How much sugar is too much? What one dietician says about your diet

Not all sugars are the same and understanding the difference could make a significant impact on overall health, according to one registered dietitian.

In an interview with CTV Your Morning on Wednesday, Nishta Saxena said sugars broadly fall into two categories: those that occur naturally in whole foods, and those that are added during processing.

While both provide energy, their effects on the body, and their place in a healthy diet, are not the same.

What are ‘intact’ sugars?

Saxena describes intact sugars as those naturally found in foods such as fruits, vegetables, plain dairy products, grains, beans and legumes.

“They’re growing in the ground or on a tree, and they have naturally occurring sugars that will break down in our body.”

Saxena explained that, unlike processed sources, these sugars are consumed as part of a “food matrix,” meaning they come packaged with fibre, minerals, carbohydrates and other nutrients.

“Those sugars have really positive benefits … because you’re getting all of those other nutrients while you’re getting the energy,” she said.

Added sugars, by contrast, are introduced during food production and are often found in higher concentrations in foods such as desserts, condiments, frozen foods and beverages. (Photo by Taha Balta)

Added sugars come with fewer benefits

Added sugars, by contrast, are introduced during food production and are often found in higher concentrations in foods such as desserts, condiments, frozen foods and beverages.

“When you’re consuming added sugars … they’re concentrated like sucrose, corn syrup, et cetera, and often the food that they’re coming in, the vehicle that you’re getting them into your body, is not very nutrient dense and is higher in calorie and it may have some other negative effects,” Saxena said.

“So over time, consuming added sugars in those foods adds up to potential health issues.”