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Sugar. What's the big deal anyways? Does refined vs natural matter?

written by

Nailea Tinoco

posted on

April 25, 2025

churros.jpg

I’m pretty new to this “health conscious” world, and honestly… it can be so overwhelming! Do you ever feel like that? There’s SO much information, so many rabbit holes to fall into, and it can feel like you need a degree just to grocery shop.

For me, it started with sugar. I know, I know, we ALL know that sugar is bad. But when you grow up in an environment where health isn’t really talked about (like me), no one actually explains why it’s bad. They just say “Don’t eat too much sugar.” But what does too much even mean? And why is it bad? What happens if I eat too much? 

So there I was, just trying to make some churros (because, priorities — yum!), when I thought:

“I don’t want to use bad sugar..but how do I know which sugars are good and which are bad?”

And down the rabbit hole I went. Now, I’m here to save you some time and break it down the easy way - as simply as I can. 

What’s wrong with refined sugars? Why should we stay away?

Alright, let’s get into it. What’s the big deal with sugar? Why do people tell us to stay away from it? Turns out, there's quite a few reasons… and I was today years old when I learned some of them. 

  • Contributes to weight gain and obesity: (Duh! I knew this one at least!) Excess sugar gets stored as fat. Simple as that.
  • Increases the risk of type 2 diabetes, heart disease, and other chronic conditions: Messes with insulin, spikes blood sugar, and leads to long term issues.
  • No nutritional value: Empty calories, zero benefits. Just makes things sweet.
  • Highly processed:  Highly processed sugars like high fructose corn syrup typically contain a higher % of fructose. If consumed in large amounts can lead to higher triglycerides, diabetes, fatty liver disease, heart disease, etc. 
  • Addictive: Your brain craves more, leading to overconsumption. 
  • Steals nutrients from your body: Especially B vitamins, which are crucial for brain and nervous health system. 
  • Blood sugar roller coaster: The spike and crash cycle leaves you tired, cranky, and reaching for more sugar. 

Knowing this doesn’t make that chocolate glazed donut any less tempting, but once you really understand what sugar does to your body, it’s easier to make better choices. 

Why is it important to be mindful of how much sugar you are consuming?

The average American consumes 17 teaspoons (71 grams or 0.16 pounds) of added sugar per day (honestly, I believe it’s likely more than this)

Here is a quick chart of the recommended sugar intake: 

Here’s a chart of common foods and the grams of sugar: 

So yeah, we’re eating waaaaay more than we should. And it’s not just about weight, sugar affects your brain, mood, energy, and overall health. 

Too much sugar can lead to:

  • Brain fog, forgetfulness, mental dullness
  • Increased anxiety, panic attacks, and mood swings
  • Chronic fatigue, muscle weakness, and even heart palpitations

I’ll be honest. I’ve felt some of these symptoms myself. I never really watched my sugar intake…until now. I didn’t think it was THAT big of a deal. But the more I learned, the more I realized how much sugar was affecting me. 

Is natural sugar any better? 

The short answer — yes! Here’s why:

Refined Sugars: Refined sugars/processed sugars (like white sugar and high fructose corn syrup) are stripped of everything beneficial. They are digested quickly by the body, causing spikes in blood sugar followed by crashes. This also leads to hunger, irritability, and cravings. Have you ever eaten a donut and still felt hungry? 

Natural Sugars: Natural sugars (like those in fruit, honey, maple syrup) come with fiber, vitamins, and minerals that your body actually needs. So it’s digested slower. This keeps the blood sugar stable, reducing cravings. Plus they come with essential nutrients that refined sugar lacks.

For example: 

An apple has natural sugar, but also fiber, vitamins, and antioxidants.

A donut has added sugar, no nutrients, and leads to sugar crashes.

So yes, natural sugars are the better option, but moderation is still key. Even natural sugar is overconsumed, it can contribute to weight gain and metabolic issues. 

Refined Sugars to Avoid

Okay, so we know refined sugar isn’t great. But what should we actually avoid? Here’s a quick list: 

❌ White sugar (refined sugar) - the most processed form w/ 0 nutrients 

❌ High Fructose Corn Syrup - common in sodas and processed foods 

❌ Sucrose, Dextrose, & Fructose (found in a lot of processed foods) - sneaky names for refined sugar in packaged foods 

❌ Artificial sweeteners (aspartame, saccharin, sucralose) - synthetic sugars, probably so much worse for than sugar  

Better Alternatives: Natural Sweeteners You Can Use 

Giving up sugar completely is tough (trust me, I’m working on it too!). But the good news is, there are better options that don’t come with the same downsides as refined sugars. 

✅ Pure Maple Syrup: rich in minerals, great for baking

✅ Raw, unfiltered honey: full of enzymes and antioxidants 

✅ Molasses: iron rich and nutrient dense 

✅ Maple sugar, sucanat, coconut, palm, or date sugar: less processed and better for you

✅ **Piloncillo or Mexican Brown Sugar: raw, unrefined cane sugar. Also known as Mexican brown sugar. 

✅ Applesauce & Mashed Bananas: great for baking swaps 

✅ Raisins & Dates: natural sweetness with fiber and nutrients 

**Side Note: I grew up with this!! I didn’t know that this entire time my family has been using a better version of sugar all long!! It was really cool to learn this.

Final Thoughts: Be Smart About Sugar 

Look, I’m not saying you need to swear off sugar forever (I mean..churros exist). But being mindful of sugar intake and choosing better alternatives can make a huge difference in your health. 

A few key takeaways: 

  1. Sugar is addictive and offers zero nutrients. 
  2. Too much sugar affects your weight, brain, mood, and energy levels.
  3. Natural sugars are better, but should be consumed in moderation.
  4. Avoid refined sugars and opt for natural sweeteners when possible.

And honestly, give yourself grace. Changing habits takes time. I’m still figuring it out myself, but the goal isn’t perfection. It’s making small, healthier choices every day. 

So, what are your thoughts? Are you trying to cut back on sugar too? What are your favorite alternatives? Do you have any recommendations? 

-----

References





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