Even if this bowl only contains natural sugar, it’s still not sugar-free. So don’t be fooled. Picture: Kit Wise

After years of recommending a diet low in sugar and free from refined sources in an effort to help my patients combat everything from the battle of the bulge, to chronic illness, I too experienced the benefits of adopting a low-sugar diet, as part of my recovery from chronic illness many years ago.

But while I feel that significantly cutting back on sugar can only be a good thing, I’m concerned about the number of people who are still (unknowingly) confused about the sweet stuff. I constantly see recipes and social media posts from people claiming they’re eating ‘sugar free’ or ‘healthy’ sugars, by replacing refined sugar with ‘natural’ forms, like honey, maple syrup or dates.

Now, don’t get me wrong, eliminating processed foods and refined sugar from your diet is definitely a positive, but what many are failing to understand is the science behind how the body responds to various types of sugar, including its natural forms.

FRUCTOSE VS GLUCOSE

Sugar is typically a combination of glucose and fructose, but the body responds to these two forms of sugar quite differently. When you eat a food containing glucose, the pancreas responds by releasing insulin and then transports the glucose to the cells that require energy. Any residual energy from the glucose is then stored in your fat cells.

Problems arise when your glucose levels are continuously high — leading to elevated insulin — a major cause of obesity, type 2 diabetes and chronic inflammation — which is linked to many lifestyle diseases, including heart disease.

Fructose on the other hand, has minimal impact on your blood glucose levels and does not stimulate an insulin response. But when consumed in excess, (which is easy to do) it goes straight to your liver, bypassing the gastrointestinal tract altogether, where it is then converted directly to fat. This is what makes foods containing fructose so fattening.

Of course fruit is good for you, but eat too much and you’ll be consuming a lot of fructose. Picture: Nicole ClearySource:News Corp Australia

MISLEADING RECIPES

But is it any wonder so many of us are being fooled into thinking we’re eating sugar-free, when we are bombarded with supposed sugar-free recipes and products, which contain these natural sugars. It does not matter if a source of sugar is refined or natural, contains fructose, or is 100% glucose, (like rice malt syrup); when consumed in excess all forms of sugar are fattening and inflammatory.

Think about that banana and honey or coconut water you may be adding to your morning smoothie, or the gluten free cookies sweetened with rice malt syrup that you’ve been consuming guilt free because they’re part of a sugar-free diet — these are ALL sources of sugar, and although they maybe unrefined sources, this does not exclude them from triggering a surge in your insulin, or packing on the pounds — if you eat too much, too often.

The same goes for medjool dates commonly added to healthy dessert recipes or smoothies. This gooey, sweet delicacy sure packs a punch at 4.5 grams, or just over a tsp of sugar in each date. When you consider your average dessert, or smoothie recipe can contain anywhere from 4 dates to a cup, in addition to other sources of fruit or sweeteners, this can add up to a hefty serve of the sweet stuff!

Even if your smoothie is green, you’re not off the hook.Source:Supplied

SHOULD WE REALLY GO SUGAR-FREE ANYWAY?

The question that also begs is, it even realistic to think we can be totally sugar-free? For one, the body actually needs a certain amount of glucose to function — primarily the brain — which is the biggest consumer of glucose.

All fruits and vegetables contain varying amounts of sugar in the form of natural fructose, so aiming to be 100%, or close to, sugar-free, is not only near impossible, but actually unhealthy, as this would mean avoiding all fruits and vegetables.

While I advocate avoiding all processed forms of fructose — such as high fructose corn syrup — 100 per cent of the time, I also recommend closely monitoring your intake of natural sugar sources, including sweeteners like honey, maple syrup, coconut sugar, as well as fresh fruit, as part of a low-sugar diet.

So even though your morning smoothie maybe green, remember that adding a few spinach or kale leaves, topped off with a couple of pieces of fruit, some coconut water and dollop of honey or a few medjool dates, does not mean it will leave you lean. A smoothie recipe like this can actually contain the same amount of sugar as a can of coke — at around 11 teaspoons.

And although natural sugars may contain some redeeming nutrients compared to refined sources of sugar, you are far better off relying on green leafy vegetables for the bulk of your phyto nutrients, than trying to supplement your intake with those found in natural sugars.

The only natural sugar-free sweetener that will not trigger an insulin response, or be converted to fat, is plant-based stevia.

Sally Joseph is a leading clinical nutritionist with more than 16 years experience in both private practice and industry consulting. She is the founder of Eat Yourself Healthy.