Processed Refined Sugar Free Versus Natural Sugar?



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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?

Refined Sugar Versus Natural Sugar

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 – 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.

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!


Processed Refined Sugar Free Versus Natural Sugar?
Chocolate raspberry bliss smoothie

Chocolate Raspberry Bliss Smoothie

Laura Villanueva
Recipe for a low sugar chocolate raspberry smoothie can be made quickly in the morning and has nourishing ingredients, like low sugar raspberries. 
Prep Time 1 minute
Cook Time 5 minutes
Total Time 5 minutes
Course Smoothies
Cuisine American
Servings 1 Serving


  • 1 /2 cup Raspberries (Fresh or frozen)
  • 1 cup Coconut Water
  • 1/2 cup Kale
  • 1 tablespoon Raw Cacao Powder
  • 1/4 Avocado (Peeled & pit removed)

Optional Ingredients:

  • 1 tablespoon Raw Honey (Or stevia for additional sweetness)
  • Handful of ice


  • Place all ingredients into a blender and blend until all ingredients are well combined and smooth.
  • Best served immediately. 




Note: Please see ‘Tips’ above for suitable substitutions, storage advice, and more!


Serving: 1 Serving
Keyword chocolate raspberry smoothie, chocolate smoothie, low sugar smoothie recipe
Did you make this recipe?Tag @Eat_Your_Nutrition on Instagram
What sugar does to the body?

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 @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva


  1. DGA Cut Down On Added Sugar”. Health.Gov, 2016, Accessed 18 Mar 2020.

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Hi, I'm Laura Ann

Healthy gut nutritionist, your nutrition bestie. I created a community where I discuss all things nutrition & health.

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