The Truth About Sugar: Natural vs Added
The Truth About Sugar: Natural vs Added
Sugar has long been a source of debate in the world of health and wellness. Many people are unsure about the difference between natural sugars and added sugars — and which one is better for the body. In this comprehensive guide, we’ll unpack the science, address common myths, and share practical advice to help you make smarter choices about sugar in your diet.
What Is Sugar? The Basics
Sugar is a type of carbohydrate that the body uses for energy. Broadly, it can be divided into two categories:
- Natural sugars: Found naturally in whole foods such as fruit, vegetables, and dairy.
- Added sugars: Sugars or syrups added during processing or preparation.
Although both types are chemically similar — often made up of glucose, fructose, or sucrose — the way they affect your health can be quite different.
Natural Sugars: Built into Whole Foods
Natural sugars come packaged with nutrients that benefit healthnutrients that benefit health. For example:
- Fruit contains fructose and glucose, along with fibre, vitamins, minerals, and antioxidants.
- Dairy offers lactose, protein, and calcium.
These components slow the absorption of sugar into the bloodstream and provide long-term health benefits.
The Protective Role of Fibre
Fibre helps slow digestion, reduce spikes in blood sugar, and feed beneficial gut bacteria — making sugars in whole fruits and vegetables far less harmful than their refined counterparts.
Added Sugars: Why They’re a Problem
Added sugars are those introduced during manufacturing or cooking. They’re common in:
- Soft drinks
- Cakes, biscuits, and sweets
- Flavoured yogurts and breakfast cereals
Unlike natural sugars, they provide calories without nutrients — often called “empty calories.” Excess intake has been linked to weight gain, insulin resistance, and several chronic diseases.
Health Risks of High Added Sugar Intake
Research shows that diets high in added sugar can increase the risk of:
- Type 2 diabetes
- Cardiovascular disease
- Non-alcoholic fatty liver disease
- Tooth decay
Spotting Hidden Sugars on Food Labels
Added sugars are often listed under unfamiliar names, including:
- High-fructose corn syrup
- Agave nectar
- Molasses
- Dextrose, maltose, or glucose
How Sugar Affects Metabolic Health
Both natural and added sugars raise blood glucose levels, but added sugars tend to cause sharper spikes. Over time, repeated spikes can strain the pancreas and lead to insulin resistanceiinsulin resistance, paving the way for metabolic syndrome and type 2 diabetes.
Insulin and Blood Sugar Regulation
The body’s insulin response plays a key role in managing blood sugar levels. Diets high in refined sugar can disrupt this system, increasing the risk of long-term health problems.
Practical Strategies for Reducing Added Sugar
- Choose whole foods first: Prioritise fruits, vegetables, and whole grains.
- Check labels: Keep an eye out for all forms of added sugar.
- Be mindful with sweeteners: Use natural options like honey or maple syrup sparingly.
- Cut back on sugary drinks: Swap sodas and energy drinks for water, sparkling water, or herbal tea.
- Seek personalised guidance: A registered nutrition professional or nutritional therapist can help create a realistic, balanced plan.
Natural vs Added Sugars in Research
Studies have consistently shown that high intake of added sugars increases disease risk, while moderate consumption of natural sugars from whole foods is associated with better overall health outcomes.
Professional Guidance
Working with a qualified nutrition expert — whether a nutritional therapist or registered practitioner — can help you understand your personal sugar tolerance, identify problem foods, and maintain a sustainable eating pattern.
Conclusion: Choosing Wisely
Natural sugars from whole foods can be part of a healthy diet, while added sugars should be limited as much as possible. The key is balance, awareness, and making choices that support your health in the long term.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified health professional before making significant dietary changes.
Working with a Nutritionist
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Milena Kaler is a qualified Registered London Nutritionist, stubborn weight loss and weight management specialist (including PCOS, Hashimoto’s Disease and hypothyroidism, as well as menopause), digestive health (such as IBS, and IBD, as well as food intolerances), and autoimmune disease nutrition specialist.
She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.
Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.
Milena’s expertise has been sought by royalty, celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.
As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics.
Additionally, Milena is a member of The Royal Society of medicine and The Primary Care Society for Gastroenterology (PCSG).
Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, skin, and hormonal health.
Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.
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