Sugar isn’t just “sugar.” Sugar sneaks its way into almost everything we eat, from yogurt to salad dressing to “healthy” protein bars. While our bodies do need some glucose for energy, the type and source of sugar we eat makes a huge difference in how we feel and function. So let’s talk about that!

In this post, I’ll unpack how refined sugars are made, why they’re so addictive, and how to make smarter swaps not only for you but the whole family!

White sugar (table sugar, the stuff that you buy at most grocery stores in the white bag) starts as juice from sugar cane or sugar beets. The juice is boiled, filtered, crystallized, and stripped of its natural molasses, minerals, and color, leaving behind pure sucrose, the white substance you know as sugar (the stuff we spooned on our breakfast cereal as a kid!)

Brown sugar is often thought to be “less refined,” but in most cases, it’s just white sugar with molasses added back in. The color and slightly richer flavor make it seem more natural, but metabolically it behaves almost identically to white sugar, quickly spiking blood glucose and insulin levels, (this is what we want to avoid as much as possible).

I'm sure you’re saying, this doesn’t seem too bad…. It's just sugar beets broken down made into powder. So lets ask the question, how do they break the beets down and get it into the crystals we know as sugar?

Here’s what happens step by step:

1. Washing and Slicing

• The sugar beets are washed to remove soil, stones, and debris.
• They’re then sliced into thin strips called cossettes to increase surface area for extraction.

At this point, the beet still contains its natural nutrients, small amounts of B vitamins, calcium, iron, magnesium, antioxidants, and fiber.

2. Diffusion (Hot Water Extraction)

• The sliced beets are placed in large diffusers (tanks) and hot water at 70–80°C (160–175°F) is circulated through them. (that’s HOT!)
• This pulls out the sucrose (sugar) from the plant tissue into the water, creating what’s called raw juice.

This is the first major nutrient loss point.

• Vitamins and phytonutrients are heat-sensitive and quickly degrade above 50°C.
• Minerals don’t completely “burn off,” but most are left behind in the beet pulp, not in the sugar solution.
• The fiber (cellulose, pectin) is completely removed because only the liquid extract moves forward, the pulp is discarded or sold as animal feed, often farmers will mix the pulp for added carbohydrates and fiber for the feed. This also helps to cut down on the feed cost by thinning it out with “a treat”

3. Purification / Clarification

• The raw juice is full of non-sugar organic matter, proteins, acids, pigments, etc.
• Factories add lime (calcium hydroxide) and carbon dioxide to precipitate impurities.
• The mixture is then heated again to about 85–90°C (185–195°F) to help these impurities coagulate and separate. Notice how the temperature is even hotter this round!

Nutrient impact: This chemical and heat combination neutralizes virtually all remaining vitamins, enzymes, and antioxidants.

4. Evaporation

• The clarified juice is concentrated in multiple-effect evaporators at 60–80°C (140–175°F) under partial vacuum to remove most of the water.
• This step increases the sugar content from ~15% to ~70%.

Nutrient impact: High temperatures plus oxygen exposure destroy any trace of remaining phytonutrients and natural color compounds.

5. Crystallization & Separation

• The thick syrup is boiled under vacuum (around 60–70°C) until sugar crystals form.
• The crystals are then separated from the molasses by centrifuge.

Nutrient impact: The molasses retains what little minerals and antioxidants remain. The white crystals are nearly 100% sucrose, meaning all natural micronutrients, enzymes, and fiber have been stripped away.

6. Final Refining (Decolorizing & Drying)

• Sugar crystals are dissolved again, filtered through activated carbon or bone char to remove color, and then re-crystallized.
• The final drying step may use temperatures around 100–110°C (212–230°F) to remove moisture.

At this point, all that’s left is pure sucrose, no vitamins, no minerals, no antioxidants, no enzymes.

Is Sugar Really Addictive?

Many studies have shown that refined sugar activates the same reward pathways in the brain as addictive drugs like cocaine. When you consume sugar, dopamine, your brain’s “feel-good” chemical floods your system. Over time, this can lead to tolerance and cravings, much like what happens with other addictive substances.

While sugar isn’t a drug, its effect on the brain’s reward system can absolutely drive compulsive eating behavior, especially when combined with stress, lack of sleep, and emotional eating triggers.

Fun Fact: In brain imaging studies, sugar lights up the nucleus accumbens (the brain’s pleasure center) the very same area stimulated by cocaine and opioids.

By now I'm sure your thinking, well what the heck do I use to bake my kids muffins? Or what am I going to put into my coffee now?

Here is a quick reference guide on different sugars with their nutritional value.

Refined vs. Natural Sugars

Not all sweeteners are created equal. Natural options can offer trace minerals, antioxidants, or even fiber, which slow the blood sugar response.

Here’s a quick breakdown:

White Sugar

• Cane or beet
• Highly refined
• High Glycemic Index
• Empty calories, inflammation

Brown Sugar

• White sugar + molasses
• Highly refined
• High Glycemic Index
• Slight mineral content

Honey (raw)

• Bees
• Minimal
• Moderate Glycemic Index
• Antioxidants, enzymes

Maple Syrup

• Maple trees
• Minimal
• Moderate Glycemic Index
• Manganese, zinc

Coconut Sugar

• Coconut blossom
• Minimal
• Low–moderate Glycemic Index
• Inulin fiber supports gut health

Molasses

• Sugar cane byproduct
• Minimal
• Moderate Glycemic Index
• Iron, calcium, magnesium

Date Sugar/Syrup

• Whole fruit
• Minimal
• Moderate Glycemic Index
• Contains fiber and nutrients

Stevia / Monk Fruit (this is 100-300x more sweeter then table sugar - please have this on occasion)

• Plant extract
• Minimal
• No Impact on Glycemic Index
• No effect on blood sugar

I would be lying if I told you I never baked with white or brown refined sugar. Of course I have and still occasionally do! The point of this article is to open your eyes to the chronic use of sugar in your everyday foods. If your eating something that is packaged, I would bet you $100 it has some form of refined sugar in it. This article is also to help you make better choices, to inform you of what to look for the next time to grab a bottle of salad dressing.

How Sugar Hides on Ingredient Labels

Food companies know “sugar” has a bad reputation, so they disguise it under dozens of other names. In fact, there are over 60 names for added sugar! Here are some of the most common ones to watch for:

Common Hidden Names for Sugar:

• Anything ending in “-ose”: glucose, fructose, sucrose, maltose, dextrose
• Syrups: corn syrup, brown rice syrup, golden syrup, malt syrup
• Juices & Concentrates: fruit juice concentrate, cane juice, evaporated cane juice
• Other names: agave nectar, maltodextrin, caramel, turbinado, invert sugar, barley malt, beet sugar, date sugar

Tip: If a product lists more than one of these terms near the top of the ingredient list, it’s a red flag, sugar is likely one of the main ingredients, even if the front label says “natural,” “organic,” or “low fat.” In my opinion, put down and don’t eat it.

Smarter Sweet Swaps

You don’t have to eliminate sweetness entirely, just choose options that support steady blood sugar and provide some nutritional value.

Try these instead:

• Coconut sugar in baking (adds caramel-like flavor, lower GI)
• Raw honey for tea or drizzled on yogurt
• Pure maple syrup for oatmeal or dressings
• Date paste or date sugar for smoothies or baking ( super easy to make and just have a small jar in your fridge)
• Stevia or monk fruit for coffee or lower-calorie options ( use this in moderation, stevia is 100-300x sweeter then refined sugar. You need just a tiny bit.

Limit or avoid:

• White sugar, brown sugar, high-fructose corn syrup, and agave syrup

Final Thoughts

Sugar itself isn’t evil, but our modern intake is far beyond what our bodies were designed to handle. When you learn to read labels, make mindful swaps, and balance natural sweetness with whole foods, you reclaim control over your cravings and energy.

Remember, balance is the goal, not perfection. I promise you're sweet enough.

Image source: Yuliya Furman

Note: The views expressed here do not exclusively represent the views of Materia+ and governing entities.