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

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April 25, 2025

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:

Sugar is addictive and offers zero nutrients.
Too much sugar affects your weight, brain, mood, and energy levels.
Natural sugars are better, but should be consumed in moderation.
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?

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References

From farm to fork: Understanding the value of sustainable pork

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For us, that means healthy soil, happy animals, responsible harvesting, and thoughtful management of everything that happens on our farm. Here's what that looks like in practice: Pasture-Raised the Way Nature Intended Pigs aren't meant to spend their lives standing on concrete in windowless buildings. They're curious, intelligent animals that need fresh air, sunshine, and room to express their natural behaviors, rooting in the dirt, foraging for food, and socializing with other pigs. On our farm, hogs live outdoors on pasture in the woods where they can do exactly that. We move them regularly to fresh ground, which keeps them healthy and gives the land time to rest and regenerate. This practice, sometimes called rotational grazing is farming wisdom that's been passed down for centuries. When pigs root and forage on fresh pasture, they're naturally fertilizing the soil and helping plants grow back stronger. The land becomes more fertile season after season, storing carbon and building topsoil instead of depleting it. No chemical fertilizers needed, just pigs doing what pigs do best. This kind of farming takes more work than confining animals in one place, but it produces better results for everyone involved: healthier pigs, healthier land, and better tasting pork. Raising Animals with Respect Our approach to animal care reflects our values as an Amish farming community. We believe animals deserve to be treated with dignity and respect throughout their lives. Processing with Care When harvest time comes, we work with a small processor who shares our commitment to humane treatment. Our animals are handled calmly and respectfully, with immediate stunning to ensure they feel no distress. This isn't just the right thing to do, it also affects meat quality. Animals that are stressed at slaughter produce tougher, less flavorful meat. Properly handled animals yield tender, delicious pork that you can taste the difference in. Studies also confirm what traditional farmers have long known: animals raised on pasture produce meat with better nutritional profiles, including higher omega-3 fatty acids and more vitamins. Wholesome Feed, No Shortcuts We raise heritage breed pigs, traditional breeds known for their hardiness and flavor. These animals thrive on pasture with supplemental non-GMO grain, and they don't need antibiotics or growth hormones to stay healthy. In industrial pork production, antibiotics are mixed into feed daily to prevent disease in overcrowded conditions. This practice is creating drug-resistant bacteria that threaten public health, a problem we don't contribute to. Our pigs build strong immune systems naturally through good nutrition, clean living conditions, and low-stress environments. It's the way farming worked for centuries before shortcuts became the norm. Caring for God's Creation As stewards of the land, we take seriously our responsibility to leave it better than we found it. That's not just good farming, it's part of our calling. Building Soil, Not Destroying It Industrial agriculture depletes soil through intensive tilling, chemical dependence, and continuous monoculture cropping. This approach might boost short-term production, but it's not sustainable. We farm differently. Our rotational grazing actually improves soil health year after year. As pigs move across pasture, they naturally incorporate organic matter into the ground. Rest periods allow plants to regrow with deeper roots, which prevents erosion and captures carbon from the atmosphere. The result is living, fertile soil teeming with beneficial microorganisms soil that produces nutritious forage without synthetic inputs. Handling Waste Responsibly Large scale pig operations often store waste in enormous lagoons that leak pollutants into water supplies and release harmful gases into the air. These systems create environmental and health problems for surrounding communities. Our approach couldn't be more different. Because our pigs are spread across pasture and woodlands in manageable groups, their manure distributes naturally as valuable fertilizer rather than concentrating into a waste problem. When winter weather requires us to bring pigs into shelter, we bed them deeply with straw or wood shavings. This creates a composting effect that safely breaks down manure without environmental contamination. We also plant diverse pasture species specifically chosen to absorb nutrients and maintain ecological balance. Not all pigs like to go in the open shelter in the winter time and that's perfectly fine with us! The Real Story Behind Your Pork Chop Many people wonder which type of meat is most environmentally friendly. The truth is, it's not so much about whether you're eating pork, beef, or chicken, it's about how that animal was raised. Take beef as an example. You've probably heard that cattle are terrible for the environment. That criticism applies to feedlot operations where thousands of cattle are confined in small spaces and fed grain-heavy diets. But cattle raised properly on well managed pasture actually improve the land and sequester carbon. The animal itself isn't the problem; the farming method is. The same principle applies to pork. Factory farmed pork has serious environmental and ethical problems. Pasture raised pork from a regenerative farm like ours is a completely different product. One challenge specific to pork is that pigs need grain as part of their diet, they can't survive on grass alone like cattle can. This means sustainable pork production requires access to sustainably grown grain, ideally non-GMO corn and soybeans from farmers practicing regenerative agriculture. On our farm, we're committed to sourcing feed from responsible growers who share our values of soil health, biodiversity, and chemical free farming. What You're Really Buying When you purchase pork from Miller's Bio Farm, you're not just buying bacon or pork chops. You're supporting a way of farming that's been proven over generations, one that respects animals, regenerates land, and produces genuinely nutritious food. We're proud to raise pork the right way, even though it's more work. Because at the end of the day, that's what good stewardship looks like. And that's something worth bringing home to your table. Check out our: ✔️Corn & Soy Free ✔️ Vaccine, Drug, GMO-Free ✔️Heritage Breeds ✔️Woodland Raised PORK COLLECTION HERE: https://millersbiofarm.com/sto...

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

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

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

Is natural sugar any better?

Refined Sugars to Avoid

Better Alternatives: Natural Sweeteners You Can Use

Final Thoughts: Be Smart About Sugar

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

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