Khaberni - Sugar is not just that white powder we always warn about; it is a complex world containing more than 61 names that may be hidden inside food labels.
In a recent report by "National Geographic", nutrition experts revealed that how the body reacts to sugar largely depends on its source and the accompanying nutrients.
Natural sugars are found in fruits, vegetables, and dairy products. According to experts, this type is not a major concern; the reason lies in what is called "food matrix". Here, the sugar does not come alone, but is packaged with fiber and proteins that slow down its absorption into the blood; which prevents a sudden spike in glucose and supports gut health.
Added sugars.. Where is the danger?
The real problem lies in sugars that are added during processing, and found in about 66% of packaged foods. Consuming these sugars excessively does not only mean getting "empty calories", but also leads to a deficiency of vital elements in the body, such as magnesium and vitamin D; which increases the risks of obesity and diabetes.
"Smart Alternatives"
Although the body eventually converts most sugars into glucose, research indicates that there are better choices among added sugars:
Honey
It surpasses white sugar by containing antioxidants and minerals, and it contributes to reducing harmful cholesterol and providing a more balanced blood sugar response.
Maple Syrup
A study in 2024 revealed that replacing refined sugar with maple syrup contributes in improving blood pressure and enhancing beneficial gut bacteria.
Molasses
It registered the highest levels of antioxidants among sweeteners, and is a good source of iron, potassium, and manganese.
In conclusion, the goal is not total abstinence, but awareness and moderation. Health recommendations advise a maximum of 6 teaspoons daily for women and 9 teaspoons for men. And the golden rule is always: "The more sugar is part of a whole food like fruit, the better it is for your health".
