Natural vs. added sugars… does it really matter?
Farmer's markets are in full swing, and I'm loving the abundance of fresh fruits and vegetables, especially as peaches arrive.
Speaking of fresh fruit, clients often ask me if they should avoid or limit fruit due to the sugar content. Whether they’re trying to lower their blood sugar, lose weight or minimize inflammation, they wonder, do natural sugars count?
The answer? Yes, and no.
Let’s break it down.
Fruit is one of the best ways to enjoy sugar, due to the fiber, vitamins and minerals they contain.
Not all sugars are created equal
Not all sugars behave the same way in our bodies.
For example, when you bite into a juicy peach at the farmer's market, your body doesn't only take in sugar (the yum part!), but also fiber, which slows the sugar’s absorption, and antioxidants that fight inflammation. Plus, the juice of the peach is largely water – which is hydrating.
Biting into a cookie is quite different. The white sugars and flour (made up mostly of starch, which converts to sugar), hit your bloodstream and absorb quickly, with little to no fiber there to cushion against a blood sugar spike. You may feel satisfied for a short time, but then blood sugar plummets, which can leave you hungry, grumpy, tired or spacey – and possibly trolling for more sugar. This can lead to a viscous cycle.
Unfortunately, these differences get lost in the noise out there. One Instagram influencer recently posted that “all sugars are the same,” no doubt leaving some of her followers worried about eating a peach, an apple, or a banana. No!
While it is true that most sugars convert to glucose in the body — whether the sugars are naturally occurring in fruit or added to a dessert in the form of a processed sugar — our bodies react differently depending on the type of sugar and what else comes into the body with it.
Simply said, the peach and the cookie don’t play by the same rules. And once you understand why, you can see that fruit isn't the enemy and that you truly can enjoy summer's sweetest offerings.
Reading your body's signals: A realistic approach to sugar
The next question I hear often: Can I eat too much fruit?
Yes, you can. (You can eat too much of anything!)
If you’re excited about seasonal peaches, you may well gobble down three in one day. (I know this is tempting — you don’t want them to go bad and peach season is short!).
But how much fruit is too much fruit depends on a variety of individual factors.
For example, a person with insulin resistance (meaning that the normal process of cells taking up glucose for energy is impaired), three peaches is a LOT for the body to handle. By contrast, a person who is metabolically healthy and athletic might manage an occasional three peaches just fine, especially if he or she eats enough protein and healthy fats along with the peaches.
I’m often asked if natural sugars, such as honey or maple syrup, are better for health than white sugar. While both provide some benefits — they contain vitamins, minerals, and antioxidants — they’re also high in sugar.
So if you add honey to your tea or bake with maple syrup, you might consider using a bit less than you usually do, or substitute apple or banana for some or all of the added sugar in your baking.
Practical strategies when consuming sugar
Rather than providing rigid rules about sugar, I help my clients figure out what’s best for their bodies while still tickling their taste buds.
The first step is to ask yourself how different sugars make you feel:
Do you feel energized or sluggish after eating berries with yogurt?
Does an afternoon cookie provide you with lasting energy, or do you crash shortly afterward?
Does eating a dessert after dinner disrupt your sleep?
Does eating certain forms of sugar lead you to crave more sweets?
When you listen to your body, it often tells you what you need to know. A few suggestions:
Eat sweeter foods earlier in the day, especially before exercise, because sugar is fuel for your activity. Minimize or avoid sugars closer to bedtime, to support quality sleep and digestion (and to help maintain a healthy weight).
When you’re thinking about having a treat, pause and ask yourself – do I truly want this? If the answer is “yes,” then go for it, and enjoy every bite. If on the other hand, you’re mindlessly diving into a bag of cookies, get curious about why. Some common culprits include stress, boredom, loneliness, hunger, nutrient deficiencies, and habit. (I can help you uncover your reasons for choosing sweets, and/or overeating them, and help you make doable, healthy changes.)
Choose sweets that offer nutrition as well, such as dark chocolate with nut butter. The protein, fiber and fat are filling and buffer a rise in blood sugar. This can satisfy both your taste buds and your tummy. This peach & tomato caprese salad also hits the mark!
Limit/avoid fructose in packaged sweets, sodas and other processed foods and drinks. It’s difficult for your liver to process, plus too much fructose may lead to non-alcoholic fatty liver disease (NAFLD). (The small amounts of fructose in fruit and honey aren’t worrisome for most people.)
Stay hydrated by drinking plenty of water.
Support your liver by eating leafy greens, broccoli, and herbs like parsley and cilantro, and by limiting alcohol. Ask me about whether liver-supportive supplements such as milk thistle could be helpful for you.
When to ask for help
If you experience intense sugar cravings, energy crashes after meals, struggle with blood sugar regulation, or need help cutting back on sugar, reach out to me. I can help.
Remember that the more sugar we eat, the more sugar we tend to crave. If you feel like you eat too much sugar but have difficulty stopping yourself, don’t worry! The process of cutting back on sugar gets easier over time.
Creating your sugar strategy
Remember, staying healthy doesn't require you to eliminate sugar. Instead, we want to create a healthy and sustainable relationship with food that honors both your health and enjoyment.
Start by observing your body's responses to different types of sugars — without judgment. Then notice patterns in your energy, mood, sleep, and cravings. Also, observe how you feel before you reach for sugar, and ask yourself what’s prompting you to seek it out. The answers to these questions can help you make small but significant changes and lead to a more energized and satisfied you!
