Sweet Talk: Understanding Sugars, Carbs + Fueling Your Body the Right Way 🍌
Let’s talk sugar— the kind hiding in your pantry and fueling your every move.
If you’ve ever found yourself staring at a nutrition label wondering what the difference is between “added sugar” and “natural sugar” — or even how carbs fit into all of it — you’re not alone. But don’t worry, we’re about to make this sweet science make total sense.
Carbs: Your Body’s Favorite Fuel
First off: carbohydrates = energy. Period.
Your brain, your muscles, even your organs run on glucose, which is the form carbs turn into once digested. Without carbs, you’d feel sluggish, cranky, and mentally foggy. (Ever tried working out on an empty stomach? Yikes.)
Carbs come in three forms:
Sugars (quick-burning fuel)
Starches (slow-release energy)
Fiber (keeps digestion moving and you feeling full)
But not all carbs are created equal — that’s where natural vs. added sugars come in.
Natural Sugar vs. Added Sugar: What’s the Deal?
Think of natural sugars as the good kind of sweet — the kind that comes packaged in whole foods, alongside nutrients, fiber, and love from Mother Nature.
Natural sugars = found in fruit (fructose), milk (lactose), and veggies.
Added sugars = tossed into foods during processing (we’re looking at you, soda and frosted cereal).
The difference?
Natural sugar comes with benefits: vitamins, minerals, antioxidants, and fiber that slow digestion and keep energy stable.
Added sugar? That’s just… sugar. Fast-burning, crash-inducing, and a sneaky saboteur of your energy and goals if overdone.
Let’s Talk Carbs (with Real-Life Examples):
Here’s a fun breakdown of common carbs and how they show up in your diet:
Simple Carbs (aka the sprinters — quick to digest, quick to crash)
1. Simple Carbohydrates
These are carbs made of one or two sugar molecules, so they’re digested quickly and can cause a spike in blood sugar. Think of them as energy with no backup dancers. Quick high, fast fall.
Unhealthy Simple Carbs:
These are often refined and processed, stripped of fiber and nutrients.
Examples:
Candy
Soda
Pastries
Table sugar
White bread
These cause quick energy spikes followed by crashes, and over time, may contribute to weight gain and blood sugar problems.
Healthy Simple Carbs:
Naturally occurring sugars that come with fiber, vitamins, and minerals.
Examples:
Fruits
Vegetables (like carrots, beets)
Milk and yogurt
These digest more slowly than processed sugars (unhealthy simple carbs) due to their fiber and nutrient content.
Complex Carbs (aka the marathoners — long-lasting, slow-release)
2. Complex Carbohydrates
These have longer chains of sugar molecules and take longer to break down, giving more sustained energy.
Healthy Complex Carbs:
High in fiber, vitamins, and minerals, and great for blood sugar control.
Examples:
Whole grains (quinoa, brown rice, oats)
Legumes (beans, lentils)
Starchy vegetables (sweet potatoes, squash)
They help with digestion, fullness, and long-term energy.
Unhealthy Complex Carbs:
Though technically complex, processing strips away most of the fiber and nutrients.
Examples:
White bread
White pasta
White rice
Baked goods made with refined flour
These behave more like simple carbs in the body and can spike blood sugar just like sugary foods.
So… Should You Avoid Sugar Completely?
Nope! Your body needs sugar — just the right kind.
Enjoy fruit. Sip your smoothie. Eat the oats.
Just watch out for sneaky added sugars in sauces, dressings, yogurts, and “healthy” bars. The goal isn’t to fear carbs — it’s to fuel with intention.
Quick Tips to Carb Like a Pro:
Prioritize whole foods with natural sugars (fruits, veggies, dairy).
Read labels — look for “added sugar” and keep it low.
Pair carbs with protein and/or healthy fats to balance blood sugar 1-2 hours before a workout.
Info From a Pro:
your carb intake should be between 45-55% of your daily calories
this may be a shocker…recommended added sugar per day is 24g for women, and 36g for men
Your Body, Your Fuel. Make it Count.
Carbs are not the enemy. They’re your best friend when chosen wisely. So next time someone says they’re “cutting carbs,” kindly remind them that even broccoli is technically a carb (mic drop).
