From your morning coffee to your favourite snack bar, even in foods you wouldn't suspect, like tomato sauce or salad dressing, sugar is everywhere. Yet, when it comes to understanding sugar's role in our health, things aren't so sweet or simple.
On one hand, excessive sugar intake has been strongly linked to obesity, diabetes, heart disease, and even autoimmune disorders. On the other hand, sugar is naturally present in many nutritious foods like fruits, vegetables, grains, and dairy — all of which are essential to a balanced diet. So how do we make sense of it?
"Sugar provides energy that our cells need to survive, so it has an essential role in nutrition," says Dr Walter Willett to Harvard Health Publishing, a professor of epidemiology and nutrition at Harvard's TH Chan School of Public Health. "The problem with sugar is that people often consume too much of the wrong kind."
Sugar 101: Understanding the basics
Sugar comes in two major forms: monosaccharides (single molecules like glucose, fructose, and galactose) and disaccharides (pairs of molecules, such as sucrose, lactose, and maltose). These sugars are naturally found in whole foods like fruit, milk, and grains, and when consumed in this form, they come packaged with fibre, protein, antioxidants, vitamins, and minerals that support overall health.
But refined sugars, the type processed from sugar cane, sugar beets, or corn and added to many packaged foods, are a different story. These added sugars are used to boost flavour and shelf life, and they're found in everything from soda and cookies to ketchup and yoghurt.
"Refined sugar is cheap to produce, so it gets poured into all kinds of processed foods," says Dr Willett.
How your body handles sugar
Interestingly, your body metabolises both natural and added sugars in the same way. However, the rate at which they're digested can differ dramatically.
Natural sugars, found in whole foods, are absorbed more slowly because they're paired with fibre and other nutrients that slow digestion. This leads to a more gradual rise in blood sugar levels.
Foods high in added sugar, on the other hand, are typically low in fibre and protein. As a result, the sugar is absorbed quickly, causing spikes in blood sugar and insulin levels — and often followed by increased hunger. "This is why you often don't feel full after eating foods high in added sugar," says Dr Willett. "And why do people tend to overeat processed foods.
Over time, this pattern can lead to weight gain, insulin resistance, and chronic inflammation — all of which raise the risk for diseases like type 2 diabetes, heart disease, and even inflammatory conditions like Crohn's disease and ulcerative colitis.
Should you avoid sugar altogether?
Not necessarily. The key, experts say, is being mindful of the type and amount of sugar you consume.
While it's important to limit added sugars, naturally occurring sugars in fruits and vegetables should not be feared. "The amount of sugar in these foods tends to be modest and, more importantly, they contain the vital nutrients you need for optimal health," says Dr Willett. "People need to eat more fruits and vegetables, not less."
Tips for managing your sugar intake
Focus on whole foods: Prioritize fruits, vegetables, whole grains, and unprocessed dairy products. These contain natural sugars along with essential nutrients.
Cut back on sugary drinks: Soda, energy drinks, sweetened coffee beverages, and even fruit juice can pack a heavy sugar punch without providing much nutrition.
Read food labels carefully: Pay attention to both the total sugar and added sugar amounts per serving. A good rule of thumb? Choose products with less than 10 grams of added sugar per serving, and keep track of how many servings you actually consume.
Be aware of hidden sugars: They show up in unexpected places like pasta sauce, soups, and salad dressings. Check the ingredients list for anything ending in "-ose" (like glucose or fructose) or syrups.
The bottom line
Sugar isn't the enemy, but added sugar, when consumed in excess, can quietly sabotage your health. Being informed, reading labels, and focusing on whole, nutrient-rich foods is the simplest and smartest way to enjoy sugar without letting it take control of your diet or your health.
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