Refined sugar comes from plants like cane or beets but goes through a processing method. This method turns it into the granulated form we are familiar with. It’s used to sweeten many foods and drinks. Yet, it’s also linked to health issues such as obesity, type 2 diabetes, and heart disease1.
Granulated sugar, or table sugar, is the type you probably use most, especially in cooking and baking. Then, there’s powdered sugar, which is just finely ground granulated sugar. We often sprinkle it on top of sweet treats. High-fructose corn syrup is a liquid sweetener found in many processed foods and drinks2.
Key Takeaways:
- Refined sugar is made from plants like cane or beets but gets processed.
- Using too much refined sugar can lead to health problems like obesity and heart disease.
- It comes in different forms, like granulated sugar, powdered sugar, and high-fructose corn syrup.
Refined Sugar vs. Natural Sugar
Two main types of sugar exist in our diets: refined sugar and natural sugar. Knowing the difference helps us make better eating choices. Refined sugar is added to many foods and drinks after processing. On the other hand, natural sugar comes from items like fruits, vegetables, and dairy. Let’s see why a diet without refined sugar can be a good choice.
Refined sugar goes through a process that purifies it. It comes from sugar cane or sugar beets. You’ll find refined sugars like granulated and powdered sugar in many processed foods. It’s also in high-fructose corn syrup, which is popular in sweet snacks and sodas.
Fruits, veggies, and dairy contain natural sugar. For example, fruits have fructose, and dairy has lactose. Natural sugar also brings fiber and lots of nutrients, making it better for us than refined sugar.
Avoiding refined sugar might help with losing weight and feeling better. This diet focuses on eating foods with natural sugars, not those with added sugars. This can lower the calories you eat, leading to weight loss. A diet rich in natural sugars offers more steady energy and helps keep blood sugar in check.
Less refined sugar usually means eating more fruits and veggies. These foods are full of important nutrients. They are a key part of staying healthy. Experts suggest eating up to nine servings of these nature-made sweets every day.
Some people choose artificial sweeteners to sweeten their foods without sugar. These sweeteners have no calories and don’t cause tooth decay. But it’s wise to use them sparingly until we know more about their effects.
Studies show too much sugar can harm your health in many ways1. It might lead to obesity, heart problems, diabetes, and even some cancers. Eating a lot of sugar can also raise the chances of getting certain types of cancer.
In summary, giving up refined sugar can do a lot for your health. It can help you lose weight, manage blood sugar, and feel better overall. Choosing natural sweeteners from fruits, veggies, and dairy is a smart step. It not only cuts out unhealthy foods but also adds important nutrients to your diet.
Health Risks of Refined Sugar
Excessive refined sugar is not good for health. Many studies connect it to obesity, heart disease, and type 2 diabetes2. Sugary drinks with high-fructose corn syrup (HFCS 55) add to your belly fat and obesity2. Foods high in added sugar can increase heart disease risks too2. Refined sugar can also lead to type 2 diabetes, depression, dementia, liver diseases, and some cancers2.
Natural sugars in fruits and dairy are different. They come with fiber, vitamins, and minerals that are good for you2. But if you blend or juice fruits, you lose the fiber. This makes the sugar more concentrated and less healthy2.
There are many hidden sugars in our food. It’s important to check labels. Added sugars can be named differently like high-fructose corn syrup, cane sugar, and more2. You can find sugar in drinks, breakfast items, sweets, canned goods, and more2.
To lower your sugar intake, choose whole foods over processed ones. This way, you avoid hidden sugars and get more nutrients2. By doing so, you reduce the risk of health problems from too much sugar and support your body better.
| Statistic | Reference |
|---|---|
| Obesity, heart disease, and type 2 diabetes have been consistently linked to refined sugar intake. | 2 |
| HFCS 55, a common type of high-fructose corn syrup, contains 55% fructose and 42% glucose. | 2 |
| Consuming large amounts of refined sugar, especially through sugary beverages, has been linked to obesity and excess belly fat. | 2 |
| Diets high in added sugars are associated with an increased risk of heart disease. | 2 |
| Refined sugars are linked to a higher risk of type 2 diabetes, depression, dementia, liver disease, and certain types of cancer. | 2 |
| Natural sugars found in fruits and dairy come with fiber, vitamins, minerals, and other beneficial compounds. | 2 |
| Blending or juicing fruits removes fiber and beneficial plant compounds. | 2 |
| Foods with added sugars may go by various names such as high-fructose corn syrup, cane sugar, rice syrup, molasses, and ingredients ending in -ose. | 2 |
| Refined sugars are often found in beverages, breakfast foods, sweets, canned goods, bread toppings, diet foods, sauces, and ready-made meals. | 2 |
| Eating fewer processed foods and choosing whole, minimally processed alternatives can help reduce refined sugar intake. | 2 |
Types of Refined Sugar
Refined sugar comes in various forms for cooking and baking. Each type serves unique roles in recipes. Here, we’ll look into the differences between various refined sugars:
Sucrose
Sucrose is the common refined sugar type, mixing glucose and fructose. Mainly seen in granulated and powdered sugar, it’s a key player in baking and drinks. Yet, we should watch our sucrose intake. Too much can lead to health problems like obesity and diseases1.
High-Fructose Corn Syrup
High-fructose corn syrup (HFCS) is found in many processed foods and drinks. With 55% fructose and 42% glucose, it mirrors sucrose’s composition. High HFCS consumption, especially in sugary drinks, is tied to obesity, diabetes, and heart issues2. Be cautious of HFCS in your diet.
Granulated Sugar
Granulated sugar is easily recognized. It’s made by refining sucrose from sugar cane or beets. This type works well in baking, sauces, and drinks. But, remember to enjoy it in moderation2.
Powdered Sugar
Closer to a fine powder, powdered sugar is often used in frosting and glazes. A little cornstarch keeps it from clumping. Like all sugars, use it in small amounts to stay healthy1.
| Type of Refined Sugar | Description | Common Uses |
|---|---|---|
| Sucrose | A combination of glucose and fructose | Baking, sweetening beverages |
| High-Fructose Corn Syrup | Contains 55% fructose and 42% glucose | Processed foods, sugary beverages |
| Granulated Sugar | Purified and crystallized sucrose | Baked goods, sauces, beverages |
| Powdered Sugar | Finely ground granulated sugar with cornstarch | Frosting, glazes, dusting desserts |
Enjoy refined sugars in moderation. Remember to track your overall sugar intake. Natural sugars in fruits and vegetables are healthier choices. By being aware of what and how much sugar you eat, you support a balanced diet and health.
What is Natural Sugar?
Natural sugar is sugar found naturally in foods like fruits, veggies, and dairy. It includes types like fructose in fruits and lactose in dairy. These sugars are good for us because they come with fiber, vitamins, and minerals.
When discussing natural sugar, we talk about what’s found in fruits, veggies, and dairy. For example, fruits have fructose and dairy has lactose. Choosing these over refined sugar means we get extra benefits that are good for our health.
Unlike processed sugar, natural sugar isn’t altered. It’s found as it is in nature, with all its benefits. That’s why getting sugar from fruits and dairy also means taking in fiber, vitamins, and minerals.
Eating sugary fruits is a way to enjoy sweet tastes while getting fiber, antioxidants, and vitamins. Dairy products give us lactose alongside calcium, protein, and vitamin D.
Adding natural sugars to our diet is vital for balance. Fruits and dairy provide more than just sugar. They help us get the vitamins, minerals, and fiber our bodies need.
A healthy diet should include natural sugars from fruits and dairy for both taste and nutrition.
When sweetening food, it’s better to use natural sugars from fruits and dairy. These add more than flavor by giving us fiber, vitamins, and minerals.
Fruits and dairy offer a lot more than just sugar. They have many nutrients needed for good health. Including them in our diet is wise.
It’s crucial to remember not all sugars are the same. While natural ones have benefits, we should limit refined sugars. A balanced diet including natural sugars can fuel us without the drawbacks.
Benefits of Including Natural Sugar:
- Provides essential nutrients
- Offers a natural source of sweetness
- Accompanied by fiber, vitamins, and minerals
- Supports overall health and well-being
- Contributes to a balanced diet
Choosing natural sugars like those in fruits and dairy is good for our health. They give sweetness plus nutritional value, making them a better choice than refined sugar.
Enjoy natural sugar in moderation as part of a balanced diet. It means benefiting from sugary fruits and dairy while nourishing our bodies rightly.
Note: Always consult with a healthcare professional or registered dietitian for personalized advice regarding your diet and sugar intake.
| Statistic | Data |
|---|---|
| Natural sugars in fruit as fructose and in dairy products as lactose3 | – |
Are Artificial Sweeteners a Better Choice?
Artificial sweeteners like saccharin, aspartame, sucralose, and stevia are well-liked instead of sugar. They give food and drinks sweetness without extra calories. They also avoid the health problems with too much sugar4.
Aspartame, found in many diet drinks and sugar-free foods, might be linked to cancer, says the World Health Organization. They call it “possibly carcinogenic.” On the other hand, the U.S. Food and Drug Administration (FDA) believes it’s safe in regular amounts4.
These artificial sweeteners are much sweeter than sugar, from 200 to 600 times more. So, you need a lot less to get the same sweet taste4.
Sucralose, in Splenda, is said to help control blood sugar. But, it can lead to bloating and stomach issues because our bodies find it hard to digest4.
Stevia comes from the stevia plant and is up to 350 times sweeter than sugar. Monk fruit, on the other hand, can be between 100 and 250 times sweeter. These are strong alternatives to sugar4.
Artificial sweeteners are good for those cutting back on sugar. But, using them moderately is key. There’s still debate about their safety and effects on our bodies. We need more research to fully understand their impacts4.
Does Your Metabolism Matter?
Our body processes sugars like glucose and fructose differently. Glucose provides quick energy and goes straight into our bloodstream. But the liver handles fructose, which can lead to more fat being stored and health issues if we have too much.5
It’s important to know how our metabolism handles different sugars. We get quick energy from glucose, but too much fructose can be bad for us. So, it’s key to watch how much sugar we eat and focus on a diet filled with nutritious foods.
Metabolism can change with age, gender, and body size. Caffeine might help burn calories faster, at least temporarily. As we get older, we naturally lose muscle. But regular exercise can help fight this muscle loss.5 Women often have less muscle than men, which means they might burn fewer calories.5
Adding exercise to your day can boost calorie burning. Just 25 or 30 minutes of walking a day, five days weekly, can make a difference.5
Some health issues and how we live also affect our metabolism. Type 2 diabetes can sometimes be turned around by shedding pounds with exercise or surgery. Being overweight impacts metabolism, even after losing the weight. So, staying in shape is vital for your metabolic health.5 Not getting enough sleep can mess with how our body uses insulin and store fats. Hypothyroidism, often in women, can slow down sugar metabolism.5
In summary, knowing how our body manages different sugars is crucial for smart eating choices. Age, gender, body size, exercise, muscle mass, and health issues all affect sugar metabolism. Eating well, exercising, and getting enough sleep help keep our metabolism healthy. This leads to better overall health and well-being.
Why is Too Much Sugar Bad for You?
Too much sugar, especially the refined kind, is not good for your health. It can lead to extra pounds, obesity, and a higher chance of getting serious conditions. These include type 2 diabetes and heart disease.
Refined sugar is fast to digest. It can make blood sugar levels spike, leading to low energy and sugar cravings. This up and down can mess up how your body burns energy and can make you gain weight6.
Foods with lots of added sugar are not very nutritious. They offer little in the way of essential vitamins and minerals. Eating too much of these can push healthier foods out of your diet2.
Diets with lots of sugar have been tied to heart problems. Too much sugar can lead to obesity, inflammation, high triglycerides, and more. These are all risk factors for heart issues6.
Worldwide, obesity is becoming more common. Sugary drinks play a big role in this. Drinking just one a day can take you right up to your daily sugar limit6.
Sugar is not just bad for your weight and heart. It can also put you at higher risk for a stroke6. Junk foods and sugar can also lead to more cases of acne6.
Too much sugar can also mess with your mind. It’s been connected to thinking and memory problems, and it might even lead to anxiety and depression6.
Diets packed with sugar can mean a bigger chance of getting diabetes. Being overweight is the biggest risk for this condition. And those who drink lots of sugary drinks are more likely to suffer from diabetes6.
In short, overdoing sugar, the refined kind especially, can cause a lot of trouble. It can make you gain weight, have trouble with blood sugar, and raise your risk of diseases. Remember, choosing mainly whole, healthy foods is key6.
References:
- Statistical data from Link 1
- American Heart Association – Sugar Intake Guidelines
Is There a Connection to Cancer?
Sugar isn’t a direct cause of cancer, but too much of it could make you gain weight. This weight gain might increase your risk of getting certain cancers.
Studies show that people who eat a lot of sugary foods, especially those that make blood sugar spike fast, might have a higher chance of getting esophageal and pancreatic cancers7. Sugary diets can also lead to obesity, which is linked to several types of cancers. These include breast, prostate, uterine, and others7.
Yet, we still need more research to fully understand sugar’s role in causing cancer. While we have some clues, we can’t say for sure if sugar directly leads to getting cancer.
Sugar and Obesity-Related Cancers
If you’re overweight or obese, you’re more likely to get some cancers. Eating too much refined sugar, which is full of empty calories, can make you gain weight. This is especially true if you’re not burning off those calories.
Being obesity often means your body is not working right. This can cause inflammation and hormonal problems, which can help cancer cells grow. Sugary diets might also make it easier for tumors to spread. But, we need more studies to be sure about these connections.
Glycemic Index and Cancer Risk
The glycemic index shows how fast a food can raise your blood sugar. Foods that quickly spike blood sugar, like sugar-heavy meals, are tied to some cancers, like esophageal and pancreatic cancer7.
This rapid blood sugar rise can cause your body to make more insulin. High insulin levels might spur on cancer growth. Still, we’re not completely certain about the link between high glycemic foods, sugar, and cancer formation.
| Type of Cancer | References |
|---|---|
| Esophageal cancer | Nutr. Cancer. 1998;31:132–137 |
| Pancreatic cancer | J. Natl. Cancer Inst. 2002;94:1293–1300 Am. J. Clin. Nutr. 2007;86:1495–1501 Int. J. Cancer. 2012;130:159–169 |
Sugar and cancer might be related, but it’s crucial to eat a balanced diet. This should include a lot of fruits, veggies, whole grains, and healthy fats. Talking to a health expert can give you the best advice on how to eat for cancer prevention.
How to Reduce Refined Sugar Intake
Reducing how much refined sugar you eat is key for better health and feeling good. Even though it’s hard with sugar everywhere, knowing a few tips can help. By doing this, you can manage your sugar and improve your eating habits.
Read Food Labels and Identify Hidden Sugar Sources
Start by checking food labels closely. Many foods have hidden sugars you might miss. Look for names like sucrose and fructose. By doing this, you can cut back on your sugar intake. The info from8 points out that reading labels is vital.
Choose Natural Sweeteners and Sugar Alternatives
Try using natural sweeteners instead of refined sugars. Honey, maple syrup, and agave are great choices. But, remember to use them not too much.
You can also try artificial sweeteners, like stevia. This lets you have sweetness with fewer calories. The data from8 supports using these alternatives.
Gradually Reduce Sugar Intake
It’s better to cut down on sugar slowly. Begin with less sugar in your drinks or food. Soon, you won’t need as much sweetness in your life.
Eat more whole foods that aren’t processed. This means more fruits, veggies, and healthy grains. The numbers from98 say this helps reduce sugar overall.
Experiment with Flavor Enhancers
Try new spices in your cooking instead of sugar. Ginger, cinnamon, and nutmeg can make dishes tasty without the extra sugar. This approach is good for your health. The facts from8 show it’s a smart move.
Consult with a Healthcare Professional or Registered Dietitian
It’s wise to talk to a health expert before cutting out sugar. A dietitian can give advice specific to you. They can help design a meal plan that’s low in sugar but rich in nutrients.
By making these changes slowly and eating healthier, you can lower your sugar. Remember, it’s all about balance, and even small changes can make a big difference.
The Impact of Refined Sugar on Your Health
Refined sugar can greatly affect your health. Too much sugar leads to gaining weight and more body fat. This makes it easier to get type 2 diabetes and heart disease2.
It also causes inflammation and harms your gut2. Knowing this, it’s key to watch how much sugar you eat. Choose whole, healthy foods over sugary ones.
Sugar can make you gain weight, leading to health problems. It’s important to note that sugar adds no good nutrients to your diet2. You’ll find it in processed foods, often with a lot of salt and bad fats2.
Natural sugars in fruits and dairy have fiber and nutrients. They’re better for you because they’re absorbed slower. But, remember even natural sugars in smoothies can be too much without the fiber from whole fruits2.
Try to eat more whole foods and less sugar. This means cutting back on things like table sugar, agave syrup, and coconut sugar. By being careful about sugar, you lower health risks and feel better.
| Health Effects of Refined Sugar | Statistical Data |
|---|---|
| Weight Gain | Americans consume an average of 270 calories (or 17 teaspoons) of sugar per day, significantly higher than the recommended amounts.10 |
| Type 2 Diabetes | Regularly consuming sugar-sweetened beverages has been associated with a 25% greater risk of developing type 2 diabetes.10 |
| Heart Disease | Those who consumed 17-21% of calories from added sugar increased their risk of dying from heart disease by 38% compared to those who consumed less added sugar.10 |
Hidden Sources of Refined Sugar
Refined sugar is not just in desserts. It’s also in many other foods we eat every day. These include processed foods, condiments, and drinks. It’s key to know about these hidden sweets so you can choose wisely. By doing so, you lower your sugar intake and focus on fresh, natural eats. Here is a detailed guide to the most common places sugar hides:
1. Processed Foods
Items like granola bars, flavored yogurts, and salad dressings often have hidden sugars. Make it a habit to check food labels closely. This helps you spot the extra sugars. Try to pick healthier options or create your snacks. This way, you control the added sugar. But, enjoying these treats once in a while is fine.
2. Condiments
Condiments such as ketchup, BBQ sauce, and some salad dressings can be loaded with sugar. They might add more sugar to your meal than you think. Choosing sugar-free or homemade versions is a smart move. However, regular yellow mustard is a low-sugar option, with under 1 gram per tablesoon.
3. Beverages
Sodas, energy drinks, and sugary coffee drinks are also big sources of hidden sugar. They pack in a lot of extra calories and can lead to health problems. Try to pick drinks that are kinder to your body, like water or tea. Sparkling water with a hint of fruit juice is a good fizzy choice.
Knowing about these hidden sugars is the first step to eating healthier. Always check food labels and go for fresh, whole foods. Choosing drinks and snacks with less sugar is good for your health. Your body will feel the difference!
| Food/Drink | Sugar Content |
|---|---|
| Low-fat flavored yogurt (8-ounce serving) | 17 to 33 grams, equivalent to 2 scoops of chocolate ice cream11 |
| Fruit-flavored instant oatmeal packets | 10-15 grams of sugar; reduced sugar varieties have 5 or 6 grams per packet; plain instant oatmeal with added apple slices has less than 1 gram of sugar in a packet11 |
| Fruity kids’ cereals (per cup) | 10-20 grams or more of sugar11 |
| Energy drinks (8-ounce serving) | About 25 grams of sugar11 |
| Mandarin oranges in light syrup (1-cup serving) | About 39 grams of sugar; reduced to around 15.5 grams by draining the syrup11 |
| Lemon-flavored iced tea (leading brands per bottle) | About 32 grams of sugar11 |
| Raisins (1.5 ounces) | More than 25 grams of sugar11 |
| Ketchup (per tablespoon) | About 4 grams of sugar; opt for regular yellow mustard with less than 1 gram of sugar per tablespoon11 |
Keep an eye out for hidden sugar in your diet. Pick fresh, unprocessed foods to stay healthy. Lowering your sugar intake helps you feel better overall.
The Benefits of a Refined Sugar-Free Diet
Avoiding refined sugar helps in several ways. It can lead to losing weight by cutting out extra calories. Also, it stabilizes blood sugar levels. This makes you less likely to get type 2 diabetes.
It also pushes you to eat healthier. You’ll start picking foods full of nutrients. These habits are good for you in many ways.
“The average American consumes about 17 to 34 teaspoons of sugar daily, significantly higher than the American Heart Association’s recommended daily intake of 6 teaspoons for women and 9 teaspoons for men.”1
“The World Health Organization (WHO) dietary guidelines recommend that added sugars should make up no more than 10% of a person’s daily calories, with an additional health benefit recommendation of 5%.”1
By not eating refined sugar, you could lose weight. This is because sugar is high in calories but low in nutrients. So, it’s easy to eat too much and not feel full. Saying no to sugar means fewer calories and weight loss.12
Refined sugar can also make your energy and hunger levels jump up and down. When you reduce sugar, your energy lasts longer and you’re not as hungry. This stable blood sugar reduces diabetes risk and keeps you healthy.1
“Added sugars should make up less than 10% of your daily calories.”12
“Six teaspoons, or 100 calories, of added sugar is recommended for women.”12
“Nine teaspoons, or 150 calories, of added sugar is recommended for men.”12
Besides, staying away from refined sugar helps you pick healthier foods. You’ll go for things like fruits, veggies, and lean meat. These choices are full of vitamins and also help with weight loss and controlling blood sugar.13
Choosing a refined sugar-free life really pays off. You get to lose weight and take better care of your blood sugar. It’s not just about cutting out sugar. It’s about picking foods that are good for you.1
| Refined Sugar-Free Diet Benefits | Statistical Data Reference |
|---|---|
| Weight Loss | 1 |
| Improved Blood Sugar Control | 1 |
How to Identify and Reduce Refined Sugar Intake
Reducing refined sugar can lead to better health and feeling well. By knowing where sugar hides, you can start picking better foods. This way, you trim sugar little by little and eat healthier.
1. Read Food Labels
Reading food labels is key to spotting refined sugar.
Look out for names like high-fructose corn syrup, cane sugar, and anything ending in -ose. These show if there’s added sugar. Knowing these names helps you choose wisely. (Source:2)
2. Choose Whole, Unprocessed Foods
Going for whole foods helps cut down on sugar. They’re usually sugar-free. Making your meals at home gives you the power to add just a little sugar. You also get to try out new dishes that don’t need sugar at all. (Source:2)
3. Gradually Reduce Sugar Intake
Slow down on sugar bit by bit.
Start by using less sugar in your drinks over time. Your taste will change, needing less sweet. Stevia or monk fruit sweeteners are good swaps. Just don’t overdo it. (Source:2)
4. Focus on Fruits and Vegetables
Eat more fruits and veggies for a sweet fix. They have natural sugar, along with good stuff like fiber and nutrients. This helps your health and satisfies the craving for sweet. (Source:2)
5. Be Mindful of Hidden Sugars
Watch out for sugar in surprising places, like drinks and snacks. These hidden sugars can quickly add up. To avoid them, check labels and go for the low-sugar options. (Source:2)
With these tips, you can cut down on sugar. Stay in the know about sneaky sugars and ways to sweeten without sugar. Making small changes in your diet can significantly boost your health.
Conclusion
Refined sugar comes from sugarcane or sugar beet. Too much can hurt your health14. It’s smart to watch your sugar and eat whole foods over processed ones14. Natural sugars in plants and dairy are a better choice. But eating them too much is still not good14. If you cut back on sugar and pick healthier options, like a little of natural or artificial sweeteners, you’ll feel better14.
FAQ
What is refined sugar?
What are the effects of refined sugar?
What are the types of refined sugar?
What is the difference between refined sugar and natural sugar?
What are the health risks of consuming refined sugar?
What is natural sugar?
Are artificial sweeteners a better choice than refined sugar?
How does the body metabolize different types of sugar?
Why is too much sugar bad for you?
Is there a connection between sugar and cancer?
How can I reduce my refined sugar intake?
What are the impacts of refined sugar on health?
Where can hidden sources of refined sugar be found?
What are the benefits of a refined sugar-free diet?
How can I identify and reduce my refined sugar intake?
Source Links
- https://www.cancercenter.com/community/blog/2022/10/natural-vs-refined-sugars-what-is-the-difference
- https://www.healthline.com/nutrition/refined-sugar
- https://www.healthdesigns.net/natural-vs-refined-sugar-why-the-difference-matters/
- https://healthmatters.nyp.org/is-sugar-better-for-you-than-artificial-sweeteners/
- https://www.rush.edu/news/how-metabolism-really-works
- https://www.healthline.com/nutrition/too-much-sugar
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775518/
- https://www.bannerhealth.com/healthcareblog/advise-me/decrease-your-processed-sugar-intake-with-these-six-swaps
- https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar
- https://www.elo.health/articles/how-does-refined-sugar-impact-health/
- https://www.webmd.com/diet/ss/hidden-sugar-slideshow
- https://www.health.com/nutrition/health-benefits-quitting-sugar
- https://www.openaccessgovernment.org/physical-and-mental-health-benefits-of-a-sugar-free-diet/146723/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9519493/