Which type of sugar is healthier?

Sugars are carbohydrates that the body converts into glucose, one of its main sources of energy. Sugars found naturally in some foods, such as dairy products and fruit, are added sugars.

Ripe mango is a fruit with a strong sweet taste and high natural sugar content - Illustration: THAI LUY

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 are natural sugars?

Sugars are naturally 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 sugars 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 essential for bone health, immune function, blood sugar regulation, and many other benefits.

Health experts recommend cutting back on sweets to reduce added sugar - Illustration: Wolfgang Puck Catering

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 you than refined sugars. Refined sugars are table or granulated sugars that are 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 sugars

Diets high in added sugars, 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 sugars 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).

How to limit added sugar intake?

Although natural sugars like maple syrup and honey have higher nutritional value than refined sugars, it's important to limit all sources of added sugar for good health.

The American Heart Association recommends limiting added sugars to no more than 6% of total daily calories, which is 6 teaspoons for women and 9 teaspoons for men.

To reduce added sugars, limit your consumption of these foods and beverages:

- Candy

- Carbonated soft drinks

- Sweetened yogurt

- Sugary drinks like sweet coffee, chocolate milk, and energy drinks

- Desserts like ice cream

- Sugary pastries like cookies and cakes

- Breakfast cereals are high in sugar.

Sugar found in whole foods does not affect the body in the same way as added sugar.

Whole foods like fruits, vegetables, grains, and dairy contain sugar along with other nutrients like fiber and protein, which help slow digestion and absorption of sugar into the blood.

Source: https://tuoitre.vn/loai-duong-nao-tot-hon-cho-suc-khoe-20250307224251353.htm