Busting Myths: Natural vs Added Sugars and the Truth About Natural Sweeteners

Sugar has become a hot topic in health nutrition, but there's a lot of confusion around the terms "natural sugars," "added sugars," and "natural sweeteners." Understanding the difference can help you make better dietary choices and avoid common misconceptions.

Natural vs Added Sugars
Natural sugars are those naturally present in whole foods like fruits, vegetables, and dairy. These sugars come packaged with fiber, vitamins, minerals, and antioxidants, which help slow sugar absorption and provide health benefits. Your body digests these natural sugars slowly, leading to stable blood sugar levels and sustained energy.

Added sugars, on the other hand, are sugars and syrups added to foods during processing or preparation, such as in sodas, sweets, processed snacks, and desserts. These sugars provide "empty calories" — calories without nutrients — and are rapidly digested, causing spikes in blood sugar and insulin levels. Excessive consumption of added sugars is linked to obesity, type 2 diabetes, cardiovascular disease, and dental problems.

True Benefits of Natural Sweeteners Over Artificial Ones
Natural sweeteners like stevia, monk fruit extract, erythritol, allulose, coconut sugar, and yacon syrup offer alternatives to both refined sugar and artificial sweeteners. They generally have fewer calories, lower glycemic indexes, and some contain antioxidants or prebiotics. Unlike artificial sweeteners, which may sometimes cause digestive discomfort or have controversial health perceptions, most natural sweeteners are derived from plants and have a longer history of safe use.

Natural sweeteners do not cause the rapid blood sugar spikes associated with added sugars, making them better choices especially for diabetics or those managing weight. However, it’s important to use any sweetener in moderation as excessive intake of even natural substitutes can have digestive or metabolic effects.

Myth Busting

• Myth: All sugars are equally bad.
  Fact: Natural sugars from whole foods offer nutrients and slower absorption, whereas added sugars are what contribute most to health risks.

• Myth: Natural sweeteners taste bad or are unhealthy.
  Fact: Many natural sweeteners have pleasant flavors and health benefits; individual taste preferences vary.

• Myth: "No sugar added" means a product is healthy.
  Fact: Products can contain natural sugars or other calories that affect health; always read nutrition labels carefully.

Conclusion:

Choosing whole foods with natural sugars and using natural sweeteners wisely can improve diet quality and health outcomes. Being informed about the differences empowers better choices, balancing sweetness with nutrition.

Reference:

1. https://www.health.harvard.edu/blog/are-certain-types-of-sugars-healthier-than-others-2019052916699
2. https://www.healthline.com/nutrition/natural-sugar-substituteshttps://www.healthline.com/nutrition/natural-sugar-substitutes