Refined sugars provide the body with empty calories that have no nutritional value and serve no good purpose except to add unwanted fat. The Cleveland Clinic reports that eating foods high in refined sugar contributes to high triglyceride levels that increase the risk of heart disease. Diabetes is often a result of too much refined sugar in the body that cannot be converted with available insulin. Obesity, tooth decay, high blood pressure and constipation are other conditions related to high concentrations of refined sugar. The healthiest diet is one that is low in refined sugars.
Fruit
Sugar is a carbohydrate and the simple sugar in fruit is called fructose. Although the sugar in fruit is unrefined, it still can raise blood sugar levels dramatically. Simple sugar in fruit is absorbed into the bloodstream rapidly and increases insulin levels. Fresh, frozen, dried and canned fruit that has no added refined sugars, are also a good source of fiber, vitamins and other essential nutrients. The natural sugar in fruit provides the body with energy from the essential complex carbohydrates. The fiber in fruit combines with the natural sugar to regulate metabolism and stabilize blood sugar levels.
Substitutes
To reduce the amount of glucose and sucrose in packaged and prepared foods, many manufacturers use sugar substitutes. Stevia, which is an herb, and xylitol, which is made from fruit and vegetable fibers, are two forms of natural sugar that can add sweetness to a product without the harmful side effects associated with refined sugar. Agave nectar and honey are natural sugar foods that also provide a good source of carbohydrates needed for energy. Foods that contain natural sugars can also prevent the side effects caused by artificial sweeteners like aspartame. Although it does have calories, natural sugar typically is less calorie-laden than processed sugar.
Packaged food
Refined sugar is hidden in a number of ways on the labels of packaged foods. Most ingredients that end in "ose" are a form of refined sugar. Other names that indicate refined sugar is added to packaged food include corn syrup, hydrolyzed starch and maltose. The total amount of sugar in a packaged food is listed under the carbohydrate column on labels. Nutritionists at the Food Standards Agency report that packaged food with fewer than 5g of carbohydrates are low in refined sugars, while foods that are listed as having more than 15g per serving are loaded. Food labels list ingredients in order of quantity, with the highest amounts listed first. Foods low in refined sugar list any sugars as the last ingredients.
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