When we think of “sugar,” most of us picture white, refined granulated crystals – sweet and mostly joyful, but not-so-healthy bits that add empty calories, spike blood sugar quickly, and contribute to health problems when overused.

No point in denying, but sugar often gets a bad name — and with good reason. Refined white sugar, the kind we find in cakes, cookies, sodas, and packaged snacks, is stripped of nutrients, digests quickly, and can cause sudden spikes and crashes in blood sugar. Over time, heavy consumption of refined sugar has been linked to weight gain, inflammation, insulin resistance, and chronic illnesses like Type 2 diabetes and heart disease.

But sugar itself isn’t the enemy: processed sugar is. Research shows that certain less-processed sugars (often called natural sweeteners) can deliver sweetness with extra nutrients, slower glucose rises, and added health benefits. In fact, replacing refined sugar occasionally with such alternatives can help with digestion, reduce inflammation, preserve minerals, improve antioxidant intake, and even help with more stable energy levels.

In fact, not all sugars are created equal. Across cultures and centuries, people have used more natural, less processed sweeteners that don’t just add sweetness to food, but also provide trace minerals, antioxidants, and in some cases, even medicinal benefits. Think of raw honey in Ayurveda, date sugar in Middle Eastern traditions, or coconut sugar in Southeast Asia.

Here, we spill the beans on seven less processed sugars that can boost flavor, add nutrition, and, when consumed wisely, even support better health.