Nutrition – Sugar, fructose, sweeteners: what's the best choice?

In short: No sugar is truly “healthy” – less is best. Added fructose in large amounts is the main concern, for example in syrups and soft drinks. Fruit in normal amounts is not a problem.

What sugar does in the body

Table sugar, raw sugar or date sugar enter the blood quickly. They give a short energy boost followed by a drop in blood sugar that we feel as a low. Barley malt, brown rice syrup and coconut blossom sugar raise blood sugar somewhat more slowly. The extra nutrients in alternatives to white sugar are so small that they're no reason to eat more.

Fructose

White table sugar is half glucose and half fructose. Glucose is the basic building block of all carbohydrates and easy for the body to use. Fructose, on the other hand, is processed almost entirely in the liver.

In large amounts, added fructose strains the liver. It can contribute to unfavourable blood lipids, higher uric acid and fatty liver – many people have a fatty liver without knowing it. Fructose is also less filling.

This doesn't mean fruit: besides fructose, fruit contains fibre, water and nutrients and is not a problem in normal amounts. It's worth being sparing with agave syrup (very high in fructose), soft drinks and processed foods sweetened with glucose-fructose syrup.

Artificial sweeteners

Sweeteners provide hardly any calories, but they don't fill you up either. There are indications that some sweeteners affect the gut flora. “Light” and “diet” products are therefore not a good alternative.

So which sugar is best?

Simply less sugar. The good news: your taste buds get used to it over time and crave it less and less.

• Make desserts yourself and use half the sugar in the recipe – it's usually still sweet enough.
• Make main meals interesting with herbs and spices. After a boring meal we often crave something sweet.
• Pay attention to how you feel: strong sugar cravings rarely come without a reason.

If you do use sugar, regular table sugar, maple syrup or honey are fine – in moderation, in good quality and without guilt.

Want to adjust your diet in a targeted way? More here: Nutritional advice.

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