Just eat Whole Food. It should be the simple rule of paleo. Can you find and eat those quantities on a daily basis in that source in the wild? Then go for it. Is the source farmed, processed, or concentrated? Avoid it.
I still firmly suggest anyone with a damaged system avoid more than minimal carbs until healthy and follow a gut healing, anti inflammatory diet. Sugar of any kind has inflammatory reactions.
Cane sugar has only one thing going for it: Manufacturers that use cane sugar care more about food quality than those using high fructose corn syrup.
It's also okay right before a workout. Sugar is metabolized very quickly and if you can burn it off, it's okay to have some.
Cane sugar is just regular sugar and it still has 50% fructose. However, a little bit of fructose is fine. For example, I'll have dark chocolate with 6g sugar and 3g fructose and I definitely don't think that is a problem.
sugar is sugar is sugar is sugar. just stop looking for some alternative. if you've decided you're going to have some sugar, then go for the cane sugar. it's better than any artificial one. just don't trick yourself into thinking it's healthy/ beneficial in any way, shape or form
Sucanat seems benign in small quantities (in coffee or tea, as opposed to a cupcake). It's essentially dried cane juice from the initial pressing. Lots of minerals and nutrients are preserved, and it has a very molasses-like flavor. It's also not as sweet as refined sugar. I've had it the past with no issues.
For those above that are saying you would rather use HFCS over honey or agave, you should do some research. If you are looking for the lesser of two evils, why would you pick a processed item over a non-processed? Pure honey is just that. As is pure agave. They are natural. Fructose is "fruit sugar," sweetness that is produced naturally in the agave and many other plants. Your body can break down the natural stuff much easier than the processed stuff and satisfy your "sweet" craving with a lesser amount. Here is some nice info I found on pure honey:
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