Sugar in the diet primarily comes from two sources: naturally occurring sugars found in fruits, vegetables, and dairy products, and added sugars that are included in foods and beverages during processing, preparation, or at the table.

The health impacts and benefits of consuming sugar can vary significantly depending on the source and amount.

Naturally Occurring Sugars

Found in whole foods like fruits and dairy, naturally occurring sugars come with essential nutrients, fibre, and water, which can benefit health. For example, the sugar in fruit is accompanied by fibre, which slows down the absorption of sugar, mitigating its impact on blood sugar levels. These foods also provide vitamins, minerals, and antioxidants, supporting overall health.

Added Sugars

Added sugars contribute additional calories without providing any nutritional benefits, leading to various negative health impacts when consumed in excess. High intake of added sugars is associated with increased risk of obesity, type 2 diabetes, heart disease, and dental cavities. Foods high in added sugars often displace more nutritious foods in the diet, leading to nutrient deficiencies.

Reducing consumption of sugary beverages, sweets, and processed foods high in added sugars is crucial for maintaining a healthy diet.