Sugar is not inherently bad, and its value depends on the fiber and nutrient density of the food containing it. Furthermore, we often consume more total sugars via foods perceived as healthy (fruits, oats) than via so-called 'pleasure' products consumed in moderation.

noli's read

The creator correctly notes that sugar is not an enemy in itself and that the value of a food depends primarily on its overall richness in nutrients and fiber. On a purely chemical level, it is accurate that all simple sugars end up being broken down into identical molecules, as confirmed by reports from the World Health Organization (WHO) on carbohydrate nomenclature. However, scientific research shows that the metabolic fate of these molecules depends heavily on their context. A systematic review by the WHO highlights that 'free' sugars (such as those in soda or jam) cause rapid energy fluctuations because they lack structure. Conversely, the Spanish observational study ANIBES shows that the 'intrinsic' sugars in whole fruits or oats are integrated into a fiber matrix that slows their absorption and supports stable vitality. Comparing grams of raw sugar without integrating the protective effect of fiber and micronutrient intake is therefore scientifically incomplete for evaluating general well-being.

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. 4Stewart TM, Williamson DA, White MA 2002
5. 5Neumark-Sztainer D et al. 2007