When I tell people, “I don’t eat sugar,” I often get a response, such as, “but you need the healthy natural sugar to live.” And while, yes, you need certain types of sugar to live, it isn’t the sugar you’re probably thinking of.
There are many different types of sugars, some of which include, fructose, glucose, sucrose lactose and galactose. Out of these sugars, the two I avoid completely are fructose and sucrose, this is because fructose has been linked to obesity, type 2 diabetes, it messes with your hormones and it leaves you feeling hungry and unsatisfied. Sucrose, most commonly found in table sugar, is made up of 50% glucose and 50% fructose, hence why I avoid that too.
When you consume fructose, it travels straight to the liver and transforms into fat, as it can’t be used for anything else. Glucose, on the other hand, is used as energy, when you eat glucose the pancreas releases a hormone known as insulin which takes the glucose into the bloodstream to be used as energy. Even then, if you’re healthy and don’t suffer from a disease such as diabetes, you don’t need to consume glucose as your body is able to produce it by itself.
Fructose is found in fruit which is why it is recommended to limit your intake to 2 serves of fruit a day. Some fruits, such as stone fruits and some summer fruits (watermelon and mangoes) contain higher amounts of fructose than other fruits such as berries and kiwifruit. Consuming fruit is fine, but excessive amounts can still have a negative effect on your body.
Overall, you do not need to consume much sugar at all, just stick to whole, healthy and real foods.