Sugar is a source of energy for our body, but not all types of sugar are the same. Natural sugar, found in fruits and some dairy products, affects your body differently than added sugar. Although consuming too much sugar can have adverse health consequences, many people can still enjoy sugar in moderation.
This article covers facts and fiction about sugar, and offers tips on consuming it based on your health concerns and goals.
What is sugar?
Sugar is a carbohydrate (carbohydrate) that adds sweetness to foods and drinks. Chemically, sugars are simple carbohydrates, also known as saccharides, and can be divided into two main types: monosaccharides and disaccharides. Monosaccharides include glucose, fructose and galactose, while common disaccharides consist of sucrose (glucose and fructose), lactose (glucose and galactose) and maltose (glucose and glucose).
Sugar is found naturally in some foods and added to countless others; there is a difference between the two. Natural sugars occur naturally in fruit (fructose) and dairy products (lactose). They are found in foods that contain fiber, vitamins, minerals, antioxidants and other beneficial nutrients.
On the other hand, added sugars are incorporated during food processing or preparation to increase sweetness. Think of this type of sugar as the white sugar you would add when baking a cake or the high fructose corn syrup listed on some packaged food labels.
Consuming too much added sugar has been linked to several health problems, such as obesity and problems such as type 2 diabetes and heart disease. Recognizing how natural and added sugars appear in your diet is critical to making informed choices and maintaining a healthy lifestyle.
The role of sugar in the body
Carbohydrates (sugars) are vital in the human body as a primary energy source. The sugar you eat must be converted into a usable form of energy. Digestion begins in your mouth, as your salivary enzymes break down carbohydrates into simpler molecules such as glucose. These simple sugars are absorbed into your bloodstream, causing blood sugar levels to rise.
From there, glucose is transported to the various cells in your body to be used as fuel. The hormone insulin, produced by your pancreas, helps regulate blood sugar levels by moving glucose from your bloodstream into your cells. Extra glucose is stored in the liver and muscles in a form called glycogen for later use.
Although we need sugar as an energy source, that doesn't mean more is better. Eating too much sugar, especially refined added sugars, can lead to inflammation and other health problems.
That's why it's important to identify where added sugars are in your diet and how often you consume them. It is also vital to prioritize natural sugars over added sugars. Sugars in fruits and whole grains support overall well-being and are an optimal source of energy.
Are there health benefits to sugar?
In moderation, sugars act as a primary source of energy for your body. This is the most important health benefit, because your body needs this fuel to power cellular functions, enable physical activity, fuel your brain, and support your overall well-being.
The natural sugars in fruits and vegetables also contain nutrients like fiber, vitamins and minerals that you won't find in added sugars.
Health effects of excessive sugar consumption
Excessive sugar consumption can negatively impact your health. First, sugary foods and drinks often contain a lot of so-called empty calories, meaning they contribute energy but provide few nutrients.
As a result, they can promote unintentional weight gain or obesity, which promotes insulin resistance. This means your cells don't respond as well to insulin, potentially leading to blood sugar imbalances and increased fat storage.
There is also a link between high sugar consumption and inflammation and certain chronic diseases. Studies have found associations with diets high in ultra-processed, sugary foods and risk factors for heart disease, such as high blood pressure (hypertension), inflammation and high levels of certain fats in your blood. Foods high in added sugar also tend to be high in saturated fat, which has been linked to insulin resistance.
Finally, excessive added sugar can affect your dental health. The bacteria in your mouth feed on sugars and produce acids that eat away at the enamel that protects your teeth. Over time - especially if oral hygiene habits such as regular brushing and flossing are not followed - these acids will promote the development of cavities.
Recommended daily sugar intake
Sugar is an important source of fuel for your body, but too much sugar (especially added sugar) can promote health problems. According to guidelines from health organizations such as the World Health Organization (WHO) and the American Heart Association (AHA), added sugars should make up no more than 10% of your daily calorie intake.
For example, an adult following a 2,000-calorie diet should consume about 50 grams or 12 teaspoons of added sugars daily. For additional health benefits, experts recommend a further reduction to 5% of total daily calories, which amounts to about 25 grams or 6 teaspoons.
These recommendations apply to added sugars found in ultra-processed foods and drinks, and not to naturally occurring sugars in fruits and vegetables. Be aware of the added sugars in your diet by reading nutrition facts labels for added sugar content. Choose minimally processed, unprocessed foods to control your sugar intake.
Should I Cut Sugar Out of My Diet?
Deciding whether to cut sugar from your diet is a personal decision, but it's important to consider how the sugars you eat can affect your health. Although sugars are a source of energy, too much sugar is linked to inflammation, obesity and related conditions such as type 2 diabetes and heart disease.
Diets high in added sugars also contain many empty calories and few beneficial nutrients. Therefore, reducing the amount of sugar you consume can be helpful for weight management, improving blood sugar control and reducing the risk of other health problems. A sugar-free or low-sugar approach can also help support better dental health and more sustainable energy levels throughout the day.
Remember that foods that contain natural sugars also contain other beneficial nutrients. Most people can benefit from eating sugar in moderation and opting for healthier choices than eliminating all sugar.
A word from Verywell
How to reduce sugar consumption
If you want to reduce your overall sugar consumption, start by learning about the sources of hidden sugars in your diet, such as packaged foods and drinks. To allow more control over ingredients like sugar, try preparing more meals at home instead of buying ready-made, frozen or packaged foods.
Sources of sugar on food labels
If you have trouble overcoming sweet cravings, try substituting naturally sweet foods, such as fresh or dried fruit. This can help satisfy cravings while providing some beneficial nutrients, such as fiber. When baking, try using vanilla or spices like cinnamon to enhance the flavors without adding more sugar.
It may take some time to retrain your taste buds and adapt to a diet with less added sugar, so be patient. Consistency and experimentation are key to creating sustainable habits.
What about sugar substitutes?
If you're starting a low-sugar diet, you're probably wondering whether it makes sense to replace added sugar with sugar substitutes. This is a personal choice. The pros and cons of common sugar substitutes are broken down below.
Artificial sweeteners
Common artificial sweeteners include aspartame, sucralose, saccharin and neotame. Artificial sweeteners can provide sweetness with little to no calories, making them suitable for managing weight or blood sugar levels. Additionally, they can be helpful for people with diabetes because they generally do not affect blood sugar levels.
However, some research has raised concerns about potential health risks associated with long-term consumption of artificial sweeteners, including effects on the gut microbiome, the community of bacteria in your digestive tract that affects your overall health. Long-term human studies on this topic are limited.
Sugar alcohols
Sugar alcohols, which end in the suffix "-ol," are added to foods and are often found in sugar-free gum. Common ones include xylitol, sorbitol, mannitol and erythritol. Sugar alcohols provide a sweet taste with fewer calories than sugar and do not dramatically affect blood sugar levels. They are also less likely to contribute to tooth decay compared to regular sugars.
Still, some people who consume a lot of sugar alcohol find their stomach upset, often reporting bloating, gas and diarrhea.
New sweeteners
New sweeteners, derived from natural sources, are relatively new players in the sugar alternatives game. Some common ones include stevia, monk fruit, allulose and tagatose. Many of the newer sweeteners not only contain little to no calories, but are also derived from natural sources, which is important to some consumers.
However, some note that new sweeteners have a distinct aftertaste and may not work as sugar substitutes in recipes, compromising the taste and texture. Additionally, because these sweeteners are relatively new and generally considered safe, long-term studies on their potential health effects are lacking.
Sugar is difficult to avoid. There is a difference between added sugars and natural sugars. If you want to reduce your sugar intake, focus on minimizing packaged foods and drinks with added sugars and prioritizing whole fruits, vegetables and whole grains. Overall, it's crucial to be aware of the sources of sugar in your diet so you can exercise in moderation and choose the healthiest options.
