Are All Sugars Created Equal?

Are All Sugars Created Equal? 

I think one of the most confusing nutrition topics for people is sugar. With so many conflicting stories out there, it’s difficult to separate the facts from the fiction. Not to mention, the types of sugars are endless. How do we know what’s best for our bodies? White or brown sugar? Cane or raw? Should we just go with Stevia instead? Is it even okay to consume artificial sweeteners? Should we avoid foods with high amounts of natural sugar in them? Each answer only seems to lead to another question! 

Let’s start off with distinguishing the purpose of sugar in the first place. Do our bodies even need it? The short answer is yes! Sugars are carbohydrates (what we commonly call “carbs”), one of the three main macronutrients that our bodies need for fuel to function and survive. One of the major ways to categorize sugar is by separating the “natural” sugars from the “added” sugars.

Natural sugars are, well, naturally found in foods. They give us the energy that we do need to live and are healthy for our bodies when consumed in moderation. Additionally, they are paired with the wonderful additional benefits that foods bring us. For examples, whole grains will provide us with sugar for energy, along with fiber, B vitamins, and minerals. Milk contains the sugar called lactose, along with vitamin D, calcium, and a little protein. Though fruits are “high” in fructose, the vitamins, antioxidants, and fiber that they also have in them help process that sugar. 

Added sugars come in many forms, from brown sugar to raw sugar, from honey to Stevia. Essentially these sugars are just that: sugars. They are simple carbohydrates that really don’t offer much more than a short burst of energy. And if consumed in excess, they will be converted into fat. They are processed by our bodies in the same way that natural sugars are, however, they have much higher concentrations of sugar, so we need them in smaller amounts. Additionally, we have to find our own ways to pair them with vitamins, fiber, and other good nutrients we find in our foods.

Within the category of added sugars are artificial sweeteners. Though, at times, artificial sweeteners can have tempting benefits, such as being zero calorie, they are generally very highly concentrated. For instance, aspartame is 2-3 times sweeter than regular table sugar (sucrose), so we would not want to consume the same amount of it as we would table sugar. Another example is erythritol. Though this sugar alcohol is 80% less sweet than sugar, it masks the aftertaste of artificial sweeteners that it is paired with, promoting an even greater consumption of sugar. These examples, along with other artificial sweeteners, can also induce several adverse health effects, from gastrointestinal upset to chronic diseases.

At the end of the day, one could argue that a sugar is a sugar. What is more important than the type of sugars that we consume is the amounts in which we consume them. With the exception of artificial sweeteners, all sugars are metabolized in the same manner. However, too much will just turn to fat, and it’s necessary to make sure we’re getting our sugar along with other nutrients. Just like all aspects of nutrition, the healthiest way to eat sugar is to eat it in moderation. 

-OB

https://www.health.harvard.edu/blog/are-certain-types-of-sugars-healthier-than-others-2019052916699

https://www.eatright.org/health/wellness/nutrition-panels-and-food-labels/the-scoop-on-added-sugars 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

https://www.britannica.com/story/whats-the-difference-between-cane-sugar-and-beet-sugar

https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

https://agriculture.ny.gov/food-safety/maple-syrup-and-honey-processing

https://www.everydayhealth.com/weight/why-carbohydrates-are-important-for-your-diet.aspx

https://www.seattlesutton.com/blog/is-sugar-bad-for-you/