It used to be that most people knew of only one type of sugar--the white, grainy sugar you keep on your table. These days, people are becoming more aware of the importance of nutrition and therefore are trying new, healthier types of sugar. Natural sugar and fructose are two different types of sugar that can be used in baking or added to foods or drinks. To be able to decide which is better for you, it is important to understand the characteristics of each and the differences between them.
Differences
Structurally, natural sugar and fructose are two completely different molecules. Fructose is the type of sugar naturally found in fruits, though it can be liquefied and added as a sweetener to other foods and beverages. There are several types of natural sugar. The structure of natural sugar is mainly sucrose, though it can be processed into different forms such as Sugar in the Raw crystals or natural cane sugar juice.
Fructose Benefits
Using fructose instead of other sweeteners to sweeten foods has several benefits. According to the Los Angeles Times, fructose in a crystalline form, as used to sweeten foods, has fewer calories than table sugar. It also does not raise blood sugar levels as much as other types of sugars, so it may be a good choice for people with diabetes and those at risk for developing diabetes.
Fructose Disadvantages
One disadvantage of fructose is that ingesting too much can lead to gastrointestinal problems like cramps, bloating and diarrhea. The Los Angeles Times says most Americans consume about 50 grams of fructose daily, but mostly in the form of high-fructose corn syrup. High-fructose corn syrup, a derivative of fructose, has been linked to an increased risk of obesity, according to the New York Times.
Natural Sugar Benefits
As reported in the New York Times, sales of products with natural sugar instead of high-fructose corn syrup have increased dramatically in the past few years. In general, people are becoming more health conscious and wanting to eat more natural foods. The Weston A. Price Foundation recommends replacing all refined sugars with natural sugars for a healthier diet. According to this organization, natural sugar in its many forms, such as pure cane juice, is healthier for the body because it does not contain any artificial ingredients or chemicals.
Natural Sugar Disadvantages
Iron Magazine, a publication devoted to weightlifters and fitness enthusiasts, states even natural sugar has disadvantages. For example, natural forms of sugar are often high in calories. Iron Magazine explains that cane syrup, a natural sugar, has 52 calories per tablespoon and cane juice has 45 calories per tablespoon. Even though they don't have artificial chemicals or flavors, natural sugars can still contribute to obesity. They can also raise blood sugar levels, which can be especially dangerous for diabetics.
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