What’s life without a little sweetness, right? Sugar is everywhere—and despite the rising popularity of artificial sweeteners, it’s not going away anytime soon. In 2023-24, Indians consumed a whopping 30 million metric tonnes of sugar. Depending on whom you ask, sugar is completely harmless or a toxin that’s as addictive as cocaine. The truth, as always, lies in the details.
This article explores the difference between refined sugar and natural sugars, the sources of each type, their health impacts, and how to make better choices for your health and longevity.
What are Refined Sugars?
Refined sugars are processed sugars extracted from sources such as sugar cane and sugar beets. The refining process involves extracting the sugar from these plants, then purifying and crystallising it to produce the white, powdery substance commonly used in baking and sweetening foods.
Types of Refined Sugar:
- White Granulated Sugar: Also called table sugar, this is the most common form of refined sugar, and is used in a wide range of foods and beverages.
- Brown Sugar: White sugar with added molasses, giving it a distinct flavour and colour.
- Powdered Sugar: Finely ground white sugar, often used in icings and confections.
- High-Fructose Corn Syrup (HFCS): A liquid sweetener made from corn starch, used extensively in processed foods and beverages.
What are Natural Sugars?
Natural sugars are those found naturally in whole foods. These sugars are typically accompanied by fibre, vitamins, minerals, and other nutrients that provide additional health benefits. Natural sugars are found in fruits, vegetables, dairy products, and some grains.
Sources of Natural Sugar:
- Fruits: Contain fructose, along with fibre, vitamins, and antioxidants.
- Vegetables: Some vegetables, like carrots and sweet potatoes, have natural sugars.
- Dairy Products: Contain lactose, a natural sugar found in milk and dairy products.
- Honey and Maple Syrup: While these are concentrated sources of sugar, they also contain small amounts of vitamins and minerals.
Differences Between Refined and Natural Sugars
Nutritional Content:
-
Refined Sugars: Provide calories but lack essential nutrients. They are often referred to as “empty calories” because they contribute to calorie intake without offering nutritional benefits.
- Natural Sugars: Found in nutrient-dense foods that provide fibre, vitamins, minerals, and antioxidants. The presence of these nutrients can mitigate some of the negative effects of sugar.
Absorption and Metabolism:
- Refined Sugars: Are quickly absorbed into the bloodstream, causing rapid spikes in blood sugar levels. This can lead to energy crashes and increased hunger soon after consumption.
- Natural Sugars: Are absorbed more slowly due to the fibre content in fruits and vegetables, leading to a more gradual increase in blood sugar levels and sustained energy.
Health Impacts:
- Refined Sugars: Associated with various health issues, including obesity, type 2 diabetes, heart disease, and dental cavities. High intake of refined sugars can lead to insulin resistance and chronic inflammation.
- Natural Sugars: When consumed as part of a calorie-controlled diet with whole foods as the main source, they are less likely to contribute to these health problems. The fibre, vitamins, and minerals in whole foods help regulate blood sugar levels and support overall health.
Health Impacts of Refined Sugar
Weight Gain and Obesity: Consuming high amounts of refined sugar can contribute to weight gain and obesity. Refined sugars add extra calories to the diet without providing satiety, leading to overeating. Moreover, sugary foods often replace more nutritious options, further exacerbating weight issues.
Type 2 Diabetes: Excessive consumption of refined sugars can lead to insulin resistance, a condition where the body’s cells become less responsive to insulin. This increases the risk of developing type 2 diabetes, a chronic condition characterised by high blood sugar levels.
Heart Disease: High intake of refined sugars has been linked to an increased risk of heart disease. Sugar can contribute to inflammation, high blood pressure, and increased levels of triglycerides and LDL (bad) cholesterol, all of which are risk factors for heart disease.
Dental Health: Refined sugars are a primary cause of tooth decay. Sugar feeds the harmful bacteria in the mouth, producing acids that erode tooth enamel and lead to cavities and gum disease.
Health Benefits of Natural Sugar
Nutrient-Rich: Natural sugars come packaged with fibre, vitamins, minerals, and antioxidants. For example, fruits provide vitamin C, potassium, and various phytochemicals that have numerous health benefits, including boosting the immune system and reducing inflammation.
Better Blood Sugar Control: The fibre in fruits and vegetables slows down the absorption of sugar, leading to more stable blood sugar levels. This can prevent the rapid spikes and crashes associated with refined sugar consumption, helping to maintain energy levels and reduce hunger.
Reduced Risk of Chronic Diseases: Diets rich in fruits, vegetables, and other whole foods are associated with a lower risk of chronic diseases such as heart disease, stroke, and certain cancers. The nutrients and antioxidants in these foods play a protective role in maintaining overall health.
Making Healthier Choices: Refined Sugar vs. Natural Sugar
Limit Refined Sugar Intake: The American Heart Association recommends limiting added sugars to no more than 100 calories (about 6 teaspoons) per day for women and 150 calories (about 9 teaspoons) per day for men. This includes all forms of refined sugar, such as those found in sugary drinks, desserts, and processed foods.
Choose Whole Foods: Opt for whole fruits and vegetables instead of fruit juices or processed snacks. Whole foods provide the benefits of fibre and nutrients that are lost during processing.
Read Food Labels: Be aware of the sugar content in packaged foods. Look for hidden sugars listed under different names, such as corn syrup, dextrose, sucrose, and others. Choosing products with little or no added sugar can significantly reduce overall sugar intake.
Natural Sweeteners: Consider using natural sweeteners like honey, jaggery, or stevia in moderation. While these still contain sugar, they offer some nutritional benefits and may be less processed than refined sugars.
The Importance of Choosing Natural Sugar Over Refined Sugar
Understanding the differences between refined and natural sugars is crucial for making informed dietary choices. While both types of sugar can add sweetness to our diets, their health impacts can be vastly different. When consumed in large quantities, refined sugars contribute to a range of health issues, including obesity, diabetes, and heart disease; natural sugars, when consumed as part of whole foods, provide essential nutrients and support overall health.
Irrespective of where you get your sugar, remember to always factor in their calories and make sure you are eating them in moderation. Remember—too much of a good thing can be bad.
By prioritising whole foods and limiting the intake of refined sugars, individuals can enjoy the sweet taste of sugar without compromising their health. Making small but significant changes, such as reading food labels, choosing natural sweeteners, and incorporating more fruits and vegetables into the diet, can lead to better health outcomes and a more balanced diet.
References
- Alawani, A. (2020). ‘Dietary Sugar Intake’. University of Surrey. Unpublished essay.
- Amies-Cull, B., Briggs, A. D. M., & Scarborough, P. (2019). ‘Estimating the potential impact of the UK government’s sugar reduction programme on child and adult health: Modelling study’. BMJ, 365. doi: 10.1136/bmj.l1417.
- PHE (2018). National Dental Epidemiology Programme for England: oral health survey of five-year-old children 2017: A report on the inequalities found in prevalence and severity of dental decay. Available at: Public Health England (Accessed: 13 March 2020).
PHE (2019). Sugar reduction: report on progress between 2015 and 2018: Summary. Available at: gov.uk (Accessed: 13 March 2020).