When I was growing up, my grandmother always had a jar of honey on the table.
She used it in her tea, drizzled it on her toast, and even added it to her homemade salad dressings.
She always said, “Honey is nature’s sugar.”
As I got older, I started to realize that not all sugars are created equal.
There was honey, there was white sugar in cakes, and there were syrups in drinks. I began to wonder — where does sugar come from, and how does it end up in so many forms on our plates?
If you’ve ever asked yourself similar questions, you’re not alone.
To really understand how sugar affects us, we need to explore where it comes from, how it’s made, and the different forms it takes.
Let’s dive in and uncover the story of sugar, from plant to plate!
What Is Sugar?
Sugar is a type of carbohydrate that gives our bodies energy.
It can come from many different sources, and not all sugars are the same.
There are two main types of sugar: natural sugars and added sugars.
Natural sugars are found in foods like fruits and dairy. They come with nutrients like vitamins and minerals, which are good for us.
Added sugars, on the other hand, are put into foods during processing — like the sugar in cookies, sodas, or even ketchup. Added sugars make food taste sweeter, but they don’t come with the same health benefits as natural sugars.
Our brains love sugar because it gives us a quick burst of energy.
Back when food was harder to find, that quick energy boost was really important for survival.
Today, things are different — we have more than enough food, but our bodies still crave that energy kick.
How Plants Store and Use Energy
Sugar mainly comes from plants like sugarcane and sugar beet.
Sugarcane is a tall, bamboo-like grass, while sugar beet is a root vegetable that grows underground.
These plants store energy in the form of starch, which can be processed into sugar.
But it’s not just sugarcane and sugar beet — many plants store energy as starch.
Foods like potatoes, rice, or bread contain starch, and when we eat them, our bodies break the starch down into sugar. That’s why eating a piece of bread can raise your blood sugar levels.
Starch is a type of carbohydrate that plants use to store energy.
When we eat starchy foods, our bodies break down the starch into sugar that we can use for energy.
Not all carbohydrates turn into sugar, though.
Fiber is also a type of carbohydrate, but our bodies can’t digest it. This means fiber doesn’t raise our blood sugar levels. In fact, fiber is very important because it helps keep our digestion healthy and our blood sugar steady.
How Sugar Is Made
Once sugarcane or sugar beet is harvested, it goes through a process to turn it into the sugar we use at home.
First, the plants are crushed to release their juice. Then, this juice is cleaned, boiled, and spun to form crystals. These crystals are what we know as granulated sugar.
Another type of sugar you’ve probably heard of is high-fructose corn syrup, or HFCS. This sugar comes from corn.
Corn starch is processed to turn it into a sweet syrup that’s often used in sodas, candies, and many processed foods. HFCS is popular because it’s cheap and very sweet, making it a favorite for food companies.
Types of Sugars
There are different types of sugars, and they don’t all work the same way in our bodies.
Simple sugars are also called monosaccharides.
There are three main types: glucose, fructose, and galactose.
Glucose is the main sugar our bodies use for energy. It’s found in many foods and is absorbed quickly, giving us a fast energy boost.
Fructose is found in fruits, and galactose is found in milk. These simple sugars are like building blocks — they can combine to form more complex sugars.
When simple sugars join together, they form double sugars, or disaccharides. For example, table sugar (sucrose) is made of glucose and fructose. The sugar in milk (lactose) is made of glucose and galactose.
Maltose, found in some grains, is made of two glucose molecules.
Complex carbohydrates are made up of long chains of sugar molecules.
Foods like bread, pasta, and rice contain complex carbohydrates. When we eat these foods, our bodies break them down into simple sugars that we can use for energy.
This is why even foods that aren’t sweet can still raise your blood sugar.
Sugar in Different Forms
Not all sugars are the same.
Table sugar, honey, and agave are all sweet, but they have different flavors and effects on your body.
Table sugar is highly processed and is made of sucrose, which breaks down into glucose and fructose.
Honey and agave come straight from natural sources. Honey contains vitamins, antioxidants, and a mix of glucose and fructose.
Agave is sweeter than table sugar and contains more fructose, which means it has a different impact on your liver.
Natural sugars like honey and maple syrup come from nature, while artificial sweeteners like aspartame and sucralose are made in a lab. Artificial sweeteners are much sweeter than sugar but don’t provide calories.
Some people use them to cut calories, but it’s important to use them in moderation since they can have other effects on health.
The Effect of Different Sugars on Your Body
When we eat sugar, it enters our bloodstream and gives us energy. But not all sugars act the same way.
Glucose is used by every cell in the body for energy. It raises blood sugar levels quickly, which gives you a burst of energy. This can be helpful when you need a quick boost, but too much can lead to energy crashes.
Fructose is processed mainly by your liver. When you eat too much fructose, your liver can get overloaded, which can lead to problems like fatty liver disease. This is why it’s important to be careful with foods high in fructose, like high-fructose corn syrup.
The glycemic index (GI) is a way to measure how quickly a food raises your blood sugar. Foods with a high GI cause a quick spike, while foods with a low GI release sugar more slowly. Understanding the GI of foods can help you make better choices and keep your blood sugar levels stable.
How to Recognize Sugars on Food Labels
Sugar goes by many names, which can make it hard to spot on food labels.
Look for words like maltose, dextrose, high-fructose corn syrup, and anything ending in “-ose”. Knowing these names can help you spot added sugars.
Sugar is often hiding in foods you wouldn’t expect.
Bread, salad dressings, pasta sauces, and even “healthy” snacks can have added sugar.
Learning to spot hidden sugars can help you make better choices and cut back on how much sugar you’re eating.
The Role of Sugar in Our Culture
Sugar isn’t just about taste — it’s also tied to our feelings and traditions.
Think about birthday cakes, holiday treats, or a comforting cup of hot cocoa on a cold day.
Sugar plays a role in some of our happiest memories, which is part of why it’s so hard to give up.
But while sugar can be part of special moments, eating too much can be harmful.
Understanding the balance is key.
You don’t have to give up all your favorite treats, but being mindful of how much sugar you’re consuming every day is important for your health.
The Hidden Dangers of Too Much Sugar
Eating too much sugar can lead to several health issues.
It can cause weight gain, increase the risk of type 2 diabetes, and lead to heart problems.
When we eat too much sugar, especially added sugars, it can also lead to inflammation in the body, making us feel tired and sluggish.
High sugar consumption has also been linked to mental health problems, like anxiety and depression.
When our blood sugar levels swing up and down, it can affect our mood and energy levels, making it hard to stay focused or feel good.
Finding Balance
The good news is that you don’t have to cut out sugar entirely. The key is to find a balance.
Choose natural sources of sugar, like fruits, instead of foods with added sugars. Try to include more fiber-rich foods, which help slow down how sugar is absorbed into your body, keeping your blood sugar levels steady.
You can also try swapping out sugary drinks for water or herbal tea.
Small changes like these can make a big difference in how you feel and help you take control of your health.
Wrap-Up
Sugar comes in many forms, and it’s important to understand what we’re really eating.
By knowing where sugar comes from, how it’s processed, and the different ways it affects our body, we can start making better choices about what we eat.
It’s not about cutting sugar out completely, but about understanding it better and using that knowledge to improve our health.
Stay tuned for more in the Guides series, where we continue to explore how our food choices impact our health and how we can take control of our blood sugar levels.
We all love a little sweetness in our lives — it’s just about finding the right balance so we can enjoy it without harming our health.
