It seems that every year, there is a new nutrient to blame for the global populations’ ‘unhealthiness’. Because of this, a lot of people have an (understandably) complicated relationship with sugar. Years of this foodstuff coming under fire from doctors, politicians, and parents means it’s hard to know what’s actually true.
At VITHIT, we understand just how important it is to have a healthy diet – so we decided to do some digging. In this article, we’ll take you through everything you need to know, from answering ‘what are simple sugars?’ to the crux of the matter: is sugar bad for you?
Health trends through the years…
But first, let’s look at some of the diet trends that may have contributed to the confusion you may be feeling. Go back through the late 20th century, and there’s a whole host of conflicting dietary information. In the 1970s and 80s, they praised low-calorie, low-carbohydrate (sugar) diets through the ‘Atkins’ and other similar diet trends; while the 90s put more emphasis on low-fat intake – so of course low-fat product alternatives grew exponentially.
Dean Ornish advocated a low-fat, vegetarian diet and published his book ‘Eat More, Weigh Less’ in 2000. The ‘South Beach’ diet of 2003 promoted high protein and you guessed it, low carbohydrate intake. More recently, ketogenic diets (high fat, low carb), gluten-free (no wheat, barley, rye) and veganism (no animal produce) are more commonly adopted… and who knows what’s to come?
But, a common theme amongst these diets is the minimisation of sugar-containing foods, like carbs, in an attempt to promote weight loss. But why is this? What is sugar?...
What is sugar?
We’ve all heard of sugar. But do you actually know what it is? Scientifically speaking, sugars are a type of carbohydrate. It turns out, the word sugar is actually just a generic term for recognisably sweet-tasting carbohydrates that you will find naturally in foods like fruit, vegetables, legumes, bread, etc. Sugar is also added to a lot of foods, like sweets, biscuits, chocolate, cereals, and much more.
What are the different types of sugars?
Carbs are one of three key macronutrients your body needs, and are usually split into four main categories: simple, complex, starch, and fibre. So, let’s put our lab coats on for a minute and take a look at some of these in a little more detail.
Simple sugars
Simple sugars are the ones you’re probably most familiar with, and are also arguably the ones that have the worst reputation. This is the stuff you’ll usually find in sweets, chocolate, and fizzy drinks. But, they’re also in various fruits and vegetables, milk, honey and more.
Simple sugars are the most basic form of carb, (it’s in the name), because they only have one or two types of sugar molecule in their chemical structure. In science, these are called mono- or di-saccharides. And, while you may not know that term, you’ve probably heard of at least some of the following sugars:
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Glucose – from honey, fruit, vegetables, grains, dairy etc.
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Galactose – found in dairy, fruit and vegetables.
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Fructose – found in fruits, vegetables etc.
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Sucrose – a combination of glucose and fructose, this is also known as table sugar.
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Lactose – found naturally in milk.
Top tip: while not always true, a pretty good rule to follow is that if the science-y name ends in -ose, chances are it’s a type of sugar.
Complex carbohydrates
Next up, you have your complex carbohydrates. Falling into this category are oligosaccharides and polysaccharides; which are carbs that have between three to 10 types of simple sugars, or long chains of smaller sugar molecules bonded together. Some examples include maltodextrins (found in dairy or baked goods), amylose (from potatoes, legumes etc), and raffinose (in vegetables like broccoli or sprouts).
Starches
Starches are a type of complex carbohydrate that’s made up of long chains of glucose molecules. They’re commonly found in potatoes, pasta, wheat, and chickpeas and are one of the best sources of energy for the body. Starches don’t exist on their own – these foods are also usually rich in vital vitamins, minerals, and fibre (see more below) which makes them valuable to the body.
Dietary fibre
Dietary fibre is the indigestible elements of different plant matter. Instead of being digested or absorbed in the human gut, fibre plays an important role in healthy bowel function and gut health (woohoo!). It also increases levels of satiety meaning you feel fuller for longer after eating a high-fibre meal; and lowers the GI of foods, delays absorption of sugar into the blood and stabilises blood sugar levels.
Why does the body need sugar?
You know what sugar is. Tick. The next step is understanding how and why the body needs carbohydrates, and sugars, to function.
First up, energy. Regardless of its form, sugar is the preferred energy source for all human cells, including the brain and skeletal muscles. Your cells primarily use a sugar called glucose in a selection of biochemical processes that result in the creation of something called adenosine triphosphate, or ATP. ATP derived in this fashion is used in pretty much every energy-requiring process – so it’s a BIG DEAL to the body.
The simple sugars we mentioned above are perfect for a quick source of energy, because your body can absorb these with minimal effort and put them straight to work. That’s why you probably feel a boost right after having a sweet treat. It’s also why you can experience a sugar crash if you eat too much sugar, or too much at once. The body senses this spike and releases insulin to rebalance your blood glucose levels – but sometimes the body can get too into it and you experience an ‘energy crash’.
Top tip: another way to avoid the sugar crash when you’ve got a sweet craving? Find something more natural with a lower sugar content – like a refreshing bottle of VITHIT Classic. With less than 6g of sugar per bottle, this is the perfect sweet sipper to boost your energy without the drop.
For more prolonged energy, the body needs complex carbohydrates. These longer sugar chains take longer for the body to break down and absorb, which means the glucose is released steadily into your system over time rather than all at once. This prevents a rapid influx of sugar into your blood, allowing for a more consistent supply of energy throughout the day.
Another thing to note: our bodies are clever. They will only use what they need to function at that moment. So, when excess sugar is available, your muscle and liver cells can store it for energy in times of need. For example, during intensive exercise, your body will break down these sugar stores for energy.
Your body can also convert glucose into ribose and deoxyribose. These should be ringing some bells, being some of the essential building blocks to RNA and DNA. It can also be used to make molecules that fight oxidative stress (this can cause your cells to go a bit rogue, so it’s important to have plenty of anti-oxidants in your diet).
Lastly, glucose is essential for healthy brain function. From cognition and learning, to our reflexes, your brain solely uses glucose as a fuel source (unless under extreme circumstances).
So, is sugar bad for you?
With our whistlestop tour of sugars under your belt, you’re probably wondering why we’re telling you all this? You just want to know whether sugar is bad for you! Well, if we’re going to give you any information, you need to know the background first – because it’s not as simple as it seems at first glance…
Is sugar bad for you? A short answer doesn’t really exist here. Obviously, as you’ve seen above, your body needs different amounts and types of sugars to function properly. So, you can’t cut it out completely.
However, there is also a convincing amount of evidence to suggest that high levels of added sugar can have a negative impact on your health. According to the NHS, eating too much sugar can affect factors such as…
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Weight management: excessive sugar consumption has been linked to weight gain, and increased risks associated with obesity – such as cardiovascular issues and high blood pressure.
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Dental health: sugar is one of the leading causes of tooth decay, as it contributes to the build up of plaque.
So, while it’s not inherently bad, too much sugar has been linked to a variety of health concerns that you should be aware of. But this doesn’t mean you should cut simple sugar sources out completely. According to the NHS, the issues that come from excessive dietary sugar is largely because people in the UK are eating too many ‘free sugars’. They describe these as:
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Sugars added to food or drinks, like in biscuits, flavoured yoghurts, cereals and fizzy drinks.
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Sugars found in honey, syrups, and unsweetened fruit juices, and smoothies. While these are naturally occurring due to the ingredients, they are still counted under this label.
Sugars that are naturally found in milk, fruit, and vegetables don’t count, so you shouldn’t need to cut down on these – especially as these foods are also rich in other nutrients like fibre, vitamins, minerals, and protein. Free sugars could also be described as ‘empty sugars’: they’re not offering the body any additional nutrition to support your health, so you don’t want too many of them.
But, what does this all mean for you?
If too much added sugar is the problem, what can you do to maintain a healthy lifestyle and give your body everything it needs to function as the best you out there? The NHS recommends limiting how many free sugars are part of your diet, with some key tips including.
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Reducing sugar in food: replacing sugary foods with low-sugar or healthier alternatives.
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Reducing sugar in drinks: swapping out your pop for a low-sugar drink.
Top tip: A 330ml can of coca cola has 35g of sugar (that’s about seven teaspoons). When the recommended daily sugar intake is no more than 30g, that’s A LOT! Meanwhile, our VITHIT Sparkling gives you the all important fizzy feeling with less than 6g of sugar – AND extra vitamins to really make sure everything in your diet is working for you.
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Check nutritional labels: look at the carbohydrate to sugar ratio, as this will give you an idea of which foods may be better for you.
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Look at ingredient lists and labels: look out for foods that have added sugar labels, and try to choose more natural sources of sweetness to keep in your diet.
Make the change to VITHIT
Want to make a change to your diet, but don’t know where to start?
Since you’re already here, what about picking up some of our Vitamin Drinks? We may be biassed, but we think these are the best low-sugar drinks on the market – and here’s why…
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One bottle of VITHIT contains less than 6% fruit juice concentrate, meaning they’re only 10-35kcal, with under 6g of sugar. This small amount of juice does not provide enough sugar to cause a large spike in blood sugar, but still gives you the sweetness you crave.
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We’re not satisfied with leaving it there – our low-sugar drinks are rich in loads of other goodies to support your health, including:
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Vitamins C, B6, B12, niacin, thiamin, and folic acid (to name a few).
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Antioxidants to reduce oxidative stress, and keep your cells happy.
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Loads of different teas like Rooibos and Ginseng, which have delicious benefits for your body – and your tastebuds!
Overall thoughts and feelings
Still confused? We get it. It’s a pretty nuanced topic. And as you’ve probably realised, the answer to ‘is sugar bad for you?’ isn’t as clear cut as it seems at first. When it comes to simple sugars, yes – too many of these can have a negative impact on your health, so you should pay attention to how many of these are currently in your diet.
However, applying ‘good’ or ‘bad’ labels to food is a somewhat dangerous idea in the first place. Your body needs a wide range of different nutrients to function properly, so naming specific things as ‘bad’ isn’t necessarily correct.
The more important thing to look at is balance. While too much sugar can affect your health, so can too little. Ultimately, ensuring your diet is rich in the nutrients your body needs in the right amounts is the most important thing to give your body everything you need to succeed. It’s been peddled around a lot – but moderation really is key. And, choosing foods and drinks that can offer you a well-rounded nutrition profile is a much better way of giving your body the fuel it needs to smash each day.
Get a boost with VITHIT
If keeping a balanced diet is your goal, we’ve got you. Not only are our collections delicious, fruity, and jam packed with healthy vitamins – but these are some of the best low sugar drinks on the market. Switching out empty/free sugars for something with a lot more oomph (like our VITHIT low-sugar drinks) makes it easy to get that delicious sweetness you’re craving, without the guilt…
Disclaimer: this article is not intended as medical advice in any way. If you have any questions about your diet, please contact your doctor for more personalised information.
Interested in learning more? Check out… The Ultimate Guide to Hydration | Are You Taking Enough Breaks? | Sleep and Its Benefits
References
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Holesh, J.E., Aslam, S., & Martin, A., 2023, ‘Physiology, Carbohydrates’, in StatPearls [Internet].
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Ritter, S., 2017, Appetite and Food Intake: Central Control, CRC Press/Taylor & Francis, Boca Raton.
By:
Ciara McNulty
CORU Registered Dietitian DI047525
