Let’s dive into a topic many find confusing: the differences between natural vs. refined sugars. I’ll explain what these sugars really are, their effects on our health, and how you can make informed choices in your daily diet.
What is Natural Sugar?
Natural sugars are found in whole, unprocessed foods such as fruits and vegetables (fructose) and dairy (lactose). These sugars are accompanied by essential nutrients like vitamins, minerals, and fiber. For example, yogurt contains lactose, but it also contains calcium and probiotics, which have massive health benefits.
A fine example of this is watermelon, which many consider a high-sugar fruit. Yet, watermelon contains lycopene, an antioxidant that protects your skin against sun damage. It also contains a compound called l-citrulline, which relaxes the lining of blood vessels. This improves blood flow, which may help lower your blood pressure.
In addition to antioxidants and anti-inflammatory compounds, fruits and veggies provide fiber. Fiber helps control blood sugar spikes by slowing carbohydrate absorption and providing a sustained energy release. So, naturally occurring sugars don’t have the same metabolic impact as refined sugars.
Scientific evidence supports the benefits of whole foods containing naturally occurring sugar. In fact, the fiber in fruit helps you manage blood sugar levels and reduces your risk of chronic diseases such as diabetes and heart disease.
What is Refined Sugar?
Refined sugar is usually extracted from sugar cane or sugar beets, which are processed to remove impurities. This processing produces fast-acting, pure carbohydrates known as sucrose. When consumed in excess, refined sugars lead to rapid spikes in blood sugar and insulin levels, which can contribute to energy crashes and, over time, increase the risk of chronic conditions like type 2 diabetes and obesity.
Types of Refined Sugar
There are numerous types of refined sugars, but here are some that you may use at home or commonly see on food labels.
- White Sugar: This is the most common form of refined sugar. You might refer to it as table sugar or granulated sugar, too. It’s used widely in baking and as a sweetener for coffee and tea.
- Powdered Sugar: Also known as confectioner’s sugar, powdered sugar is white sugar ground into a fine powder and mixed with a small amount of cornstarch to prevent caking. It’s commonly used in icings or as a finisher (dusted on top of a baked good).
- High-Fructose Corn Syrup (HFCS): Produced by converting glucose in corn syrup into fructose, HFCS is a common sweetener in processed foods and soft drinks. It’s been linked to obesity and diabetes due to its high fructose content, which can overload the liver and lead to insulin resistance
- Brown Sugar: Brown sugar is white sugar with varying amounts of molasses added back in. It is used for its flavor and moisture-retaining properties. It’s important to note that brown sugar, despite its color and slight difference in taste, offers no significant nutritional advantages over white sugar.
What is Added Sugar?
Added sugar refers to any sugar or sweetener introduced to foods and beverages during processing or preparation, as opposed to sugars that occur naturally in foods like fruits and dairy. This category includes refined sugars as well as sugar from natural sources, such as maple syrup and honey, and concentrated fruit and vegetable juices.
About 90% of the added sugar we eat comes from ultra processed foods. (If you want to learn more about processed foods, read my article about the worst processed foods to eat.) The inclusion of added sugars in foods contributes additional calories without providing any of the essential nutrients, vitamins, or minerals that come with naturally occurring sugar in whole foods. Plus, heavily processed foods are much lower in nutritional value than whole foods.
The major health organizations, including the World Health Organization and the American Heart Association, have set guidelines recommending reducing added sugar consumption since excessive intake is linked to an increased risk of obesity, type 2 diabetes, and heart disease.
Health Effects of Consuming too Much Refined Sugar
Consuming too much refined sugar can lead to a variety of health issues that affect almost every system in your body. In the short term, high intake of refined sugar can cause fluctuations in blood sugar levels, leading to energy spikes followed by crashes and potentially a feeling of fatigue. Meanwhile, over time, these sugar spikes can strain your pancreas, making it work harder to produce insulin, thus increasing the risk of insulin resistance and type 2 diabetes.
Furthermore, studies have shown that excessive consumption of refined sugar contributes to obesity, as it provides high amounts of empty calories with no nutritional value. It’s also linked to an increased risk of heart disease due to its ability to raise triglyceride levels and promote arterial inflammation.
There’s also evidence that a diet high in refined sugar promotes inflammation and may worsen symptoms in autoimmune conditions.
Additionally, refined sugars can have a detrimental effect on dental health, promoting tooth decay and gum disease, which is a risk factor for heart disease.
Regular added sugar intake may even impact cognitive function and has been associated with an increased risk of depression and dementia. Therefore, reducing added and refined sugar consumption is crucial for maintaining long-term health and preventing these serious health conditions.
How to Spot Refined Sugars in Your Diet
Spotting refined sugars in your diet involves reading food labels carefully. Ingredients are listed by quantity, so a high placement indicates a higher sugar content.
There are tons of names for sweeteners in foods, but some examples of refined sugars include:
- High-fructose corn syrup
- Cane sugar
- Raw sugar
- Malt sugar
- Corn syrup solids
- Turbinado sugar
- Maltose
- Sucrose
- Fructose
- Dextrose
And the list goes on!
You’ll see refined sugars in many common foods and drinks, including:
- Sodas
- Sports drinks
- Coffee and tea drinks that are sweetened
- Candy
- Other dessert foods, including ice cream, cakes, and cookies
- Sweetened yogurts
- Granola and protein bars
- Breakfast cereals
Also, be aware of sugars hidden in foods where you might not expect them, like sauces and breads. Fortunately, the food label makes it easier to spot sugars in your diet. You can look directly at the added sugar column to see how many sugars are added, which is more important than whether the sugars are refined or natural (such as a fruit juice concentrate or honey).
Guidelines for Sugar Consumption
I go with the American Heart Association’s guidelines, which recommend limiting added sugars — those not naturally occurring in whole foods — to no more than 6 teaspoons (about 25 grams) per day for women and 9 teaspoons (about 36 grams) per day for men. Keeping sugar consumption within these limits helps reduce health risks associated with high sugar intake.
Debunking Sugar Myths
There are sugar myths that can be misleading. One common myth is that “all sugar is bad.” However, the truth is more nuanced. Naturally occurring sugars in whole foods are part of a healthy diet, while excessive consumption of added, refined sugars should be avoided.
Another sugar myth is that honey, agave, or other natural sweeteners are significantly healthier than regular sugar. While they may contain trace nutrients, their caloric and sugar content are similar to that of table sugar, so they should be consumed in moderation.
The myth that drives me most crazy is that fruit has too much sugar. For the reasons listed above, this simply isn’t true. Whether dried, frozen, or fresh, all forms of fruit add beneficial nutrients to your diet, and I encourage them as long as they contain no added sugar. (If you want to read more myths debunked, read my post about common nutrition myths to stop believing.)
Key Points
Understanding the difference between natural and added sugars can help you make more informed choices about the foods you eat. Focusing on a diet rich in whole foods and low in added and refined sugars can lead to better health outcomes. If you’re eating packaged foods (as we all do sometimes), reading labels will help you spot added and refined sugars, so you can look for items that have the best ingredients with the lowest amount of sugar.
Additional Resources
If you want to dive deeper into this topic, here are some posts I’ve written about sugars.
How to detox from sugar in 3 proven steps
The best ways to reduce sugar cravings
5 Nutritionist-Approved Easy, Low-Sugar Desserts
For more advice on products that are low in added and refined sugar, check out these posts.
The 15 best high-fiber, low-sugar cereals according to a registered dietitian
Low-Sugar Granola: The 15 Best Dietitian-Approved Products
27 Healthy Plant-Based Snacks (Store-Bought and Homemade Ideas)
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