Is natural sugar better than refined sugar for controlling weight?

When it comes to sugar and its effects on weight, there’s a persistent myth that refined sugar will make you pack on the pounds.

But natural sugars from sources like fruit are somehow “healthy” and won’t contribute to weight gain and, therefore, do not need portion control. However the reality is that all types of sugar can lead to weight gain if over-consumed — it doesn’t matter whether the sugar source is refined or natural.

What’s behind this myth?

Refined sugars like table sugar (sucrose), high fructose corn syrup and other added sugars get a bad rap for causing weight gain and obesity. Most added sugars are composed of glucose and fructose in varying ratios.

Meanwhile, many promote natural sugars because they are found in foods that are otherwise key components of a balanced meal — fruits, vegetables, dairy products and other whole foods. The logic is that because natural sugars are part of foods that also contain fibre, vitamins, minerals and other nutrients, they can cancel or neutralise the negative effects of the sugar itself.

However, from a biological standpoint, this distinction makes very little sense. Once digested and metabolised, your body treats all sources of sugar in a similar manner — breaking them down into glucose and fructose molecules that get absorbed into the bloodstream. Whether the sugar came from an apple, a candy bar or a can of soda is irrelevant. What matters most is the total amount and concentration of sugar consumed.

The role of sugar in weight gain

All types of sugar, whether refined or natural, can contribute to weight gain through a few mechanisms. First, sugar is a source of calories with minimal nutritional value. Eating too many calories from any source, including sugar, without burning them off through physical activity leads to a calorie surplus that gets stored as body fat.

Additionally, sugar triggers the release of insulin, a hormone that promotes fat storage, especially in the abdominal area. Refined sugars that lack fibre tend to be absorbed more rapidly, leading to greater insulin spikes compared to foods where the sugar is naturally encased in a fibre matrix.

Liquid calories from sugary beverages like soda, juices and sweetened coffee drinks can lead to quicker weight gain. Because the sugar is already broken down into liquid form, it gets absorbed very quickly without filling you up, making you more thirsty and hungry.

Moderation is the key

Controlling your sugar intake is easy with a few basic rules. Limit added sugars to no more than 10 per cent of your total calories per day. While natural sugars from whole foods don’t need to be limited as strictly, it’s still wise to enjoy them as part of an overall balanced, nutrient-dense diet rather than going overboard.

Develop an eating pattern that minimises concentrated sources of sugars and prioritises whole, minimally-processed foods as much as possible. With moderation and balance, there’s room for some sugar in any diet. But believing that natural sugars get a free pass most definitely will make you gain weight.