Sugar Talk Part I: Natural Sugar vs Added Sugar

Sugar seems to be at the root of all that is wrong in the health world these days…obesity, diabetes, cancer, acne, and maybe even why your kiddo is acting like a circus animal. My intention is to never demonize a food or food group because food is not inherently “good” or “bad” it’s just food. Black and white thinking about food or nutrients is dangerous. I’ve worked with many clients around challenging these type of rigid food beliefs that are getting in the way of them living their best life. There is a beautiful grey area and that my friend is called balance. My goal is simply to provide knowledge bombs, so you can make an informed decision about what works best for you and your family. So let’s break it down and get the facts straights shall we?

What is Sugar?

This feels like a good place to start. Sugars occur naturally in all carbohydrate containing foods…grains, dairy, fruits, and vegetables. These foods all break down into sugar in the body and enter our cells providing us with energy. Carbohydrates (esp. glucose) are the body’s #1 source of fuel and general dietary recommendations say that you should aim for 50-60% of our total daily caloric intake come from a variety of these carbohydrate sources.

OK but here is where it can get a bit confusing…there are many different sources of natural sugar..monosaccharides (glucose, fructose, and galactose) and disaccharides (sucrose, lactose, maltose).  I won’t get super nerdy and break this down further because…yawn! BUT what I’m guessing you’d like to know is if it matters what kind of sugar you’re consuming. To make this as simple as possible I’m just going to say not really, but will acknowledge that while mono and disaccharides do have slightly different effects in the body there isn’t necessarily one sugar that is significantly “better” than another. My take home message here is to be aware of the quantity of sugar you’re consuming overall.

Natural Sugar vs. Added Sugar

Naturally occurring sugars are broken down differently than sugars that are added into commercial foods because they are also loaded with nutrients such as vitamins, minerals, probiotics, some protein (dairy products) and fiber. These different nutrients play an important role in slowing down the rate of digestion and help prevent blood sugar spikes. Yes, if we eat more carbohydrates from any source it will be stored as fat because your body does not immediately need that energy. But, tell me the last time you went on a banana binge? It’s hard to “over do” it on natural sugars…and that’s not a challenge! I can’t help but cringe when I hear people being told to limit fruits or certain vegetables because they contain sugar. It is so ridiculous because overall these foods are super nutritious and we should be finding ways to get in more (not less) of these foods. Carrots and apples aren’t causing type 2 diabetes…mmmkkkk!

Moving on…added sugars, on the other hand, are typically found in a commercial food items and beverages. These foods typically don’t offer much bang for your buck nutritionally speaking and they are highly palatable…meaning it is easy to overeat. Mindful eating practices; esp. with these types of foods, is especially important (this will be a later post if interested). 

To help differentiate the amount of added vs. naturally occurring sugar in packaged foods the nutrition guide label is in the process of getting a face lift.  You will start noticing added sugars on food labels… read more about the FDA’s updates to the food labels here.  

My Outlook on Sugar

Think big picture about your overall intake…don’t get too stressed about one particular item.  However, I do think it’s wise to start being aware of the amount of added sugar in your diet.  Take note of places it might be hiding…in your vanilla latte, salad dressing, blueberry yogurt, condiments, beverages, and packaged goods.  5-10 grams of sugar here and there can add up by the end of the day, week, and month.

If you follow along on Instagram you might think I’m like all crazy anti sugar, but that isn’t necessarily the case. I’m just picky about where it comes from. I would prefer to eat the most delicious homemade chocolate chip cookie than a venti white chocolate mocha with whipped cream.  Once again, it is all about balance and not making certain foods “off limits” because that is a set up. By not giving yourself permission to have the foods you truly enjoy, you’re setting yourself up to obsess about certain foods (or food in general) and probably at some point binge (or get into a binge/restrict cycle). My motto: eat the damn cookie…taste and enjoy every single bite and move on!

Next week: Sugar Talk part II: Sugar Substitutes

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