Introduction
Sugar is one of the most discussed — and misunderstood — components of modern nutrition. We are biologically hardwired to seek out sweet foods (in nature, sweetness signals safe, energy-dense nutrition), yet the modern food supply provides access to concentrated sugar at a scale our ancestors never encountered.
Types of Sugar
Natural sugars are found intrinsically in whole foods — fructose in fruit, lactose in dairy. These come packaged with fibre, water, protein, and micronutrients that moderate their absorption.
Added sugars are incorporated into foods during processing — table sugar, high-fructose corn syrup, honey, agave. These provide calories without nutritional benefit and are rapidly absorbed.
Free sugars (the WHO’s preferred term) include both added sugars and sugars released from the cellular matrix of foods during processing, such as fruit juice.
What Does Excess Sugar Do?
- Contributes to energy surpluses, promoting fat storage — particularly visceral fat.
- Causes rapid blood glucose spikes followed by crashes, driving hunger and cravings.
- Promotes dental caries (tooth decay).
- Drives non-alcoholic fatty liver disease at very high fructose intakes.
- Is associated with increased cardiovascular risk through elevated triglycerides and inflammation.
Practical Reduction Strategies
- Swap sugary drinks (the largest source of added sugar) for water, sparkling water, or unsweetened tea.
- Choose whole fruit over fruit juice — the fibre dramatically slows sugar absorption.
- Read ingredient labels: sugar appears under 50+ different names including maltose, dextrose, evaporated cane juice, and fruit concentrate.
- Reduce sugar in recipes gradually — taste perception adapts within weeks.