Sugar: Special Treat to Everyday Eat

Written by Natalie Rouse: Nutritional Research Scientist and Registered Nutritionist

In today’s world, sugar is no longer seen as an occasional indulgence but has quietly become a daily staple, woven into our routines without much thought. Many of us don’t even recognise just how much sugar we’re consuming because it’s hidden in foods that don’t seem sweet—like sauces, bread, and savoury snacks.

This shift has normalised high sugar intake to the point that reaching for sugary foods multiple times a day feels entirely natural. We’ve moved far from seeing sweets as treats, and the social norm now embraces sugar as an everyday occurrence, leaving us largely unaware of its cumulative impact on our health.

Furthermore, in today's food landscape, sugar is rarely consumed in isolation. Instead, it is often found in combination with high-fat foods that provide immense pleasure, creating a tantalising taste experience that many of us find hard to resist. This pairing can have significant consequences for our health, as it not only enhances the flavour and appeal of our meals but also tends to override our natural satiety signals.

Focus on sugar

How Sweet Seeking Evolution Became Modern Health Risk

The craving for sweetness is not just a modern indulgence; it’s deeply rooted in our evolutionary biology. In ancient times, the rare discovery of sweet foods—like honey or ripe fruit—offered an energy boost that could mean the difference between survival and starvation. Fast-forward thousands of years, and this hardwired craving has been hijacked by a food industry that infuses sugar into almost everything, from sauces to snacks. What was once an occasional indulgence has become an everyday staple, and our bodies are paying the price.

From a Luxury to Staple

Centuries ago, sugar was an exotic luxury, enjoyed sparingly. However, by the 18th and 19th centuries, demand for sugar boomed, leading to the establishment of vast plantations, often run on enslaved labour. This marked a transformation in global diets and lifestyles, with sugar shifting from a rarity to a commodity readily available to the masses. Yet, human bodies weren’t designed for the constant consumption of refined sugar. By the early 20th century, diseases like diabetes were becoming increasingly common, and today, sugar-related illnesses have become global epidemics, burdening healthcare systems and impacting millions.

How Different Sugars Impact the Body

The impact of sugar on health is not a one-size-fits-all issue, as different types of sugars—fructose, glucose, sucrose, and lactose—each have unique effects on our body. Although they share some metabolic pathways, their actions and health outcomes vary considerably depending on their sources, forms, and how they are metabolised.

Fructose

Fructose, often referred to as “fruit sugar,” is naturally present in whole fruits, where it is bound with fibre, vitamins, and minerals that help moderate its effects on blood sugar. However, in its refined form, fructose is often added to processed foods and drinks as high-fructose corn syrup or crystalline fructose. These extracted forms of fructose bypass the insulin response that typically regulates blood sugar levels. Instead, they go straight to the liver, where excess intake can lead to fat storage, often resulting in non-alcoholic fatty liver disease (NAFLD), insulin resistance, and metabolic disorders like type 2 diabetes.

Fructose’s influence extends to the brain, where it stimulates dopamine release, a neurotransmitter associated with pleasure and reward. This surge can create a temporary sense of satisfaction, but it quickly fades, encouraging repeated consumption. This cycle can establish a pattern of cravings and increased sugar consumption, intensifying the risk of chronic health conditions. Stress further compounds this effect: when cortisol levels rise, the body seeks quick energy from sugary foods, particularly fructose-laden options. Although they provide temporary relief, these choices often lead to an energy crash, exacerbating both physical and mental stress.

Glucose

Glucose, a simpler sugar, is the body’s primary and preferred energy source. Found naturally in foods like fruits, vegetables, and grains, glucose is released into the bloodstream and utilised by cells throughout the body for immediate energy. Unlike fructose, which is processed largely in the liver, glucose is regulated by insulin, a hormone that helps control blood sugar levels. Consuming too much glucose, particularly in refined and processed forms, can lead to frequent blood sugar spikes and drops, often associated with feelings of fatigue and irritability. Over time, excessive glucose intake can contribute to insulin resistance, a precursor to type 2 diabetes.

While glucose is generally easier for the body to process and use, excessive amounts—especially from sugary drinks, refined grains, and processed snacks—still strain the body. This leads to frequent blood sugar fluctuations, which, over time, can disrupt metabolism and increase the risk of chronic conditions like diabetes, cardiovascular disease, and obesity.

Sucrose

Sucrose, commonly known as table sugar, is a “double sugar” composed of one molecule each of glucose and fructose. The body breaks it down into its individual components, which then act in their respective ways: glucose is immediately available as energy, while fructose heads to the liver. Because sucrose contains fructose, its excessive intake can contribute to the same issues as fructose alone, such as liver fat accumulation, insulin resistance, and increased risk of type 2 diabetes.

Industries often use euphemisms for sucrose, such as “cane sugar,” “beet sugar,” and “crystal sugar,” which can make it harder for consumers to monitor their intake. Given sucrose’s combined effects, reducing its consumption—especially in processed and added forms—can have significant benefits for liver health and metabolic function.

Lactose

Lactose, the sugar found naturally in milk and dairy products, has a much lower impact on blood sugar and insulin levels compared to free sugars like fructose and glucose. Lactose is bound within the food matrix of dairy, which contains proteins, fats, and other nutrients that moderate the release of sugar into the bloodstream. This binding effect reduces the rapid spikes in blood sugar often associated with free sugars. Additionally, lactose is less likely to contribute to liver fat or metabolic disruptions, making it generally less harmful when consumed as part of whole dairy foods.

However, individuals with lactose intolerance lack the enzyme lactase, which is needed to digest lactose properly. This can lead to digestive discomfort but is typically managed through reduced consumption or by choosing lactose-free dairy products.

Key Strategies for Health

Given the various effects of these sugars, managing sugar intake with targeted strategies can support better health outcomes:

1. Be Sugar-Aware: Familiarise yourself with the range of terms used to describe added sugars, including “high-fructose corn syrup,” “evaporated cane juice,” “honey,” “agave nectar,” and “fruit juice concentrate.” Recognising these on labels can help limit hidden sugar intake.
2. Opt for Whole Foods: Whole fruits, vegetables, and grains provide glucose in a natural matrix of fibre and nutrients, helping to moderate blood sugar levels and prevent spikes.
3. Choose Natural Sweeteners Carefully: When possible, use natural alternatives like stevia or monk fruit. These don’t have the same impact on blood sugar or the liver as fructose-heavy syrups or table sugar.
4. Mind Stress and Sleep: Reducing stress and prioritising quality sleep can help to break the cravings cycle. When well-rested and relaxed, you are less likely to reach for quick-energy sugars.
5. Eat Balanced Meals: Combine carbohydrates with protein, healthy fats, and fibre to stabilise blood sugar levels and reduce the urge for sugary snacks between meals.

Understanding the unique roles of different sugars and reducing high-fructose and refined sugar intake can help break the cycle of cravings and crashes, creating a sustainable path towards better health and well-being.

Breaking Free: How to Reduce Sugar Dependence

While reducing sugar intake may feel challenging, incorporating healthier habits can help break the cycle of sugar dependence. Here are some actionable strategies:

1. Structure Balanced Meals: Aiming for meals that include protein, healthy fats, and fibre can stabilise blood sugar and reduce the spikes and crashes that lead to sugar cravings.
2. Identify and Manage Stress Cravings: Recognising stress-driven cravings is key. Rather than reaching for sugary snacks, try a quick walk, deep breathing, or meditation to help manage stress in a healthier way.
3. Opt for Natural Sweetness: Whole fruits, which provide fibre, vitamins, and minerals, are a great alternative to processed sugars. Choosing natural sources of sweetness helps satisfy cravings without the crash.
4. Stay Hydrated: Dehydration can intensify cravings, so drinking enough water daily is essential. Herbal teas offer a comforting alternative when cravings strike.
5. Prioritise Quality Sleep: Lack of sleep can increase sugar cravings, as the body searches for a quick energy boost. Aiming for 7-9 hours of restful sleep can help curb these cravings.
6. Practice Mindful Eating: Eating slowly and savouring each bite can help you feel satisfied with smaller portions, reducing the urge to overindulge in sugary foods.

The Role of Industry and How Food Companies Can Support Healthier Choices

Reducing sugar dependency isn’t just an individual responsibility. Food companies also play a crucial role in supporting healthier communities and reducing sugar-related health issues. Here’s how the industry can contribute:

1. Reformulate Products: By gradually reducing sugar levels in processed foods and beverages, companies can help reset consumers’ palates and lower sugar intake without drastic dietary shifts.
2. Increase Transparency in Labelling: Clear, standardised labels that indicate added sugars and health implications allow consumers to make more informed choices, encouraging healthier decisions.
3. Introduce Natural Sweeteners and Alternatives: Replacing refined sugar with natural sweeteners like stevia, monk fruit, or small amounts of fruit purees can provide flavour with a lower impact on blood sugar levels.
4. Promote Low-Sugar and No-Sugar Options: Offering and marketing low-sugar alternatives help consumers rethink their snack and treat choices without compromising on taste.
5. End Misleading Marketing: The promotion of “healthy” sugars like agave or coconut sugar can be misleading; they still have similar effects to other sugars. Transparent marketing can help prevent misconceptions about “healthy” sugars.
6. Invest in Public Health Campaigns: Partnering with health organisations and supporting public health campaigns on the risks of high-sugar diets can make a lasting impact. Educational initiatives provide consumers with knowledge and tools for reducing sugar consumption.

A Healthier Future

Breaking the cycle of sugar dependency is a shared challenge. While individuals can make lifestyle changes, industry-wide reform is essential for lasting impact. By making healthier options more accessible, transparently labelled, and fairly priced, food companies can help reshape our relationship with sugar. Together, we can move toward a culture where sugar returns to its rightful place: an occasional indulgence rather than a daily staple, paving the way for a healthier, more sustainable future.