Refined sugars are typically added to foods and beverages to improve taste. Moreover, refined sugars are commonly added to packaged foods and drinks, such as ice cream , pastries, and soda, all of which tend to be heavily processed. In addition to being low in nutrients, these processed foods can be rich in salt and added fats, both of which can harm your health when consumed in high amounts 12 , 13 , Sugar is naturally found in many foods.
Two popular examples include lactose in dairy and fructose in fruit. From a chemistry perspective, your body breaks down natural and refined sugars into identical molecules, processing both similarly For instance, unlike the fructose in HFCS, the fructose in fruit comes with fiber and a variety of vitamins, minerals, and other beneficial compounds. The fiber helps slow how quickly the sugar enters your bloodstream, reducing your likelihood of blood sugar spikes 16 , Similarly, lactose in dairy is naturally packaged with protein and varying levels of fat, two nutrients also known to help prevent blood sugar spikes 18 , 19 , Moreover, nutrient-rich foods likely make a greater contribution toward your daily nutrient needs than foods rich in refined sugars.
Natural sugars tend to occur in foods rich in fiber, protein, and other health-promoting nutrients and compounds, making them more beneficial than refined sugars. Natural sugars can also be processed in a way that removes virtually all of their fiber and a good portion of their other nutrients.
Smoothies and juices are good examples of this. Blending or juicing them breaks down or removes almost all of their fiber, as well as any chewing resistance, meaning you likely require a larger portion to feel satisfied 21 , Blending or juicing also removes some of the vitamins and beneficial plant compounds naturally found in whole fruits 21 , Other popular forms of natural sugars include honey and maple syrup.
These appear to offer more benefits and slightly more nutrients than refined sugars. However, they remain low in fiber and rich in sugar and should be consumed only in moderation 24 , 25 , 26 , Maple syrup and honey are typically viewed as sources of natural sugars but should only be consumed in moderation.
Refined sugars are added to many packaged foods. Therefore, checking food labels can be instrumental in reducing the amount of refined sugar in your diet. A wide array of names can be used to label added sugar. The most common are high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and most ingredients ending in -ose , such as glucose, maltose, or dextrose. Eating fewer of these processed foods and opting for whole, minimally processed ones instead will help reduce the amount of refined sugars in your diet.
You can further lower your intake by reducing your use of sweeteners like table sugar, agave syrup, brown sugar, rice syrup, and coconut sugar. Refined sugars are added to many processed foods. Checking food labels and reducing your intake of these foods will help limit the amount of refined sugars in your diet.
Refined sugar is obtained by extracting natural sugar from foods like sugar cane, sugar beets, or corn. In contrast, natural sugars are typically found in whole foods. These are naturally rich in protein or fiber, two nutrients that help your body process these sugars in a healthier way.
Learn how refined sugars affect your health and how to avoid consuming too much of them in your diet. When people start to follow a healthy diet, one of the first steps is to try to lower their sugar intake. Sugar comes in many forms—natural and refined. To help you better understand refined sugars and learn what to look for on a label, we talked to Megan Casper, M.
Read on to find out how these sugars affect your health and how to keep them mostly out of your diet. Sugar is a carbohydrate, but there are different types of sugars you should pay attention to. First up, natural sugars.
A natural sugar becomes refined when it has been modified or processed. Dairy also contains the sugar lactose, but it is also high in protein, which slows down digestion. The American Heart Association claims that the average American consumes approximately With this excessive consumption of sugar come additional health problems , such as metabolic abnormalities.
The body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full. How much sugar is already in your blood will determine how the body uses the sugar,.
We eat more refined sugar today than our parents and grandparents did three decades ago, which has resulted in increasing obesity rates among adults and children. Obesity has been associated with certain cancers, including breast cancer , prostate cancer , uterine cancer , colorectal cancer and pancreatic cancer.
On the flip side, fruits high in antioxidants—blueberries, blackberries, raspberries, strawberries and apples—may reduce your cancer risk. The fiber in fruit, found mainly in its skin, suppresses your appetite to prevent overeating and weight gain. Our clinical oncology dietitians recommend eating whole foods that are low in refined sugars.
Whole foods refer to foods that are either unprocessed, such as fruit and vegetables, or minimally processed, such as whole grains. The big picture is being a healthy weight and making healthy food choices. Focus on making good food choices every day on a consistent basis, not on the one piece of cake you had as a treat. Learn about the benefits of good nutrition during cancer care. Make a difference in the fight against cancer by donating to cancer research. Call us anytime.
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