From a physiological standpoint, all sugar molecules are identical and broken down by the body in the same way. The real difference between sugary foods lies solely in the presence of fiber and protective micronutrients that promote satiety and support our vitality.

noli's read

As a scientist, I find this perspective refreshing because it removes the guilt from our plates while remaining grounded in solid biochemical foundations. It is true that our body breaks down all sugars into identical simple glucose and fructose molecules, regardless of their origin. Furthermore, numerous studies support the idea that it is the fiber and micronutrients—the overall structure of the food—that make the real difference to our well-being. A large meta-analysis of controlled clinical trials published in *The BMJ* confirms that the physical impact depends primarily on the food source of the sugar rather than on the isolated sugar itself. However, claiming that honey and jam trigger the exact same physiological effect is a bit of an exaggeration. A systematic review of clinical trials indeed indicates that honey, thanks to its natural antioxidants, offers a milder glycemic response and better appetite management than refined table sugar. Similarly, the fats and fiber in granola slow down energy absorption compared to ultra-processed puffed cereals, thereby avoiding rapid crashes.

the sources

1. 1Malik VS, Hu FB 2019
2. 2Yang Q, Zhang Z, Gregg EW, et al. 2014
3. 3Westwater ML, Fletcher PC, Ziauddeen H 2016
4. 4Reynolds A et al. 2019
5. 5Jovanovski E et al. 2019