There are some theories that Sugar is Sugar, and they are all equal to one another. While no matter the source they will contain some of the same molecules glucose, fructose and sucrose (50/50 glucose/fructose) the source does make a difference. The way the body digests the sugars from high-fructose corn syrup, table sugar, fruit, starchy vegetables, and honey are different.

I’m going to share with you the difference the source of sugar makes in the body and why it’s important.

Naturally Occurring Sugars

These sugars can be found in fruits, vegetables and milk. Milk contains protein which aids in satiety. Fruits and vegetables contain antioxidants, vitamins, minerals, and fiber. They provide the body with glucose it needs in order to fuel cells and provide energy for the body. When fruit and vegetables are kept in their whole form they also have a satiating effect due to their fiber content. During digestion the fiber actually expands in the stomach and slows down the processing of the glucose that’s in the food. That basically reduces the insulin spike and helps to avoid the sugar crash.

Now think about the difference you’d feel physically if  you were to eat 5 apples versus drink 5 glasses of apple juice. Do you think you’d feel fuller longer with the juice or whole apple? What about that sugar crash?

Refined Sugars

These are processed sugars that come from sugar cane or sugar beets. We see them labeled as table sugar, white sugar, brown sugar, high-fructose corn syrup (HFCS), and corn syrup. They have really no nutritional value due to the amount of processing the original food source goes through to produce the end product. Also the body breaks this sugar (sucrose) down very quickly no matter how much of it you eat so you’ll find yourself getting hungrier sooner. Not to mention the amount of sugar that’s consumed in processed form is usually much greater in one food item.

Think of it like this… If you have 1/2 cup of strawberries there’s 3.5 grams of sugar, but if you have 1/2 cup of strawberry ice cream there’s 15 grams of sugar. Processed sugar adds up fast.

Natural Added Sugar Alternatives

If you do choose to go with foods that contain added sugars, and would like to steer away from the refined sugars there are some alternatives that offer more nutritional value. They should still be limited.

• Raw Honey – It contains antioxidants, enzymes,  potassium, iron, zinc, calcium, phosphorous, vitamin B6, riboflavin and niacin. It also aids in the growth of healthy bacteria in the digestive tract and neutralizes free radicals. Local Raw Honey is said to help relieve seasonal allergies, and has worked wonders in my family.
• Coconut Sugar – It contains calcium, iron, zinc, polyphenols, phosphorous, potassium, antioxidants, and other phytonutrients. It’s lower on the glycemic index so it raises the blood sugar level slower. Click here for the brand I use most.
• Black Strap Molasses – It contains potassium, calcium, iron, copper, manganese,  vitamin B6, and selenium. It’s very high in antioxidants. Click here for the brand our family uses most.
• Maple Syrup Grade B or Darker – It contains calcium, zinc, potassium and manganese. The better the grade the higher the antioxidant benefits.
• Stevia – It has been used for many centuries for medicinal purposes. It’s about 200 times sweeter than regular table sugar plus it has zero calories. Click here for the Stevia drops we use most.

Truth be told whether you’re eating natural or refined sugar it does need to be limited. While the natural sugar glucose and fructose is necessary for our bodies to function properly, the recommended amount of sugar is 36.5 grams a day for men and 25 grams a day for women. That amount can easily be achieved by eating whole foods, and you’ll reap the nutritional benefits of the vitamins and minerals.

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