Copyright Men's Journal
Whether it’s sprinkled in your coffee or drizzled on pancakes, sugar hits your body the same way. “It breaks it down into the same molecules,” said Karen Della Corte, Ph.D., assistant professor of nutritional science at Brigham Young University, speaking with The New York Times. The issue isn’t where the sugar comes from—it’s how much and how fast you absorb it. When you eat fruit, fiber slows digestion and helps prevent spikes in blood sugar, explained Kimber Stanhope, Ph.D., a researcher at the University of California, Davis, told NYT. Refined or added sugars, like those in soda or desserts, hit your bloodstream hard and fast, causing big insulin surges that can, over time, lead to insulin resistance and eventually Type 2 diabetes. Added sugars can also drive fat buildup in your liver, increasing your risk for heart disease, said Robert Lustig, M.D., endocrinologist and professor emeritus at the University of California, San Francisco. That’s why the American Heart Association recommends capping added sugar at 36 grams per day for men and 25 grams for women. Are Honey, Maple Syrup, and Agave Really Better Than Sugar? Despite being labeled “natural,” sweeteners like honey, maple syrup, and agave are still considered added sugars. Studies comparing them to table sugar show little difference in blood sugar or cholesterol effects—and many are funded by the sweetener industry, explains the Times. In one 2015 trial, cited by the Times, researchers found no difference in blood glucose or inflammation among participants consuming honey, high-fructose corn syrup, or table sugar. Bottom line: your body treats them the same. Simple Ways to Curb Sugar Cravings and Eat Smarter Today Craving something sweet doesn’t have to derail your health goals—small, smart swaps can help you enjoy flavor without the sugar crash. Choose fruit first. The natural fiber in apples, berries, and even roasted sweet potatoes helps steady blood sugar. Reach for dark chocolate. It typically has less sugar than milk chocolate and satisfies sweet cravings fast. Keep portions small. A drizzle of honey is fine—just don’t turn it into a pour. By reaching for naturally sweet, fiber-rich foods and keeping added sugars in check, you’ll steady your energy, protect your metabolism, and still satisfy your sweet tooth.
