When people hear the word sugar, they often think of something negative—weight gain, diabetes, or poor health. But the truth is, not all sugar is bad. In fact, your body needs sugar to function. The key is understanding where the sugar comes from.
If you’ve ever felt confused about whether fruit sugar is okay or if you should quit sugar completely, you’re not alone. A quick conversation with the best dietician in Noida can help clear the confusion and set you on the right path.
Natural vs. Added Sugar
Let’s break sugar down into two simple categories:
1. Natural Sugar
This is the kind of sugar found naturally in foods like:
- Fruits (fructose)
- Milk and dairy (lactose)
- Vegetables
Natural sugars come bundled with fiber, vitamins, minerals, and antioxidants—which help slow down sugar absorption and support your overall health. For example, an apple has sugar, yes—but it also has fiber, vitamin C, and polyphenols that support heart health.
2. Added Sugar
This is sugar that’s added to foods during processing or preparation. Common sources include:
- Soft drinks and packaged juices
- Candy and desserts
- Breakfast cereals
- Flavored yogurts
- Sauces and condiments
Unlike natural sugars, added sugars offer empty calories—lots of energy with little to no nutritional value. They spike your blood sugar quickly and are often linked to weight gain, insulin resistance, and poor metabolic health.
How Much Sugar Is Okay?
The World Health Organization recommends that added sugars make up less than 10% of your daily calorie intake, and ideally less than 5%. That’s about 25 grams (6 teaspoons) for most adults.
A Smarter Way to Eat Sugar
Instead of cutting out sugar completely, focus on:
- Eating whole fruits instead of fruit juices or sweets
- Reading labels and avoiding packaged foods with hidden sugars
- Choosing plain yogurt and sweetening it naturally with fruit or honey
- Swapping sugary drinks for infused water or herbal teas
The best dietician in Noida can help you build a meal plan that keeps your sugar intake in check without making you feel deprived.
Final Thoughts
Sugar isn’t your enemy—it’s all about the type, source, and amount. Natural sugars in whole foods can be part of a healthy, balanced diet. It’s the added sugars in processed foods that you should keep an eye on.
If you’re ready to make smarter choices and take control of your sugar intake, start with expert guidance. The best dietician in Noida can help you enjoy your food while staying healthy.
