What is the Healthiest Sugar?

What is the Healthiest Sugar?

Researchers state that white sugar is the healthiest sugar, as it is composed of 50% glucose and 50% fructose. Among all the sugar varieties, they are all very similar nutrition-wise. 

Sugar is undoubtedly tempting, and the desire for it could be great. It refers to a wide spectrum of substances with varying degrees of sweetness. Sugar is available in other forms such as

  • Glucose
  • Fructose (found in fruits)
  • Galactose
  • Sucrose (common table sugar)
  • Lactose (found in milk)
  • Maltose is a product of starch digestion

Sugars added to food products account for the majority of sugars consumed in the American diet. All the forms of sugar are composed of basic components of glucose, fructose, and sucrose, and also consist of similar calories. Sugars with a higher level of fructose, such as honey, have more sweetness than white sugar. And, liquid sugars such as maple syrup and honey have more water content, so the overall sugar is less than white sugar and equal weight. 

Note: “Health Canada advises limiting intake of added sugars to less than 10% of total daily calorie intake, ideally less than 5%, while the American Heart Association advises capping added sugars at 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men.”

Natural vs. Added Sugar: What’s the Difference?

 Natural sugars are the ones found in whole, unprocessed foods like bananas, berries, or lactose in glasses of milk, says Vanessa Voltolina, RDN, a clinical dietician in Westchester, New York. Foods with natural sugars tend to be low in calories and sodium, and high in water content have many important vitamins and minerals, she explains. Furthermore, the fibre in fruit reduces the sugar content compared to eating a cake.

The added sugars are caloric sweeteners which do not include naturally occurring sugars such as lactose present in milk, fructose present in cut fruits, and 100% juices. Due to a lack of nutrients, the empty calories of added sugar constrain appropriate healthy development. All sugars added to foods and beverages, as well as sugars found in nature in unsweetened fruit juices, honey, or syrups, are labeled as “added sugars.”

According to the United States Department of Agriculture’s (USDA) Dietary Guidelines for Americans, added sugars should account for no more than 10% of your daily calorie intake. You can set a limit on added sugar while doing the following:

  • “Vitamin-type” water, sports drinks, coffee drinks, and energy drinks should all be substituted for regular soda.
  • Reduce your intake of chocolates and sweet treats like ice cream, cookies, and pastries.
  • Inspect for added sugars in packaged foods and recipes on nutrition labels.

What can too much sugar do to your body?

 Too much extra sugar increases the risk of developing fatty liver disease and increases triglyceride levels, which may lead to cardiovascular disease. To avoid these risks, 

“The Dietary Guidelines for Americans 2020–2025 recommend limiting added sugar to less than 10% of daily routines”.

“The American Heart Association (AHA) says high intakes of added sugars will have heightened rates of obesity and heart disease.”

We’re all tempted to consume sugar from time to time. The good news is that there are simple things that can really drive your mind and improve your overall health!

Here are the average amounts of sugar that one can consume:

  • Adults should have no more than 30g of free sugar a day (which is equal to 7 sugar cubes).
  • Children aged 7 to 10 should not have more than 24g of free sugar a day (which is equivalent to 6 sugar cubes).
  • Children aged 4 to 6 should not have more than 19g of free sugar a day (5 sugar cubes).

 Frequently Asked Questions:

Why Not Drink SUgar Sweetened Beverages?

Soft drinks have extra calories, contribute to weight gain, and provide no benefits to your body. Also sweetened beverages aren’t filling and have a higher caloric value.


 The average can of sugar-sweetened soda or fruit provides about 150 calories and almost all of them provide the same consisting of 11 grams of sugar in it.

Here is a detailed analysis of the healthiest sodas as per their sugar content: 

Top 8 Healthiest Soda In the World


 Yes, there are varieties of natural sugars that include: agave nectar, glucose, lactose (milk sugar), maltose (malt sugar), maple sugar, molasses, stevia sweeteners, and monk fruit sweeteners.


Sugar contains only calories but no additional nutrients. Extra weight gain in adults and children could be caused by eating copious amounts of sugar-containing foodstuffs. When consumed in high numbers, sugar alcohols like sorbitol, mannitol, and xylitol can trigger abdominal cramps and diarrhea.

Is there a distinction between white sugar and brown sugar?

 White sugar is made through a purifying filter to remove molasses, a brown liquid. Brown sugar, on the other hand, would either be less processed to maintain its molasses element or is made by combining white sugar and molasses. So they are created differently, producing diverse flavours, colours, and culinary purposes.


Coconut sugar is made naturally from the sap of coconut trees. Chemically, white sugar is similar to coconut sugar. 70% to 79% of coconut sugar is sucrose, a good source of minerals.


The carbohydrates found in natural sugar are a combination of nutrients and fibre compared to the products with added sugars. Natural sugars are way superior to added sugars.


Sugar is an important ingredient in home food and packed food. It improves the taste and flavor of the food while also extending its shelf life. There is no daily recommended intake for naturally produced sugars present in milk and fruit items. More of any sugar can be dangerous. At last, it is necessary to eat a well-balanced diet.







Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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