Global Wellness Digest

What are the differences between natural sugars and refined sugars?

• Natural sugars: Natural sugars occur naturally in fruits (fructose), vegetables, grains, honey and milk (lactose). Thanks to the fiber and protein present in these foods, the natural sugars are digested and absorbed into the bloodstream at a slower rate, thus providing a steady supply of energy to your cells. These natural sugars also contain essential nutrients like vitamins, minerals, and antioxidants that are needed by our body for energy, metabolism and immunity. Moreover, a diet rich in fruits and vegetables can help reduce the risk of chronic diseases, such as diabetes and heart disease. Of all the sugars, fructose has the least impact on your blood sugar.

• Refined sugars: This type of sugar is processed from sugar cane or sugar beets and is known as table sugar whose scientific name is sucrose. Unlike the natural sugars in whole foods which contain fibre and protein, our body tend to break down refined sugars quickly causing insulin and blood glucose (blood sugar) levels to spike and lead to postprandial hyperglycemia. Refined sugars or sucrose give us high calories and little nutrition. Diets high in refined sugars can cause problems with our heart, kidneys, eyes and nerves.

• Glucose: Our body break down most carbohydrates from the foods we eat and convert them into a type of sugar called glucose. Glucose is the main source of fuel for our cells. When our body does not need to use the glucose, it is stored in our liver and muscles. This stored form of glucose is called glycogen.