January 2nd, 2025 | 2 min. read
By David Younkins, Certified Health Coach
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Sweet treats are everywhere — cookies, cakes, drinks, and snacks that tempt us daily. While these indulgences are enjoyable, they often come with a hefty sugar load.
Understanding the types of sugar in your diet — natural or added — can help you make more mindful choices without missing out on the foods you love.
As a health coach with a master's degree in nutrition and a nutrition specialist certification, I have helped countless patients with sugar in their diets.
Here’s how to strike a balance and keep your sugar intake in check.
Understanding total sugars
Sugar can sneak into your diet unexpectedly. When you check nutrition labels, “total sugars” combine natural and added sugars to show your overall intake.
Why does it matter?
Excess total sugar can contribute to weight gain, blood sugar spikes, inflammation, and health concerns like high cholesterol or elevated A1C levels.
How can you track it?
Pay close attention to nutrition labels on items like sauces, snacks, or desserts. Free apps like MyFitnessPal can help you track your sugar intake for a few days to see where you stand.
Sugar can also hide in foods like salad dressings, marinades, and even canned vegetables.
Natural sugars: Why they are better
Sources of natural sugars are the better option. These are found in whole foods like fruits, vegetables, and dairy and come paired with nutrients like fiber, vitamins, and minerals that benefit your body.
There is nothing inherently better about natural sugar, per se, but since sugars usually occur in food "packages," they come with key nutrients, like the antioxidants in berries or Vitamin A in sweet potatoes.
Examples of nutrient-rich options
- Sweet potatoes, roasted carrots, or other whole veggies.
- Fresh fruits like oranges or apples as naturally sweet alternatives to processed snacks or desserts.
Tip:
Keep your limited, total sugar intake focused on whole, unprocessed sources of sugar to maximize the benefits and avoid overloading your system.
Added sugars: A common pitfall
Added sugars are exactly what they sound like — sugars added during processing or preparation. These types of sugars have little to no nutritional value and can quickly add up.
Where do they hide?
- Desserts like cookies, cakes, and pastries
- Sugary drinks like flavored lattes or sodas
- Processed “healthy” foods like granola bars, protein shakes, or cereals
Why limit added sugars?
They can cause rapid blood sugar spikes and crashes, leading to energy dips and cravings, and all without offering the nutrients found in natural sugar.
The role of the Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Foods with natural sugars and fiber tend to have a lower GI, meaning they provide a slower, more consistent release of energy.
Examples of low vs. high GI foods
- Low GI: Berries, leafy greens, long-grain rice, and tomato soup
- High GI: White bread, sugary cereals, and processed desserts
Tip:
If you're indulging, pair sweets with fiber or protein to help slow sugar absorption and keep your energy levels more stable.
Setting sugar boundaries
The goal is balance, not perfection. Your daily added sugar intake should be less than 10% of your total calories. This would be less than 150 calories on a 1,500 calorie diet, or less than 37 grams/day.
Instead of stressing over every bite, focus on moderation. Aim to keep sugary foods to about a handful per meal or snack, and try to balance them with protein and fiber-rich foods to support steady energy levels.
By understanding the differences between natural and added sugars, you can enjoy the foods you love without sacrificing your health. Focus on moderation, choose nutrient-rich options when possible, and savor every bite.
If you need more help with managing your sugar intake or understanding how it impacts your health, PartnerMD can help.
As a member of PartnerMD, you can take courses through our Wellness University. And, with a PartnerMD membership, you can connect with your personal doctor and health coach, who'll guide you every step of the way.
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