Sugar Facts

Better Sugar? 

Sugar is often labeled as the enemy when it comes to a healthy diet, but not all sugars are equally harmful. The key lies in choosing the right type of sugar, one that offers more nutritional benefits while still satisfying your sweet cravings and understanding where our sugar intake is coming from - the varied sources of added sugar often surprise people. Those of you that joined my Sugar Reset program last year may remember this well!  Missed it or need a refresher? It’s opening up again next month - stay tuned to get notified when doors open!

While many of us think of sugar as just “sugar,” there are actually various types, and they can impact your body in different ways. Refined sugars, like white sugar and high fructose corn syrup, can contribute to health issues such as obesity, diabetes, and heart disease. These sugars provide calories without offering any essential nutrients.

However, there are better alternatives. For example, raw honey, maple syrup, and coconut sugar contain trace minerals and antioxidants, making them healthier choices.  That said, we still need to understand that all added sugars should be moderated to less than 25g per day

Understanding the different types and their impact on your health can help you make more informed choices. Here's a quick guide to the most popular sugars, which ones contain the most fructose, and why it's important to limit your intake.

Common Types of Sugar

• Sucrose (Table Sugar): The most common type, found in many processed foods and beverages. It's a 50-50 blend of glucose and fructose.

• High Fructose Corn Syrup (HFCS): Often used in sodas and processed foods, it contains either 42% or 55% fructose, depending on the formulation.

• Honey: A natural sweetener with a mix of glucose and fructose, though it has slightly more fructose than glucose.

• Agave Syrup: Known for its high fructose content, agave syrup can contain up to 90% fructose, making it one of the sweetest (and most fructose-heavy) natural sugars.

• Fruit Sugar (Fructose): Naturally occurring in fruits, it’s often consumed in the form of fruit juice or dried fruit, which can concentrate the sugar.

Excessive fructose, especially in processed forms like some types of HFCS and agave syrup, can overload your liver and increase the risk of non-alcoholic fatty liver disease (NAFLD), insulin resistance, obesity, and cardiovascular problems. Unlike glucose, which is used for energy throughout the body, fructose is mainly metabolized by the liver, where it can be converted into fat.

Even natural sweeteners should be consumed with care. Although they contain some beneficial compounds, they still add sugar to your diet, and excessive intake of any sugar—whether refined or natural—can raise blood sugar levels, contribute to inflammation, and increase the risk of metabolic disorders. The key takeaway: choose quality over quantity and consume sweeteners in moderation.

Smart Sugar Substitutes

If you’re looking to reduce sugar without sacrificing sweetness, consider alternatives like stevia or monk fruit. These natural sweeteners are low in calories and don’t cause the same blood sugar spikes as refined sugars. These substitutes can be part of a balanced diet, especially when used sparingly.

4. Simple Tips for Reducing Sugar Intake

• Read labels: Many packaged foods contain added sugars, even in savory items. Check the ingredient list for alternatives like HFCS, cane sugar, brown rice syrup, fruit juice concentrate, or evaporated cane juice

• Use less sugar in recipes: Many recipes can be made with less sugar than called for, or you can replace some of the sugar with naturally sweet alternatives like fruit puree or maple syrup.

• Opt for whole foods: Eating whole fruits instead of fruit juices gives you fiber and slows the absorption of sugar.

Bottom Line:

Incorporating a "better kind of sugar" into your diet doesn’t mean abandoning sweetness altogether—it’s about making more informed choices. By favoring natural sweeteners, limiting your overall sugar intake, and seeking out whole, unprocessed foods, you can enjoy the sweet things in life without compromising your health. Balance, moderation, and mindfulness are your best strategies for a healthier, sweeter lifestyle.