The Sweet Scoop: Natural Sugars Vs. Refined Sugars

As a kid, I grew up being told “sugar is bad”. Eating sugary desserts were saved for special occasions - holidays, birthdays, etc. That notion that sugar is bad isn’t necessarily wrong. But there is a key difference in how “bad” something is for you based on the types of sugars included in a food product. Today, there’s a wide variety of sweeteners included in sweets and snacks in the grocery aisles. These sweeteners can commonly be divided into two categories - natural sugars and refined sugars.

What Are Natural Sugars?

Natural sugars are found in whole foods like fruits, vegetables, and honey. These sugars are packed with vitamins, minerals, and fiber that help your body process them more efficiently. The best part? Natural sugars provide a steady energy release, keeping those pesky sugar crashes at bay.

Types of Natural Sugars

Honey

Honey is nature’s golden nectar. It's not just a sweet treat but also a powerhouse of antioxidants and anti-inflammatory properties. The natural sugars in honey are a blend of fructose and glucose, which provide a quick yet steady energy boost.

Maple Syrup

Maple syrup, tapped straight from the maple tree, is another natural sugar star. It contains a variety of antioxidants and minerals like manganese and zinc. Plus, its unique flavor can add another element of taste to your favorite recipes.

Dates

Dates are nature’s candy. They are rich in fiber, vitamins, and minerals. Using dates as a sweetener not only adds sweetness but also a nutritional punch to your snacks. Dates have become a more commonly used sweetener since it can be used in its natural form as a fruit, condensed into date sugar, or liquified into a syrup. 

Coconut Sugar

Coconut sugar is derived from the sap of the coconut palm. It’s less processed than regular table sugar and retains some of the nutrients found in the coconut palm, including iron, zinc, calcium, and potassium. Coconut sugar is most often found as a sugar substitute in many baking recipes and sauces. 

Fruit

Fruits are whole foods and truly the OG of sweeteners. For some reason, fruit is frequently overlooked as a sweetener. Especially when in season, fruits can provide a jolt of sweetness to any treat. Fruits can also be used in addition to other sugars without increasing the added sugar content as they offer naturally occurring sugars. 

Why Natural Sugars Are Better

Nutritional Benefits

Natural sugars come from whole food sources that include beneficial nutrients and fiber, unlike refined sugars, which are stripped of any nutritional value during processing. This means you get more than just empty calories – you get essential vitamins and minerals that support overall health.

Lower Glycemic Impact

Natural sugars generally have a lower glycemic index compared to refined sugars. This means they don’t spike your blood sugar levels as dramatically, providing a more stable energy source and helping to avoid those dreaded sugar crashes.

Better for Digestion

The fiber in whole fruits and other sources of natural sugar slows down the absorption of sugar into your bloodstream, promoting better digestion and sustained energy levels.

Refined Sugars: The Not-So-Sweet Truth

Refined sugars, like white sugar and high fructose corn syrup, undergo extensive processing. This removes all the beneficial nutrients, leaving behind empty calories. Consuming these sugars can lead to rapid spikes in blood sugar, followed by equally rapid crashes, leaving you feeling drained and craving more sugar.

Making the Switch

Choosing natural sugars over refined sugars is a simple yet impactful way to improve your diet and overall health. At Minky Muffins, we use only natural sweeteners like honey, dates, and blueberries in our blueberry mini muffins, ensuring you get a delicious treat that's also good for you.

Next time you reach for a snack, consider looking for something that contains natural sugars versus refined sugars. They not only satisfy your sweet tooth but also support your health and well-being. At Minky Muffins, we're committed to using wholesome ingredients that you can trust. Here’s to making smarter, sweeter snack choices!