Carbohydrates range from simple types (monosaccharides) to complex types (polysaccharides). Sugars specifically refer to the simple ones that are sweet and readily digestible. Today’s topic is to uncover the good, the bad and the ugly about sugars.
Sugars
Glucose: The body’s primary fuel, tightly regulated by insulin and essential for brain function
Fructose: Found naturally in fruits, honey, and certain vegetables, but also added industrially (e.g., high-fructose corn syrup)
Many more types: Some are less sweet or more swee
Complex sugars
Examples are starch and fiber which are digested more slowly, often fermented by gut bacteria, and generally have beneficial metabolic profiles
Alternative Sweeteners
Sugar alcohols (xylitol, erythritol) and rare sugars provide sweetness with fewer calories but each exerts unique metabolic effects
Glucose: Essential but Not Innocuous
Glucose absorption raises blood sugar and triggers insulin release. In moderation, it fuels muscles and the brain, but chronic excess can contribute to insulin resistance and type 2 diabetes.
Fructose: Liver-Focused Metabolism
Fructose is almost entirely metabolized in the liver, bypassing insulin regulation. High intakes can:
Promote “lipogenesis, contributing to nonalcoholic fatty liver disease
Elevate uric acid production, increasing risk of gout and metabolic syndrome
Reprogram metabolism, potentially amplifying inflammatory responses in the brain and influencing neurodegenerative risk
Fuel tumor growth by alternative pathways, suggesting caution in populations at risk for cancer progression
“Good” vs. “Bad” Sugars
Beneficial Sources (“Good”)
Whole fruits & vegetables: Contain fiber, vitamins, and lower sugar concentrations; slow absorption mitigates metabolic spikes
Fermented foods (e.g., kombucha, lacto-fermented vegetables): May produce mild sugars alongside probiotics, supporting gut health in moderation.
Sugars to Limit (“Bad”)
Added sugars in processed foods and beverages (sodas, sweets) are the primary drivers of excess fructose and chronic disease risk
Hidden sugars (e.g., in “low-fat” or “reduced-sugar” labeled foods) often accumulate under multiple names
High-dose sugar alcohols may cause gastrointestinal discomfort and have unclear long-term metabolic impacts
Recent Research Highlights
Neuroinflammation: High-fructose diets reprogram microglia toward pro-inflammatory states, with potential implications for brain aging and mood disorders
Cancer Metabolism: Fructose can bypass glycolytic controls in tumors, fueling rapid growth and suggesting dietary modulation as a complementary strategy in oncology
Uric Acid & Gout: Emerging data link fructose consumption quantitatively to hyperuricemia, reinforcing guidelines to limit added sugars
Behavioral Effects: Excessive added sugars impair memory and stress regulation [link]
Practical Takeaways
Prioritize whole foods: Enjoy fruit over fruit juice to leverage fiber and nutrients.
Read labels thoroughly: Watch for hidden sugars under multiple aliases
Integrate fermented, low-sugar recipes: Support gut health while satisfying sweet cravings.
Use alternative sweeteners judiciously: Choose those with favorable profiles (e.g., erythritol) and monitor personal tolerance.
Mindful movement & stress reduction: Exercise and mental resilience buffer metabolic stressors exacerbated by sugar overload.
By understanding sugar chemistry and its impacts on health, you can make sustainable choices not just longevity, but for a thriving, healthy life.
With health and love,
Miral & Adam
Team Naia
References
Aydın Ü, Kozanoğlu E, Tuli A. High fructose consumption and metabolic syndrome from gout perspective. Cerrahpaşa Med J. 2024;48(2):191-196.
Ting KKY. Fructose overconsumption-induced reprogramming of microglia metabolism and function. Front Immunol. 2024 Mar 26;15:1375453. doi: 10.3389/fimmu.2024.1375453. PMID: 38596671; PMCID: PMC11002174.
Frezza, C. Fructose: the sweet(er) side of the Warburg effect. Cell Death Differ 31, 1395–1397 (2024). https://doi.org/10.1038/s41418-024-01395-2