Ready to ditch the sugar addiction once and for all? What's all the hype about processed refined sugar vs natural sugar? The Ditch the Sugar Series kicks off with what refined sugar does to your body. We will look at the effects that refined sugar versus natural sugar consumption has on our bodies. Plus, get my recipe for a refined sugar free chocolate raspberry smoothie recipe. Let's discuss the difference between refined sugar versus natural sugar, and how to go refined sugar free?
🌿 ARTICLE SNAPSHOT
Article Highlights
💡 Quick Overview: Understand the practical difference between sugars naturally present in whole foods and sugars added during processing or preparation.
🎯 Main Topic: How added-sugar intake can affect nutrient balance, energy, appetite, weight management, and long-term health.
👥 Best For: Anyone who wants to reduce added sugar without unnecessarily avoiding nutritious fruits, vegetables, or unsweetened dairy foods.
✨ You'll Learn:
- How naturally occurring and added sugars are classified?
- Where added sugars commonly hide in packaged foods and drinks?
- How to identify added sugar on the Nutrition Facts label?
- How to prepare the included chocolate-raspberry smoothie?
🌱 Why It Matters: The body processes individual sugar molecules similarly, but their food sources matter. Whole fruit provides fiber, water, vitamins, and protective plant compounds, while many foods high in added sugar offer fewer nutrients. Honey, maple syrup, agave, and concentrated fruit juice also count as added sugars when used as sweeteners, even though they are less refined.
Jump to:
- Article Highlights
- 🧡 Ditch the Sugar Series Part 1: What Sugar Does to Your Body
- 🍡 Refined Sugar Vs Natural Sugar
- 🧁 Processed Refined Sugar Vs Natural Sugar
- 🍰 Refined Sugar Causes Weight Gain
- 🍭 Liver Damage and Refined Sugar
- ⁉️ Why Go Refined Sugar Free?
- Up Next In The Ditch The Sugar Series:
- 📖 Recipe Card
- Get The Eat Your Nutrition Recipe Book
- 🗣️ Let's Discuss Processed Refined Sugar Consumption Vs Natural Sugar!
- 📚 References
- 💬 Comments
🧡 Ditch the Sugar Series Part 1: What Sugar Does to Your Body
Refined sugar is one of the most harmful ingredients you can put in your body, but it's something many of us eat far too much of.
According to the latest stats from the Dietary Guidelines for Americans 2015-2020, the average American eats 71.4 grams of sugar every day, which is the equivalent of 17 teaspoons per day. (1)
Below I'll discuss five of the main reasons you should limit your consumption of these types of sugar.
🍡 Refined Sugar Vs Natural Sugar
One of the biggest reasons to avoid refined sugar is that it contains no vitamins, minerals, or antioxidants.
These nutrients are found in almost every healthy, natural food and are essential for your body's survival. They support all the internal processes in your body, protect against illness, and allow you to perform at your peak.
Eating too much-refined sugar often stops you from getting the vitamins, minerals, and antioxidants your body needs from your diet. This can lead to nutrient deficiencies.
These nutrient deficiencies can cause you to feel sluggish, affect how you perform, and lead to serious health problems.
🧁 Processed Refined Sugar Vs Natural Sugar
Sugar enters the bloodstream quickly and causes a rapid surge in energy levels, followed by a rapid crash.
While the initial sugar high may give you a few minutes of increased energy and focus, the impact of these constant fluctuations in energy caused by eating too many processed sugar foods is negative.
It makes it difficult to concentrate for long periods, causes you to become unproductive, and makes you feel lethargic.
🍰 Refined Sugar Causes Weight Gain
Unlike proteins and fats, which take longer to digest and have a satiating effect on the body, sugar passes through the digestive system quickly and doesn't satisfy your appetite.
As a result, you still crave additional after filling up on refined sugar and are likely to overeat.
Send This To My Inbox
Save this recipe or article for later. Enter your email to receive the link, plus weekly recipes and practical nutrition tips from Eat Your Nutrition®.
Refined sugar is also hidden in many foods, such as bread, sauces, and sodas. Because it doesn't satisfy your appetite in the same way that other foods, these hidden sugars add extra calories without you even noticing and cause you to gain weight.
🍭 Liver Damage and Refined Sugar
Many of the refined sugars in foods come in fructose. When you eat too much fructose, it overloads the liver and turns fructose into fat.
This then leads to fatty liver disease and many other liver problems, which have a negative impact on your energy levels, digestion, and overall health.
⁉️ Why Go Refined Sugar Free?
Numerous studies have shown that eating large amounts of refined sugar can cause excessive inflammation in the body.
Not only is this excessive inflammation painful, but it also damages your body's cells and vital organs, and can cause permanent health problems.
Inflammation in the body has also been linked with accelerated internal and external aging. Plus, it is also one of the biggest risk factors for chronic diseases, such as cancer, diabetes, and heart disease.
To cut that sugar craving, try this delicious smoothie below!
Up Next In The Ditch The Sugar Series:
- Alternatives for Refined Sugar- DITCH THE SUGAR SERIES PART 2
- How Quitting Sugar Benefits Your Health-DITCH THE SUGAR SERIES PART 3
- Fruits High in Sugar-DITCH THE SUGAR SERIES PART 4
- The Perfect Low Sugar Drinks that Cure that Sweet Tooth Craving-DITCH THE SUGAR SERIES PART 5
📖 Recipe Card
Chocolate Raspberry Bliss Smoothie (Low Sugar Smoothie)
Equipment
- 1 Blender
Ingredients
- 1 cup water, coconut
- 1 ½ cups raspberries (Fresh or frozen)
- 1 tablespoon raw cacao powder
- ¼ avocado (Peeled & pit removed
- ½ cup kale
- 1 scoop vanilla protein powder
Optional Ingredients:
- honey, raw (For additional sweetness)
- stevia (For additional sweetness)
- 1 cup Ice
Instructions
- Place all ingredients into a blender and blend until all ingredients are well combined and smooth.
- Serve immediately.
Video
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
©EatYourNutrition. Content & photos are copyright protected. I love when you share this recipe with others, but please make sure you give credit to this site. Copying, pasting, & posting entire recipes onto social media is prohibited.
Share on FacebookSend This To My Inbox
Save this recipe or article for later. Enter your email to receive the link, plus weekly recipes and practical nutrition tips from Eat Your Nutrition®.
LEAVE A RATING AND COMMENT
Please leave a rating and comment letting us know how you like this recipe.
Order EBook!
Get The Eat Your Nutrition Recipe Book
Transform your meals with ease and nourish your body with the Eat Your Nutrition™ Recipe Book!
🗣️ Let's Discuss Processed Refined Sugar Consumption Vs Natural Sugar!
I would love to hear if you have ever tried to lower your sugar consumption in your diet. Let me know what your experience has been ditching the sugar and learning about what sugar does to your body. Leave a review if you tried my low sugar chocolate raspberry smoothie recipe.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
📚 References
- DGA Cut Down On Added Sugar". Health.Gov, 2016, https://eatyournutrition.com/wp-content/uploads/2020/03/DGA_Cut-Down-On-Added-Sugars.pdf. Accessed 18 Mar 2020.
Comments
No Comments