Exploring if Certain Sugars are Kinder to Our Bodies

When it comes to sugar, the conversation is rarely simple. We’re told to cut it, fear it and avoid its many effects on our health. Yet, nutrition experts are now asking a more nuanced question: Are some sugars really less bad than others? While no sugar is a “free pass,” research suggests that how sugar is processed, where it comes from and how your body handles it can all influence the health outcome. 

For instance, the less processed sweeteners such as raw honey, jaggery or coconut sugar retain trace minerals and sometimes fibre that refined white sugar lacks. One lifestyle article noted that jaggery, being less refined, retains iron, magnesium and potassium, giving it a slight edge over fully refined sugar. Nevertheless, “less bad” doesn’t equal “healthy unlimited”. Even these “natural” sweeteners still contribute to calorie load and raise blood sugar levels if taken in excess.

The bigger picture? Refined sugars are heavily processed, stripped of nearly all nutrients, and include large amounts of sucrose or high-fructose syrup which can contribute to obesity, insulin resistance, and heart problems. So when experts talk about different types of sugars, they are essentially pointing out differences in processing, nutrient content and glycemic impact but they still emphasise moderation.

Another important factor: the food matrix and context matter. A sugar-sweetened beverage hits your system differently compared to sugar contained in fibre-rich fruit. While solid food sugars are processed more slowly (often alongside beneficial nutrients), liquid sugars deliver a quick spike and less satiety. Thus, it’s not just what sugar you eat but how you eat it, and what else comes with it.

So what can you take away? First, try to prioritise whole-food sources of sweetness: fruits, small amounts of honey, jaggery, or minimally processed sweeteners but only as an occasional indulgence, not as a daily habit. Second, always look at the bigger picture of your diet: overall sugar load, total calories, physical activity, and metabolic health all matter more than fixating on one “good” sugar versus “bad” sugar. Lastly, if you have diabetes, prediabetes or other metabolic concerns, speak to your healthcare provider before assuming that one sugar substitute is safe.