Which Sugars Are Healthy Choices?
know about sugar choices, types, how it affects health, alternative sugars and how to reduce the sugar intake in daily diet.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 13th Jan, 2026
Introduction
When it comes to sugar, not all types are created equal. Some sugars can be part of a balanced diet, while others may contribute to health problems like weight gain, diabetes, and heart disease. If you're trying to make healthier choices, understanding the different types of sugars and their effects on your body is essential.
Understanding Different Types of Sugars
1. Natural Sugars
These sugars occur naturally in foods and are generally healthier because they come with essential nutrients like fibre, vitamins, and minerals.
Fructose (Fruit Sugar): Found in fruits, honey, and some vegetables. Since fruits also contain fibre, they slow down sugar absorption, preventing blood sugar spikes.
Lactose (Milk Sugar): Present in dairy products like milk and yoghurt. It provides energy along with calcium and protein.
2. Added Sugars
These are sugars added to processed foods and drinks during manufacturing. They provide empty calories (no nutritional value) and can lead to health issues if consumed in excess.
Sucrose (Table Sugar): Extracted from sugarcane or sugar beets, commonly used in sweets, baked goods, and sodas.
High-Fructose Corn Syrup (HFCS): A processed sweetener found in many packaged foods and soft drinks, linked to obesity and metabolic disorders.
Other Processed Sugars: Brown sugar, cane sugar, and agave syrup may seem "natural," but they are still refined and should be consumed in moderation.
Consult Top Nutritionist for advice
How Sugar Affects Your Health
While sugar provides quick energy, excessive intake can lead to:
Weight gain (extra calories stored as fat)
Increased risk of diabetes (insulin resistance)
Tooth decay (bacteria feed on sugar)
Heart disease (high sugar intake raises bad cholesterol and triglycerides)
Healthier Sugar Alternatives
If you have a sweet tooth, consider these better options:
Fresh fruits (berries, apples, bananas)
Dates or figs (naturally sweet and rich in fibre)
Stevia or monk fruit extract (zero-calorie natural sweeteners)
Raw honey or pure maple syrup (in small amounts, as they still contain sugar)
Tips for Reducing Sugar Intake
1. Read Labels
Check for hidden sugars in packaged foods (look for names like sucrose, maltose, and dextrose).
2. Limit Sugary Drinks
Replace sodas and fruit juices with water, herbal teas, or infused water.
3. Choose Whole Foods
Opt for whole fruits instead of fruit juices or desserts.
4. Cook at Home
Control sugar levels by preparing meals yourself.
5. Gradual Reduction
Slowly cut back on sugar to let your taste buds adjust.
When to Seek Medical Advice
If you're struggling with sugar cravings, weight management, or symptoms like frequent thirst, fatigue, or blurred vision (possible signs of diabetes), consult a doctor. Apollo 24|7 offers expert consultations and diabetes screening tests to help you stay on track.
Final Thoughts
Not all sugars are bad—natural sugars from whole foods can be part of a healthy diet. The key is moderation and choosing nutrient-rich sources over processed sugars. Small changes in your daily habits can make a big difference in your long-term health!
Consult Top Nutritionist for advice
Consult Top Nutritionist for advice
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
Ms Mohanapriya J
clinical nutrition
12 Years • MSc Clinical Nutrition
Chennai
Apollo Sugar Clinics , Greams Road, Chennai
Consult Top Nutritionist for advice
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
Ms Mohanapriya J
clinical nutrition
12 Years • MSc Clinical Nutrition
Chennai
Apollo Sugar Clinics , Greams Road, Chennai
