One of the biggest misunderstandings about diabetes is the idea that all sugar is equally harmful. In reality, where sugar comes from, and what it’s eaten with, plays a major role in how it impacts blood glucose. Our dietitians share some insight into different types of sugar and how they may affect your body.
Natural sugars from whole foods
Natural sugars are found in foods like fruit, milk, and plain yogurt. These foods don’t just contain sugar — they also provide fiber, protein, or fat, which slow digestion. This slower breakdown helps prevent sharp rises in blood sugar.
For example, eating a whole apple tends to raise blood sugar more gradually than drinking apple juice. The fiber in the apple makes a difference. That’s why whole fruits are often included in diabetes-friendly meals.
Added sugars
Added sugars are mixed into foods during processing or preparation. Soda, candy, cookies, and many packaged snacks fall into this category. These foods are digested quickly and don’t offer much nutritional value, which can cause blood sugar to spike.
This doesn’t mean you can never enjoy them, but they’re best limited and enjoyed mindfully rather than eaten often or in large amounts.
Refined carbohydrates
Refined carbohydrates don’t always taste sweet, but they can still have a big impact on blood sugar. Foods like white bread, white rice, regular pasta, pretzels, and many breakfast cereals break down rapidly in the body and can raise blood glucose just as quickly as added sugar.
Whole grains such as oatmeal, quinoa, brown rice, and farro digest more slowly because they contain fiber. This steadier digestion supports more stable blood sugar levels. Many diabetes-friendly recipes and meals are built around these smarter carbohydrate choices.
