IS THERE SUCH A THING AS "GOOD SUGAR"?

IS THERE SUCH A THING AS “GOOD SUGAR”?



Sugar is everywhere—from the natural sweetness in fruits to the added sugars in packaged snacks. But when it comes to health, the story isn’t as simple as “good” versus “bad.” So, is there really such a thing as good sugar? Let’s unpack this.

Many people believe that sugar from natural sources, like a fruit smoothie, is “good,” while sugar from cakes or biscuits is “bad.” In reality, from a calorie and blood sugar perspective, your body treats sugars from fruit smoothies, cakes, or honey in much the same way, once digested, they contribute similar amounts of energy and can cause similar glucose spikes. A glucose spike happens when the sugar level in your blood shoots up quickly after eating, especially from foods like sugary drinks, sweets, or white bread or simply carbs. 

However, the way sugar is packaged in food matters a lot for your health, and this is where the difference between naturally occurring sugars and added sugars comes in.

Naturally Sugars vs. Added Sugars

Naturally occurring sugars: often called “good sugars” are found in whole, unprocessed foods like fruits, vegetables, and milk. These foods also contain fiber, water, and important nutrients. The fiber slows down how quickly the sugar is digested and absorbed, preventing sudden spikes in blood sugar and giving you a steady supply of energy.

In contrast, Added or refined sugars: sometimes called “bad sugars” are those put into foods or drinks during preparation or processing, such as in sweets, soft drinks, and many packaged snacks. These provide energy but little to no nutrients. Because they lack fiber, they are digested quickly, causing a rapid rise in blood sugar followed by a drop, which can leave you tired, hungry, and more likely to overeat. Over time, this can increase the risk of overweight and obesity.

Globally, over 500 million adults are living with diabetes, and hundreds of millions more have prediabetes, a condition that puts them at high risk of developing Type 2 diabetes.(Read article), Over the past few decades, these numbers have surged dramatically, and projections suggest they will continue to rise according to health.

Moreover, while exact figures on this are limited, frequent blood glucose spikes, even among people who don’t have diabetes yet, are thought to contribute to a range of health issues, including mental health issues, acne, premature aging, infertility, and polycystic ovary syndrome (PCOS). 

Common Misconceptions About Sugar

  1. “All sugar is bad.”
    Not quite true. Sugars that occur naturally in whole fruits, vegetables, and milk come packaged with fiber, vitamins, and minerals that benefit the body. The concern lies with added sugars, especially from processed foods, which contribute excess calories without much nutritional value.

  2. “Natural sugars are always healthy.”
    Many people assume that honey, brown sugar, or maple syrup are healthier alternatives. While they may be less processed than white sugar, they are still sugar. Consuming them in excess can raise blood sugar levels and contribute to overconsumption. “Natural” does not automatically mean “risk-free.”

  3. “Sugar causes diabetes.”
    Type 2 diabetes isn’t caused by sugar alone—it develops from a mix of factors including genetics, overall diet, and physical activity. However, regularly consuming large amounts of added sugar can contribute to weight gain and insulin resistance, which are risk factors for Type 2 diabetes.

Tips for Parents

It really does matter what our children are eating too, don’t just give them anything and assume there won’t be any impact on them. Back in school we learnt the term “Juvenile diabetes” for what is now known as type 1 diabetes and we’d take a stand that children only get type 1 diabetes but researches now proves that  even 5 year children get type 2 diabetes if exposed to unhealthy eating patterns.

Children’s eating habits form early and often last a lifetime

  • Be intentional with how you reward or treat children. Avoid making sweets, cakes, biscuits, and sugary drinks the default reward for good behavior or achievements.

  • Model healthy habits at home. If children see sugary drinks and desserts as part of daily meals, it will be harder for them to treat these as occasional treats.


  • Avoid giving juice—especially to infants starting complementary feeding—even if it’s freshly squeezed. Juices concentrate sugars, raise blood glucose quickly, and can reduce appetite for nutrient-rich foods. They may also encourage stronger sugar cravings and fussiness around eating.












Conclusion

The goal isn’t to ban sugar from your life but to consume it wisely. A helpful tip is to have sugary foods as dessert after balanced meals rather than on their own or on an empty stomach—for example, avoid starting the day with bread and sweetened tea rather start with your day with something savory mainly vegetables and protein.  Eating sugar after a meal can help reduce cravings and limit sharp blood sugar spikes.

Whenever possible, choose whole fruits over juices or refined sugars—they provide sweetness and valuable nutrients, without the rapid sugar spikes.


"Comment if you've learned something today or would like us to talk more on a particular topic."

"Have a wonderful and healthy life"💖.

REFERENCE:
1. The Sweet Deception: Debunking the Myth of Sugar | U CAN

2. https://en.wikipedia.org/wiki/Prediabetes?utm_source=chatgpt.com

3. https://idf.org/news/diabetes-now-affects-one-in-10-adults-worldwide/?utm_source=chatgpt.com

4. https://www.glucosegoddess.com/pages/science-episode-breakfast





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