When it comes to food ingredients, sugar is the absolute record holder for the number of its "aliases." On packaged food labels, you can find at least 61 different names for this sweet carbohydrate. This means that sugar can be hiding exactly where you least expect it.
From a nutritional standpoint, not all sugars are created equal. Doctors strongly advise limiting certain types, while others, conversely, can offer unexpected health benefits. Generally, sugar is divided into two primary categories: natural sugar and added sugar.
Natural sugar is an inherent part of whole foods: fruits, vegetables, dairy products, and certain grains. On the other hand, added sugar is artificially introduced into foods and beverages during manufacturing or cooking. And it is practically everywhere! An analysis of 40,000 packaged products conducted by Canadian researchers revealed that 66% of items in supermarkets contain at least one type of added sugar.
Natural sugar vs added sugar: Why you shouldn't fear whole foods
Certain types of sugar naturally occur in whole foods. Fruits and some vegetables are rich in fructose and glucose, while dairy products naturally contain lactose (milk sugar).
Experts emphasize that natural sugar rarely causes concern. "When you consume sugar from whole fruits, it is part of a so-called 'food matrix.' It enters the body along with fiber, protein, vitamin C, and antioxidants," explains Jackie Newgent, a registered dietitian and author of healthy cookbooks. Fiber acts as a brake: it significantly slows down the absorption of glucose into the blood, protecting the body from sharp energy and insulin spikes.
Unless you have specific medical contradictions or intolerances, there are no valid reasons to avoid fruits or natural dairy products.
How to spot added sugar and the empty calories problem
If you add a spoonful of sugar to your tea or drizzle honey over your morning oatmeal — that counts as added sugar. However, the main problem lies in hidden sugar, which is heavily added to sauces, bread, flavored yogurts, and convenience foods.
The American Heart Association, along with the World Health Organization (WHO), recommends limiting the intake of added sugar. The guideline is no more than 6–10% of total daily calories. For women, this equals about 6 teaspoons (25 grams) per day, and for men — up to 9 teaspoons (36 grams).
Added sugar carries a double threat: it not only provides "empty calories," leading to weight gain and type 2 diabetes, but it also displaces essential nutrients from the diet. Studies show that people who overconsume sweets usually experience deficiencies in magnesium, potassium, vitamin D, selenium, and zinc.
🔍 How to spot added sugar on a food label
Look out for these specific words in the ingredient list:
- Words ending in "-ose": dextrose, fructose, glucose, maltose, sucrose.
- Syrups: maple syrup, corn syrup, malt syrup, agave nectar, high-fructose corn syrup (HFCS).
- Other names: fruit juice concentrate, molasses, evaporated cane juice.
Healthy sugar substitutes: Which added sugars are least harmful?
Despite the general recommendations for restriction, some natural sweeteners provide minor yet real health benefits.
1. Raw Honey
In addition to sweetness, natural honey contains trace elements (calcium, copper, iron, potassium, zinc) and antioxidants that neutralize free radicals. Research shows that replacing regular sugar with honey helps raise blood glucose levels more gradually and even contributes to lowering "bad" cholesterol (LDL). Honey is also well-known for its antibacterial and anti-inflammatory properties.
2. Pure Maple Syrup
This syrup contains phenolic compounds with potent antioxidant properties. A 2024 study published in the Journal of Nutrition showed that replacing refined sugar with an equivalent amount of maple syrup helped lower blood pressure and improved the gut microbiome in test subjects. However, dietitians remind us: it is still added sugar, so it must be consumed in moderation.
3. Blackstrap Molasses
This thick, dark syrup is a byproduct of boiling sugar beets or sugar cane. Out of all sweeteners, dark molasses boasts the highest level of antioxidants. Furthermore, it serves as a remarkably good source of plant-based iron, calcium, and magnesium.
"The health benefits from honey, maple syrup, or molasses will be minimal because we consume them in small quantities. However, it is undeniably a smarter choice compared to ordinary white sugar," concludes dietitian Jackie Newgent. The ultimate goal is not to avoid sugar frantically, but to consciously choose better quality products and enjoy the sweetness in moderate amounts.
Source: This material is prepared based on the article "Why some sugars are better than others," published on the National Geographic website.
