Consuming too much added sugar can be harmful to your health, but studies show that natural sugars offer more benefits and may be safer than refined sugars.

What is natural sugar?

Natural sugars are found in foods such as vegetables, fruits, and milk. Dairy products contain lactose, while fruits and vegetables contain sugars such as fructose, glucose, and sucrose. These foods contain sugar along with other nutrients such as fiber, protein, vitamins, and minerals.

Natural sugars are also found in honey and maple syrup, which come from bees and maple trees. However, unlike fruits, vegetables, milk, and grains, honey and maple syrup are considered added sugars.

Maple syrup is about 66% sugar, while honey is up to 80% sugar. Honey and maple syrup undergo minimal processing compared to refined sugar.

Added sugars are also naturally occurring and contain more nutrients than refined sugars. Maple syrup is a rich source of manganese, a mineral that is essential for bone health, immune function, blood sugar regulation, and many other benefits.

What is refined sugar?

Refined sugar is sugar extracted from natural sources such as sugar beets, corn or sugar cane. There are several common types of refined sugar, including:

Cane sugar: Cane sugar is extracted from sugar cane or sugar beets. It is used in beverages such as tea, coffee, and oatmeal. It is also used as a sweetener in baked goods and packaged snacks.

High-fructose corn syrup: Made from corn starch, high-fructose corn syrup (HFCS) is commonly used in foods and beverages such as soft drinks, fast foods, ice cream, and candy.

Agave syrup: Also known as agave nectar, this syrup is made from the sap of the agave plant. It is commonly used as a sweetener in baked goods, coffee, and mixed drinks.

Although it comes from natural sources, refined sugar goes through a process that strips it of beneficial nutrients like vitamins and minerals. Most refined sugar is just pure sugar and doesn't provide much nutritional value.

Is natural sugar better for you than refined sugar?

Natural sugars, found in fruits, vegetables, and milk, are better for your health than refined sugars. Refined sugar is table sugar or granulated sugar that is usually made from sugar cane or sugar beets.

Natural sugars are better, found in foods and drinks combined with other nutrients, helping to slow their absorption into the bloodstream.

Health risks of sugar

Diets high in added sugar, whether from natural or refined sources, can increase the risk of many diseases, including type 2 diabetes, liver disease, obesity and heart disease.

Diets high in added sugars increase the risk of developing heart disease, stroke, and heart attack. Consuming too much added sugar increases risk factors for heart disease, such as high blood sugar, obesity, high blood lipid levels, high blood pressure, and atherosclerosis (the buildup of plaque in the arteries).

Consuming added sugar can also harm your liver. Too much fructose from added sugars can overload your liver, leading to excess fat buildup. This condition is called non-alcoholic fatty liver disease (NAFLD).