If you have questions about sugar and the role it plays in a balanced lifestyle, you’re not alone. Nowadays, it feels like sugar is at the center of many dietary debates that stir up a lot of fear and misinformation. So in this blog, we’re taking an educational deep dive into sugar without a side of fear or shame. This way, you can feel empowered to make decisions that feel best for both your body and your tastebuds!  

Sugar 101 

Understanding more about the different types of sugar and how they’re broken down by your body is an essential first step in avoiding the sugar scaries.   

Sugar is a type of carbohydrate that occurs naturally in vegetables, fruits, grains, and dairy products. When you consume these nutrient-dense foods, your body breaks down the naturally occurring sugars alongside other components like fiber, vitamins, minerals, antioxidants, fat, and sometimes protein. Fiber, fats, and protein are more complex than carbohydrates, so they take longer for your body to break down than carbohydrates alone. This means that these sources of naturally occurring sugar offer more staying-power (aka keep you fuller for longer) and promote more stable blood sugar levels.  

Sugar can also be extracted from natural sources and processed so that only the sugar remains. This refined sugar is added to products like soda, baked goods, and candy to improve their taste and, in some cases, extend their shelf life. These foods high in added sugars offer your body quick energy that’s easy to digest, but they likely won’t leave you feeling full or satiated for long. Many foods high in added sugar also aren’t great sources of fiber, fat, or protein, so they can lead to a quick rise and fall in blood sugar. But you can always add a protein, fiber, or fat containing food to help combat this!

When all is said and done, sugar is sugar whether it comes from a piece of fruit or a piece of candy. However, it’s important to be aware of the key nutritional differences between foods with naturally occurring sugars versus those containing added sugars. See if you can spot some of those differences in the table below!

“So I shouldn’t try to eliminate sugar from my diet?” 

As a Dietitian, I’m here to tell you that you get to decide what approach to eating feels best for you. I’m also here to tell you that cutting out entire food groups without medical necessity is not a sustainable, enjoyable, or healthy way to live long-term!  

Foods like fruits, veggies, whole grains, and dairy products all contain carbohydrates (sugar!!) alongside other health-promoting nutrients like essential vitamins, minerals, and antioxidants. Plus, many of these foods contribute to your overall fiber intake which is essential to building and maintaining a healthy gut.  

It is a good idea, though, to be mindful of your added sugar intake—especially if you’re living with diabetes, PCOS, or any other insulin resistant health condition. While it’s not helpful to demonize foods high in added sugar, it’s important to note that consuming high levels of added sugar on a regular basis can increase chronic inflammation and contribute to higher blood pressure and blood sugar levels. Over time, these factors can raise your risk for a variety of chronic health conditions.  

Why is there sugar in kombucha? 

One of the most asked questions about kombucha is, “why does it contain sugar?” While you may assume that the sugar in kombucha is merely a sweetening agent, it actually plays a crucial role in the fermentation process needed to produce the fizzy and probiotic-filled kombucha you know and love. 

Kombucha is made with sugar that feeds the living yeast and bacteria cultures used in fermenting the brewed tea. Without sugar, the bacteria and yeast would die and the tea would not be able to ferment.  In reality, kombucha isn't just fermented tea, it's also fermented sugar - and this combination is what gives kombucha its delicious full flavor, probiotics and organic acids. At Health-Ade, we ferment organic cane sugar along with organic green and black teas to make our kombucha. Finally, we add refreshing organic fruit juices and organic cane sugar to achieve the perfect balance of tangy and sweet.  

Tips for creating a more mindful + intentional relationship with sugar 

Now that you know the facts, here are several practical tips to help you build a more mindful and intentional relationship with sugar:

• Remember that you don’t have to cut out all enjoyable sweet treats from your life, but it is a good idea to have a general awareness of your added sugar intake and explore satisfying swaps to help you reduce it. 

• Make sure that you’re eating enough and aim to include a variety of protein, fat, fiber, and carbohydrate-containing foods in your diet. This can help you feel more at ease around sweet foods and lower the intensity of sugar cravings. 

• If the biggest sources of added sugar in your life are beverages like soda, try to incorporate more water and check out other alternatives like Health-Ade kombucha and our newest bubbly bestie, SunSip! 

• Try to stay away from headlines that contribute to sugar fear and misinformation. Instead, focus on finding a balance of food and drinks that feel good for your body and satisfy your tastebuds. 

Here's to soaking up all the sweet moments that summer has to offer!

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!