SHAH ALAM – Sugar is not something to be feared, but something to be understood — a message health experts say is crucial as Malaysians navigate increasingly confusing choices between white sugar, brown sugar, honey and so-called “healthier” alternatives.
Malaysian fitness icon and celebrity coach Kevin Zahri said one of the biggest misconceptions is the belief that certain types of sugar, particularly brown sugar, are significantly healthier than others.
“There is this misconception that brown sugar is healthier than white sugar, but nutritionally they are almost the same. Brown sugar simply contains a bit of molasses that gives it colour, but both are essentially sucrose and affect blood sugar in the same way,” he told Sinar Daily.
He explained that whether it is white sugar, brown sugar or even coconut sugar, all provide roughly the same caloric value, about four calories per gramme and are classified as simple sugars that can quickly raise blood glucose levels.
“From a practical standpoint, moderation is key. It doesn’t really matter which type you choose if you are consuming it in excess,” he added.
Kevin noted that sugar itself is not inherently harmful, as it serves as a quick source of energy, particularly for individuals with active lifestyles.
“Glucose gives you quick energy, which is useful before or after exercise. But overconsumption, regardless of the type of sugar, leads to energy spikes, crashes and eventually weight gain because excess energy is stored as fat,” he said.
He also addressed the growing popularity of honey, cautioning that while some varieties may offer added benefits, they remain calorie-dense.
“A tablespoon of honey has about the same calories as table sugar. Raw or manuka honey may contain beneficial compounds that support the immune system, but in terms of sugar content, it still needs to be consumed in moderation,” he said.
Kevin stressed that consumer awareness is more important than avoiding sugar altogether, urging Malaysians to make informed decisions rather than relying on marketing claims.
“Don’t be afraid of sugar, but understand it. Read nutrition labels, know your calorie needs and avoid buying products based on what the front packaging claims. That’s how you become a wiser consumer,” he said.
Echoing this, Avisena Specialist Hospital Shah Alam clinical dietitian Suraya Arshad said the differences between various types of sugar are often overstated.
“White sugar is the most refined form and provides calories with almost no nutrients. Brown sugar is essentially white sugar with molasses added back, while coconut sugar contains trace minerals. However, nutritionally, they are still very similar,” she said.
She emphasised that no type of sugar can be considered truly “healthier” when consumed excessively.
“All sugars contribute similar calories and have a similar impact on blood sugar levels. The healthier approach is to reduce overall sugar intake, not just switch between types,” she explained.
Suraya added that natural sweeteners such as honey, date syrup and maple syrup are often perceived as better alternatives, but they still contain glucose and fructose. “They may contain small amounts of antioxidants or minerals, but they still raise blood sugar and provide comparable calories to regular sugar,” she said.
Beyond visible sugars, she highlighted the growing concern of “hidden sugars” in everyday foods — an area many consumers tend to overlook. “Processed foods such as flavoured yoghurts, breakfast cereals, sauces, instant drinks and packaged juices often contain significant amounts of added sugar,” she said.
To help consumers make better choices, Suraya advised checking ingredient lists for different names of sugar, including glucose syrup, fructose, maltose and corn syrup, as well as paying attention to total sugar content per serving.
“Simple steps like choosing plain foods and adding natural sweetness from fruits, or gradually reducing sugary drinks, can make a big difference,” she said.
Both experts agree that the conversation around sugar should shift from fear to understanding, empowering Malaysians to make balanced, informed decisions.
“Sugar is not the enemy. It’s about how much you consume, how often and whether it fits your lifestyle. You don’t need to eliminate it — you just need to manage it wisely,” Kevin said.