Refined Vs. Natural Sugars

According to the USDA's Economic Resource Service, the average American consumed about 152 lbs. of caloric sweeteners in the year 2000. That means the average American was eating around 52 tsp. of sugar per day, or 42 tsp. more than the maximum healthy recommendation. Sugars, natural and refined, are hidden everywhere in the American diet. With a little extra knowledge, however, you can learn to identify healthy and unhealthy sugars and adapt your diet accordingly.

Carbohydrates

All sugars -- natural and refined -- fall into the category of carbohydrates. Carbohydrates are an essential source of energy for the body and are found in many common foods. Sugars are categorized as either single or double based on their chemical structure. Simple carbohydrates contain one or two sugars, while complex carbohydrates contain three or more sugars. Single and double sugars are both found in healthy foods, including fruits, dairy products and vegetables.

Refined Sugar

Refined sugars are carbohydrates that supply calories with no nutritional benefit. Refined sugars are found in deserts, candy, sodas and table sugar and are derived from processed plant materials, including sugar cane and sugar beets. The processing strips away any fiber, vitamins, minerals and nutrients belonging to the plant and leaves a product that is almost 100 percent sucrose.

Natural Sugar

Natural sugars are those carbohydrates that are an ordinary part of some food groups. For instance, fruits contain a natural single sugar called fructose. Milk and other dairy products contain both single and double sugars called galactose and lactose. Other natural sugars include raw honey, maple syrup, agave nectar and molasses.

Nutrition

All sugars should be consumed in moderation, but natural sugars do have the advantage of some nutritional benefit. The best natural sugars are those found in fruits and dairy products -- foods that are already packed with healthy vitamins and minerals. If you typically use a lot of table sugar throughout the day, replace it with a natural alternative that won't cause blood sugar spikes. For instance, one plant sugar called stevia is hundreds of times sweeter than normal table sugar but has a much lower glycemic index. Glycemic index is the number assigned to a food that indicates how much the food will cause your blood sugar to rise. Consuming low glycemic index foods allows you to keep your blood sugar stable throughout the day.