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Sugar in the diet primarily comes from two sources: naturally occurring sugars found in fruits, vegetables, and dairy products, and added sugars that are included in foods and beverages during processing, preparation, or at the table.

The health impacts and benefits of consuming sugar can vary significantly depending on the source and amount.

Naturally Occurring Sugars

Found in whole foods like fruits and dairy, naturally occurring sugars come with essential nutrients, fibre, and water, which can benefit health. For example, the sugar in fruit is accompanied by fibre, which slows down the absorption of sugar, mitigating its impact on blood sugar levels. These foods also provide vitamins, minerals, and antioxidants, supporting overall health.

Added Sugars

Added sugars contribute additional calories without providing any nutritional benefits, leading to various negative health impacts when consumed in excess. High intake of added sugars is associated with increased risk of obesity, type 2 diabetes, heart disease, and dental cavities. Foods high in added sugars often displace more nutritious foods in the diet, leading to nutrient deficiencies.

Reducing consumption of sugary beverages, sweets, and processed foods high in added sugars is crucial for maintaining a healthy diet.

Sugar News

Western diet spikes insulin and shrinks lifespan, study finds

Big Think - 30-Jan-2024

Simple, low-carb diet can promote cellular health and delay ageing


Artificial sweeteners fall short in long-term weight control, says WHO

Independent - 16-May-2023

Reducing sugar intake, rather than replacing sugar with sweeteners, is a better approach for weight loss


Added sugar and fruit juice increases risk of cardiovascular disease

Nuffield Department of Population Health - 15-Feb-2023

Higher intake of free sugars  is associated with a higher risk of developing cardiovascular disease.


More the artificial sweetener consumption, higher the risk of cardiovascular disease

The Guardian - 07-Sep-2022

Direct association between higher consumption of artificial sweetener and heart disease

More Sugar News

Sugar Resources

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The Sugar Association

Trade association for the sugar industry of the United States

Longevity Toxins and How To Beat Them

FREE Ask me anything with Sergey Young and Kris Verburgh, M.D.

More Sugar resources