“Natural vs. Processed Sugars: What to Eat, What to Avoid, and the Hidden Dangers”

Managing Menopause

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I’ve spent the last two years researching and studying the hormone rollercoaster and learned a lot from the experience. I am happy to share my journey. I highly recommend this program as it hits all the aspects of nutrition, exercise, mindset, and supplements for managing your hormones. If you are ready for a change, start here.

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The average American consumes 22 Teaspoons of added sugar daily, which adds up to an extra 350 calories per day! Most added sugar comes from refined and packaged foods. Two of the worst are sugar-sweetened drinks and breakfast cereal.

This book is a must-read for your menopausal journey.

This book was instrumental in my nutritional journey.

Good Sugars vs. Bad Sugars: What You Need to Know

I began my journey toward healthy living on March 1, 2018, at 52. At the time, I was experiencing the effects of peri-menopause without even realizing it. I had gained about 12 pounds and felt achy throughout my body. I was dealing with hot flashes, night sweats, and significant brain fog, among other symptoms. I started a 21-day program that day and immediately lost 11 pounds through workouts and healthy eating. Little did I know that this was the beginning of my new lifestyle journey.

From 2018 to 2023, I worked out almost daily doing the Beachbody workouts, lifted weights, ran 3-4 miles three times a week, and walked with my husband daily. I slowly regained weight; I couldn't wrap my head around it. I thought I was eating well enough, but I was wrong! On May 6, 2023, I purchased the book “Galveston Diet”. The book's title might be misleading, as it is not a diet but a lifestyle change. It changed my life. Everything I had been experiencing was addressed in this book. It all came together for me; everything made so much sense and seemed so logical. From that moment on, my research into menopause and lifestyle changes gained momentum. I participated in the menopause program led by Dr. Mary Claire Haver, and I took part in a sugar detox challenge followed by a belly fat challenge. I could not believe the results; I immediately felt better. After gaining new knowledge, I followed those two challenges with the gut protocol program by Autumn Calabrese; dropping 17.2 lbs and having a newfound lifestyle, I realized the seriousness and the harm of added sugar.

Now Let’s Talk Sugar

Sugar is one of the most controversial topics in nutrition. Some say it's harmful, while others argue that certain sugars are essential for energy and overall health. The key is understanding the difference between good and bad sugars and making informed choices about what you put into your body. In this blog, we'll explore the different types of sugars, the best and worst sources, and why focusing on consuming good sugars is essential. We'll also dive into the deceptive world of "natural flavors" and why they're anything but natural.

The Many Types of Sugars

Sugar occurs naturally in many whole foods but is heavily processed and added to countless packaged products. Here are the main types of sugar:

Glucose is the body's primary energy source in whole foods like fruits and vegetables.

Fructose – A natural sugar in fruits, honey, and some vegetables.

Sucrose – Common table sugar, a combination of glucose and fructose.

Lactose – A sugar found in dairy products.

Maltose – A sugar from grains, often found in malted foods.

Galactose – Found in dairy and some fruits.

High-Fructose Corn Syrup (HFCS) – A processed sweetener used in many packaged foods.

Coconut Sugar – A natural sweetener with some trace minerals.

Agave Nectar – A natural sweetener with a high fructose content.

Sugar Alcohols (e.g., Xylitol, Erythritol, Sorbitol) are low–calorie sweeteners in sugar-free products.

Who knew there were so many different kinds of sugars and this list above are just a few of the many names of sugars.

Good Sugars vs. Bad Sugars

10 Good Sugars (Found in Whole Foods)

Raw Honey – Contains enzymes, antioxidants, and nutrients.

Maple Syrup – Rich in minerals like zinc and manganese.

Coconut Sugar – Contains small amounts of fiber and nutrients.

Dates – High in fiber, which slows sugar absorption.

Blackstrap Molasses – A byproduct of sugar cane processing, rich in iron and calcium.

Stevia (Whole Leaf Form) – A natural, plant-derived sweetener with zero calories.

Fruit (e.g., apples, berries, oranges, bananas) – Natural sugars combined with fiber, vitamins, and antioxidants.

Sweet Potatoes – Naturally sweet with fiber and essential nutrients.

Beets – A natural source of sugar with added health benefits like nitrates for circulation.

Raw Sugarcane – Contains some minerals and fiber in its natural state.

10 Bad Sugars (Refined and Processed Sugars)

High-Fructose Corn Syrup (HFCS) – Linked to obesity, insulin resistance, and fatty liver disease.

White Table Sugar (Refined Sucrose) – Stripped of nutrients and contributes to inflammation.

Brown Sugar – Essentially white sugar with molasses added back in.

Artificial sweeteners (e.g., aspartame, sucralose, and saccharin) are linked to metabolic and gut health problems.

Agave Syrup is exceptionally high in fructose, which can contribute to liver issues.

Glucose Syrup – Highly processed and rapidly spikes blood sugar.

Maltodextrin – Often used in processed foods and can disrupt gut health.

Evaporated Cane Juice – A deceptive term for refined sugar.

Fruit Juice Concentrates – Stripped of fiber and packed with sugar.

Corn Syrup – A processed sugar that contributes to blood sugar spikes.

Why It's Important to Eat Good Sugars

When consumed in moderation, good sugars provide essential energy, fuel brain function, and support metabolic health. Natural sugars from whole foods contain fiber, vitamins, minerals, and antioxidants, which help regulate blood sugar levels and prevent energy crashes. Harmful sugars, on the other hand, contribute to weight gain, inflammation, insulin resistance, and an increased risk of chronic diseases like diabetes and heart disease.

Sugar plays a crucial role in cell construction and function in the body. Here are some key benefits of good sugars in cellular health:

Energy Production – Glucose is the primary fuel source for cells, powering essential functions, including repair and regeneration.

Cell Membrane Formation – Certain sugars contribute to glycoproteins and glycolipids essential for cell membrane stability and communication.

Immune System Support – Some sugars, like mannose and fucose, are involved in immune responses and cellular recognition.

Collagen Synthesis—Glucose is a precursor for glycosaminoglycans, which help form collagen in skin, joints, and connective tissues.

Brain Function – The brain relies on glucose for neurotransmitter production, cognitive function, and mental clarity.

Hormone Regulation – Sugars aid in hormone synthesis and signaling, particularly insulin and other metabolic hormones.

Detoxification – Sugars like glucuronic acid assist in detoxifying harmful substances in the liver.

DNA and RNA Structure—Ribose, a sugar, is a fundamental component of nucleotides forming DNA and RNA.

Muscle Function – Sugars replenish glycogen stores in muscles, aiding in recovery and endurance.

Cellular Communication—Glycoproteins and glycolipids help cells recognize and interact with each other, which is crucial for immune responses and development.

One of the hardest things I overcame was the belief that all sugars are bad for you. In reality, there are good sugars that can be beneficial. Many people grow up thinking that all types of sugar are harmful, but that's just not true. As always, education is the key.

When I reduced my added sugar, I slept better, my skin looked better, and my inflammation disappeared.

Now, The Truth About "Natural Flavors"

"Natural flavors" are commonly found on ingredient labels, but the name is misleading. While they may originate from natural sources, they undergo extensive chemical processing before being added to your food. The term "natural flavors" can encompass a mix of solvents, preservatives, emulsifiers, and other synthetic additives. The creation of a single "natural flavor" can require 50 to 100 additional chemicals!

Why "Natural Flavors" Are Not Truly Natural

Chemical Processing: Many natural flavors are extracted using solvents such as hexane or ethanol.  

Hidden Ingredients: Companies are not required to disclose the complete list of chemicals used in their natural flavors.

Preservatives and Additives: These flavors may include synthetic compounds like propylene glycol.

Potential Allergens: Some natural flavors can contain MSG or other allergens.

Lack of Nutritional Value: Natural flavors do not provide any health benefits to food.

Final Thoughts

The right sugars are essential for optimal health, energy, and metabolic function. Prioritize whole, nutrient-dense sources of sugar while avoiding refined, processed, and artificial sweeteners. Additionally, be wary of deceptive ingredients like "natural flavors" that are anything but natural. By making informed choices, you can support your body's health and well-being while still enjoying the natural sweetness of real food!

By prioritizing hormone health through nutrition, fitness, mindset, and education, women in their 50s can build a foundation for vitality and resilience, empowering them to live their best lives well into the future.

My passion is helping women manage menopause through my blog. Through the Bodi platform, I have practiced mindset, nutrition, menopause, and fitness and have gained a new perspective on how to take on challenges and be successful. I Offer honest opinions based on my experiences and two years of research and education. While I will try to provide accurate, up-to-date information, please note that I am not an expert.

“I am simply a participant in the menopause."

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References:

Lustig, R. H. (2012). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Hudson Street Press.

• This book explains the dangers of processed sugars and how they contribute to metabolic diseases.

Taubes, G. (2017). The Case Against Sugar. Knopf.

• Investigates the history, impact, and deceptive sugar marketing in the food industry.

Harvard T.H. Chan School of Public Health. (n.d.). “The Sweet Danger of Sugar.”

• https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar/

• Discusses the health risks of excess sugar consumption and the importance of natural sugars.

U.S. Food and Drug Administration (FDA). (n.d.). “Overview of Food Ingredients, Additives & Colors.”

• https://www.fda.gov/food/food-ingredients-packaging/overview-food-ingredients-additives-colors

• Provides insight into food additives, including “natural flavors” and their regulation.

International Journal of Obesity. (2015). “Effects of Fructose vs. Glucose on Metabolic Health.”

• Examines how different sugars impact weight gain, insulin resistance, and overall health.