What is Refined Sugar
                     ROOT’D 
BY FREAKIN’HEALTHY
WHAT IS REFINED SUGAR?
 Sugar is naturally found in so many 
foods, including fruits, vegetables, and 
dairy. It is also found in certain grains, 
nuts, and seeds. Refined sugar is 
extracted from natural sources of 
sugar, then how does it become so 
harmful to us? When the sugar goes 
through refinement, it becomes more 
concentrated and in this process loses 
its nutrition. This very concentrated 
substance is extremely sweet, high in 
calories, and super-dense. But does it 
have any nutritional value - no. The 
most abundantly used form of refined 
sugar is table sugar and high fructose 
corn syrup (HFCS).  
TABLE SUGAR
This form of sugar is generally 
extracted from sugar cane or 
sugar beet plants. The process 
involves washing and slicing the 
sugar cane or beets and soaking 
them in hot water to extract their 
juices. This extremely sweet juice 
is then drained, filtered, and 
converted into syrup. This syrup 
is processed further into forming 
sugar crystals that are washed, 
dried, and packaged as the table 
sugar we find on the shelves of 
markets and grocery stores.  
HIGH FRUCTOSE CORN 
SYRUP
 As the name indicates, it is derived 
from corn. The corn is milled into 
making corn starch which is further 
processed into making corn syrup. 
Enzymes are then added to this syrup 
to make it taste even sweeter.   This 
syrup is used mostly in jams, jellies, 
and pickles since it also acts as a 
preservative. HFCS is found in bulk in 
the production of ice creams and soft 
drinks which spikes the sugar content 
of these food items.  
DOWNSIDES OF USING REFINED SUGAR
 Refined sugar is added to food to boost 
its flavor, it is generally added in 
commercial food since they are 
produced in bulk. It is sneaked even in 
foods that we cannot fathom might have 
even traces of sugar. Since it is heavily 
processed, it contains zero to no health 
benefits. But, there are several 
disadvantages of using refined sugar.   
Most food products containing HFCS 
cause our body to be resistive toward a 
particular hormone called leptin. This 
hormone signals our brain and body 
when to eat and when it is enough. This 
might partially be another reason that 
may define the link between obesity and 
refined sugar intake. 
REFINED SUGAR IS FOUND IN 
PROCESSED FOODS
Refined sugar is bad for your health in 
comparison to natural sugars. Generally, 
foods that are heavily processed are rich in 
refined sugar. It is added typically to 
enhance the taste of food and make them 
more appealing. And such foods are often 
considered empty calories because they do 
not contain minerals, vitamins, proteins, 
fiber, fat, or any other vital nutrient.   
Furthermore, refined sugars are commonly 
added to packaged products like ice 
cream, soda, and pastries. In addition to 
being heavily processed, most processed 
foods are low in nutrients and high in fat, 
sugar, and salt content. All of which can 
pose to be harmful when consumed in high 
amounts.  
NATURAL SUGARS ARE FOUND IN NUTRIENT-RICH FOOD
Sugar is found naturally in a lot of foods, the 
two most popular being lactose found in dairy 
and fructose found in fruits. Our body 
processes both natural and refined sugars the 
same way, into identical molecules, which are 
distributed as energy in our system.   
However, natural sugars are beneficial since 
they provide our bodies with nutrients. The 
fructose in HFCS has no nutritional benefit, 
fruit fructose has fiber along with vitamins, 
minerals, and other compounds beneficial to 
us.   Similarly, the lactose found in dairy 
products is packed with protein. These are 
absorbed by the bloodstream which prevents 
a spike in blood sugar levels. Natural sugars 
occur in foods that have a rich nutritional 
profile, so your body is gaining benefits with 
its consumption. 
HOW CAN WE AVOID REFINED SUGARS
 Apart from sugar, other refined sweeteners 
are high fructose corn syrup, cane sugar, 
cane juice, molasses, rice syrup, and caramel. 
  We are listing down some of the foods to 
avoid if you want to refrain from refined sugar 
:  Beverages - fizzy and aerated drinks like 
soda and soft drinks. Apart from that, energy 
drinks, sports drinks, processed juices, etc.
•Canned goods - It includes canned soups, 
vegetables, fruits, baked beans, etc.
•Low-fat diet foods - low-fat yogurt, low-fat 
sauces, low-fat nut butter, etc.
•Breakfast foods - store-bought cereals, 
muesli, cereal bars, granola, etc.
•Premade sauces - salad dressings, pasta 
sauce, pizza sauce, ketchup, etc.