Is Natural Sugar Better Than Refined Sugar?

All digestible food - not just carbohydrates - can be converted to glucose (sugar) to be used by your body as energy. But high-glycemic foods are converted to glucose very quickly, causing a sharp increase in blood sugar and a corresponding increase in the production of insulin. And when this happens chronically, it can be a recipe for weight gain and a substantial increase in your risk of diabetes, heart disease, cancer, and a host of other ailments.

So it doesn’t matter one bit if the sugar you’re consuming is refined, natural, or organic. It doesn’t matter if it comes from honey or fruit juice or mashed potatoes. If you frequently consume foods and liquids that rapidly break down to glucose, you’re risking your waistline and your health.

That is why you should stick to foods that are low on the glycemic index, like above-ground vegetables, naturally raised meats, nuts, beans, seeds, berries, and most whole fruits. You should generally limit your consumption of grains and starches, white potatoes, most fruit juices, sweets, and desserts. And look out for hidden sugars (like evaporated cane juice) on nutrition labels.

To sweeten your food or drinks without the calories or glycemic load, consider using a sweetener such as stevia or lo han extract. And avoid artificial sweeteners. I don’t know of a single one that’s not associated with health risks.

- By Dr. Jon Herring, copyright ETR, LLC