Good Sugar vs. Bad Sugar: What You Really Need to Know
Over the years, I’ve been asked countless times how to cut sugar from the diet. I’ve also seen far too many people eliminate nourishing, healing foods in the name of trendy and often misleading health advice. I’ve been on that journey myself. Sugar is one of the most talked-about ingredients in our diets today, and for good reason. Now, it’s time to set the record straight.
In today’s health-conscious world, sugar is often portrayed as the villain behind weight gain, inflammation, and chronic illness. But not all sugar is bad. In fact, some types of sugar are essential for healing. Understanding the difference between "good" sugar and "bad" sugar is essential for our healing process.
What Is Sugar, Really?
At its core, sugar is a carbohydrate that our body converts into glucose for energy. It’s naturally found in many whole foods like fruits, vegetables, and dairy, but it’s also added to countless processed foods to enhance flavor and extend shelf life.
Types of Sugar:
Natural sugars: Found in whole fruits (fructose), raw honey, pure maple syrup, vegetables, and dairy (lactose).
Added and processed sugars: Sugars and syrups added during processing or preparation (like high-fructose corn syrup, cane sugar, and agave nectar). Processed sugar is any sugar that has been chemically altered or refined.
Why the Bad Rap?
According to Anthony William, the Medical Medium, sugar gets a bad rap because of misdirection in modern nutritional advice. The medical and nutrition industries lump all sugars together treating fruit sugars the same as processed white sugar or corn syrup. This misleading guidance has caused so many people to miss out on receiving helpful benefits from some of the most healing foods on the planet.
During the height of my struggle with Lyme disease, my health practitioners advised me to eliminate all forms of sugar from my diet. I fully committed to paleo, then keto, and then Low FODMAP diets. I did not get any better. As a result, my adrenal function completely collapsed. It wasn’t until I reintroduced healing foods—like wild blueberries, mangoes, apples, pears, watermelon, and potatoes—that I began to notice immediate improvements in my health.
Good Sugar: Natural and Nutrient-Rich
Not all sugars are harmful, especially those that come packaged with essential healing properties and nutrients.
Sources of "Good" Sugar:
Organic Fruits: Contain fiber, key nutrients, antioxidants, and water that are essential for cellular hydration and functionality. Fruits provide the best source of glucose to the brain and body.
Organic Vegetables: Naturally low in sugar, but can offer a sweet flavor, especially root vegetables like carrots or beets.
Potatoes: Russet, Yukon, red, and sweet potatoes are high-quality amino acids, lysine, potassium, B vitamins, Vitamin C, and trace minerals that are critical for healing and immune strength.
Raw Honey: Helps boost the immune system by supporting the body in fighting off pathogens and providing easily accessible glucose for energy and healing.
Dates – High in minerals, glucose, and fiber, and considered liver-healing.
Maple syrup (in moderation) – Maple syrup is a better alternative to refined sugar, but it is not a healing food like raw honey or dates. It can be acceptable in moderation for people who are not severely ill or on a strict healing protocol.
Why They're Better:
These natural sugars are metabolized more slowly, reducing blood sugar spikes and providing a steadier source of energy. Plus, the accompanying fiber and nutrients offer major health benefits.
Bad Sugar: Added and Refined
The real problem lies with added and refined sugars—the ones dumped into sodas, candy, baked goods, and even “healthy” cereals and sauces. Be on the look out for:
White sugar
High-fructose corn syrup
Artificial sweeteners
Processed snacks, candy, and baked goods
Dairy products: Contain lactose, which can be a trouble maker for those who are struggling with chronic illness because according to Anthony William, it feeds pathogens.
Why They're Harmful:
These contribute to inflammation, feed harmful pathogens, offer no nutritional value, create blood sugar spikes, and drain the body’s reserves of minerals and trace elements. They also disrupt blood sugar levels, unlike the balanced effects of fruit sugars which are paired with fiber and antioxidants. This increases the risk for obesity, type 2 diabetes and non-alcoholic fatty liver disease, especially with foods combined with high levels of fat (cakes, cookies, ice cream, potato chips, etc.)
How to Spot Bad Sugar
Even if you're trying to limit the bad sources, added sugar can hide under sneaky names like:
Sucrose
High-fructose corn syrup
Glucose
Maltose
Dextrose
Cane juice
Tip: Read nutrition labels and look for “added sugars.” The World Health Organization recommends keeping added sugars to less than 10% of total daily calories.
Craving Sugar? Give Your Body What It Deserves.
While it’s wise to stay away from refined sugars and processed junk, start to incorporate some of these healing foods. According to the Medical Medium, your body thrives on natural sugar when it comes from healing, whole-food sources.
So go ahead—grab that banana, blend that smoothie, and snack on those dates. Your body might just thank you for it.
Your sweet tooth doesn’t have to sabotage your health—just make smarter choices.
