Not All Sugars Are Created Equal

Sugar is an umbrella term used to describe carbohydrate-containing foods. This includes everything from fruits to starch to candy.

Research has found that a high-sugar diet can increase the risks of certain health diseases. While it’s clear that sugar can have negative health consequences, not all sugar is created equally. Highly processed sugars metabolize differently in the body from naturally derived sources, such as those found in fruits and complex carbohydrates.

Sugars are categorized as monosaccharides or disaccharides. Glucose and fructose are monosaccharides, also known as simple sugars. Together, they form disaccharides.

Glucose is the body’s preferred source of energy. It’s most commonly found in the body bound to another monosaccharide to form a disaccharide. For example, sucrose, commonly found in grains, fruits, and vegetables, forms from one glucose and one fructose.

Fructose is found in fruits and root vegetables, honey, and agave—fructose from whole foods containing fibre digest slowly in the body.  The fibre helps to slow down the digestion of the sugars, preventing a rapid increase in blood sugar concentration. Fruits provide a number of additional micronutrients that are beneficial to your health.

Fructose is also a component of high fructose corn syrup, found in candies, pastries, and sodas. In its highly processed state, the sugars enter the bloodstream rapidly, disrupting insulin levels. It’s the overconsumption of highly processed sugars that are linked to the increased risk of disease. When simple sugars enter the bloodstream, they are rapidly broken down by the digestive system, causing a major spike in blood sugar that may contribute to the development of Type II diabetes over time.

Compared to those who eat a diet rich in fruit, those who eat a diet rich in high fructose corn syrup and other simple sugars are more likely to suffer from heart disease. In contrast, a diet rich in fruit displayed a reduced risk of developing cardiovascular disease.

When it comes to sugar consumption, try focusing on eating whole foods and a range of fruits and vegetables. This will ensure you obtain the essential nutrients to maximize your health.