Are all sugars created equal? Are some sugars worse for your health than others? In this article, you will explore the role of sugars between natural and added sugars. You will learn how sugars affect your body, both natural and added, and you will be able to identify them on food labels. By the end of the article, you will be better equipped to understand the difference between sugars.
Understanding Sugars: Basics and Definitions
What is sugar?
Sugar is one of the carbohydrates which naturally found on many foods or sometimes added on processed foods and beverages. It has sweet taste, is very common to be found on our daily foods. Sugar can give energy to the body, also play under the metabolism process.
Different types of sugar: Natural vs Added sugars
The two major categories of sugars are natural sugars and added sugars. Natural sugars are those found naturally in foods, such as fruits, vegetables and dairy products. Natural sugars in fruit, for instance, come packaged with fibre and other nutrients that are important to maintaining a healthy diet.
In contrast, added sugars are sugars added to foods and beverages during processing or preparation, such as soda, candy, sweets, desserts and processed snacks. Added sugars provide more sweetness without the nutrition of natural sugars.
Common sources of natural and added sugars
There is natural sugar in all sorts of fruit, vegetables and dairy products. Bananas, apples and berries are sweetened with natural sugars in the form of fructose. Natural sugars, in the form of glucose and fructose, are also naturally found in carrots and beets. Milk and yogurt are rich in lactose, another form of natural sugar.
Added sugars are found in many processed foods and drinks, including soda, fruit juices, candy, cookies, cakes, pastries, and breakfast cereals. These added sugars often do nothing to enhance the nutritional value of our diets but add in a needless sweetness.
The Nutritional Composition of Sugar
The structure and composition of sugar
Sugar, chemically speaking, is sucrose, made up of two simple sugars, glucose and fructose. After we eat it, digestive enzymes break sugar down into these two important components, which are then absorbed into the bloodstream to provide energy.
Nutritional value and caloric content of sugar
From the point of view of nutrition, sugar supplies calories and carbohydrates to the body. One gram of sugar provides about four calories. Other than calories, sugar contributes no vitamins, no minerals, no proteins and no other physiologically useful substances.
Differences in nutritional value between natural and added sugars
Yet even though natural and added sugars have the same basic structure, there are large differences in their nutritional value: natural sugars, when consumed within a balanced diet, come with a package of other essential nutrients such as vitamins, minerals and fibre. By contrast, added sugars in foods or beverages have been stripped of these other nutrients, leaving a product of empty calories that can have harmful effects on health when consumed in large amounts.
The Metabolic Process of Sugar in the Body
How the body processes sugar
When you eat sugar, it gets broken down in your digestive system into a simple sugar called glucose, which can enter the bloodstream and then be used by every cell in the body as a source of immediate energy.
The role of insulin in sugar metabolism
The hormone insulin, produced by the pancreas and regulating sugar metabolism, governs how much sugar the body has in the bloodstream at any given time. When a person eats sugar, blood glucose levels increase and insulin is released to signal the uptake of glucose into the cell. This permits the body to use the sugar for energy or to store it for future use.
How the body uses sugar: Immediate use, storage, and fat conversion
Once the sugar has been broken down and absorbed into the bloodstream, it flows into cells for immediate energy or is stored in the liver and muscles as glycogen, which can be turned back into glucose at a later time. And when our muscles and livers are full of glycogen, any leftover sugar is converted to fat and stored in adipose tissue – where it adds pounds to your frame if you eat it regularly.
Natural Sugars: Pros and Cons
Pros: Nutritional benefits and fiber content
Sugars from natural sources – fruits, vegetables and dairy products – are more beneficial to our health than sugars from refined sources for three reasons. Firstly, they are packaged with other essential vitamins, minerals and fibre we need to maintain a balanced diet. Secondly, the naturally occurring fibres in most fruits, vegetables and dairy slow down the absorption of sugars and so the release of energy into the bloodstream, which in turn limits the impact on blood sugar levels.
Cons: Overconsumption, caloric density
It is true that natural sugars have health benefits, especially when consumed in small quantities and as part of a balanced overall diet. However, the excessive consumption of natural sugars can lead to too many calories being taken in, and can result in weight gain. Fruit, for example, is healthy but it can contain large portions of natural sugar and should be eaten in moderation as part of a balanced diet.
The need for moderation in natural sugar intake
Natural sugars can be a healthy part of a balanced diet, but they should be consumed in moderation. Relying on natural sugars for sweeteners can still lead to excess calories, so it’s important to pay attention to total sugar intake and get a wide variety of nutrient-rich foods.
Understanding the Impact of Natural and Added Sugars on Health
Added Sugars: Pros and Cons
Pros: Taste enhancement, energy source
Food processers often use added sugars to increase the palatability of food, but they don’t offer any additional benefits. Added sugars can make food taste better or provide a quick energy boost.
Cons: Overconsumption, nutrient deficiencies, potential links to disease
A major concern with the added sugars is overconsumption. Added sugars are often consumed with energy-dense foods that are low in nutrients, leading to diet imbalances. High intake of added sugars has been linked to shortages of micronutrients (certain vitamins and minerals) and some chronic diseases. The evidence suggests that excess intake of added sugars can lead to obesity, type II diabetes and cardiovascular disease.
The role of high-fructose corn syrup
High-fructose corn syrup (HFCS) is a processed sweetener found in many processed foods and beverages. It is inexpensive and less perishable than other sugars, but consumption of HFCS has been associated with increased risk factors for a number of common chronic diseases, such as obesity and metabolic disorders. Consumers concerned about limiting their sugar intake should read food labels carefully to identify items that contain HFCS.
The Health Impact of Sugar Overconsumption
Obesity and weight gain
Consuming too many sugars, whether natural or added to foods, can also contribute to obesity. A diet that includes too many sugars results in higher caloric intakes, and if these calories are not expended through physical activity, they are stored as body fat. Consumption of sugary beverages – like soda – has been well linked to weight gain and obesity risk.
Type II diabetes and insulin resistance
An added sugar-rich diet has been linked to elevated risk of type II diabetes and insulin resistance. Consistently ingesting high amounts of sugar can result in elevated blood glucose levels, and over time, put stress on the body’s insulin production and action. It can ultimately lead to insulin resistance and type II diabetes.
Heart diseases related to high sugar consumption
Eating a lot of sugar can increase your chances of developing a host of heart disorders. Chronically high glucose (blood sugar) levels can result in inflammation, insulin resistance, and an accumulation of body fat – risk factors for cardiovascular disease, hypertension, and high cholesterol levels.
Understanding the Impact of Natural and Added Sugars on Health
Sugar and Dental Health
The link between sugar and tooth decay
One of the most prominent effects sugar has is on your teeth. High levels of sugar consumption often lead to tooth decay. Every time you eat sugary foods, sugars are left on your teeth, allowing the bacteria that naturally occurs in your mouth to feast on the sugars. This constant feeding leads the bacteria to create acids that erode your tooth enamel, causing cavities and decay.
Why added sugars are worse for dental health
Processed foods and beverages containing added sugars can be particularly damaging to teeth, more so than the natural sugars occurring in whole foods. Often combined with sticky substances (such as syrups or gels), the foods and beverages adhere to the teeth providing a nourishing, low-oxygen environment for the bacteria. Continual exposure to sugars and bacteria can allow plaque to flourish and multiply, increasing the risk of tooth decay and other problems.
Tips for reducing sugar’s impact on dental health
To keep your teeth in good condition, you need to avoid eating a lot of sugar and take care of your oral hygiene. Here are some suggestions.
Limit consumption of sugary snacks and beverages, especially between meals.
Rinse your mouth with water after consuming sugary foods or drinks.
Brush your teeth at least twice a day with fluoride toothpaste.
Floss your teeth, or use other types of interdental cleaning tools, to get rid of plaque and food debris in between your teeth.
Visit your dentist regularly for check-ups and professional cleanings.
Navigating Food Labels for Sugars
Understanding nutrition labels
When you read food labels, you could see how much sugar is in a food product. The information on the nutrition labels will tell you how much sugar is in the food and other nutrient amounts.
Understanding nutrition labelling can help people to make better choices about foods that have sugar.
Identifying added sugars on food labels
On food labels, the difference between naturally occurring sugars and added sugars should be clear – naturally occurring sugars are in the ingredient, added sugars are added during processing or preparation. Ingredients such as sugar, corn syrup, molasses, honey and fruit juice concentrates are typical of added sugars.
Decoding sugar content: Terms to watch out for
Beyond the sugars that have been explicitly listed, other terms indicate that there is sugar in the product: dextrose, glucose, fructose, maltose, and sucrose. These are all words to look for on food labels because they add to your overall daily intake of sugar.
Recommendations for Sugar Intake
WHO recommendations for daily sugar intake
The World Health Organization (WHO) recommends that free sugars should not make up more than 10 per cent of total energy intake. The category of free sugars includes those naturally occurring in honey, syrups, unsweetened fruit juices and fruit juice concentrates, as well as sugar added to processed foods and at the table. It would be even better to reduce free sugars to less than 5 per cent of total energy intake for additional health benefits.
How to limit added sugar intake
Although no one should consume added sugar, it may be particularly advantageous to follow healthy eating habits and make informed choices about processed and packaged foods. Eating foods in their whole, unprocessed state is likely to lead to a lower consumption of added sugars. In those cases where packaged foods must be eaten, read the label and make more informed choices, such as selecting foods with lower amounts of added sugars or those that are completely free of added sugars.
Alternative sweeteners: healthier substitutes or hidden dangers?
There are a number of alternative sweeteners available on the market, often advertised as a better alternative to sugar, and while these might be lower in calories or have a lower glycaemic load, they are not a licence to eat as much sugar as you like. Many of these artificial sweeteners have been linked with adverse health effects and the long-term effects of many alternative sweeteners are not known. These foods should be eaten in moderation and as part of a diet that is dominated by whole foods.
The Sugar Debate: Current Research and Perspectives
The natural sugars vs. added sugars debate
Whether you call it natural sugars and added sugars, society is still debating which is better for your health. This topic is still fairly new to the world of health professionals, scientists and researchers. Some believe that sugar is sugar and too much of any kind can be bad for your health. Others feel that natural sugars are the best for your health because it comes packaged with additional nutrients compared to added sugars. Now a days, researchers are continuing to dig deeper to study the impact of different types of sugars on our overall health.
Are all sugars bad for you?
Excessive sugar intake can lead to health problems, but not all sugars are bad for you. Natural sugars, consumed as part of a healthy wholefood diet, can be beneficial and contribute to good health. The key is to consume sugars in moderation and keep your sugar intake as a whole under control.
Future research directions in understanding sugar’s health impacts
Much of this work is ongoing, as the role of sugar in health may well be a discussion for decades to come. Some of the more interesting lines of enquiry include the physiological and health effects of different sugars, particularly when it comes to their role in the development of chronic disease and other conditions. Severing the link between sugar and tooth decay will also encourage more research into the role of sweeteners other than sugars, such as stevia and monk fruit extract, in health and disease. As science and health advocates provide a deeper understanding of the impact of dietary sugars on our health, they’ll give us a chance to consider how much is too much, and what we can expect when we cross that line.
