more value, but the golden rule of moderation still applies.

Conclusion

In the debate over whether is demerara sugar healthier than white granulated sugar, the science is clear: the difference is negligible. While demerara is less processed and contains trace minerals, these amounts are too insignificant to provide any meaningful health advantage. The choice between the two should be based on culinary use—do you prefer a crunchy texture and rich caramel flavor, or a fine, neutral sweetness? For your health, the real focus should be on reducing total sugar consumption, regardless of the type.

Visit Healthline for more detailed information on sugar types and their impact on health.

Frequently Asked Questions

No, a teaspoon of demerara sugar and a teaspoon of white granulated sugar both contain approximately 15 calories. Any perceived caloric difference is negligible and not a factor for weight management.

Yes, demerara sugar is less refined than white sugar. While white sugar is fully processed to strip all molasses, demerara undergoes minimal processing, which is why it retains its golden-brown color and caramel flavor.

While demerara sugar does contain trace amounts of minerals like calcium and magnesium from the residual molasses, these quantities are too small to have a significant nutritional impact on your diet.

No, both demerara and white sugar have a similar, high glycemic impact on blood sugar levels because they are both primarily composed of sucrose. Substituting demerara will not prevent blood sugar spikes.

Yes, but be mindful of the differences. Demerara has larger crystals and a molasses flavor, which can affect the texture and taste of your baked goods. For a smoother finish, you may need to grind the crystals finer.

As it is less processed, some consider demerara to be more "natural" because it retains more of its original molasses. However, both are still added sugars and not whole foods.

The main benefit of choosing demerara sugar is its distinct flavor and crunchy texture, which adds a specific culinary element to dishes and beverages. It is a matter of flavor preference, not a significant health advantage.