Foods containing natural sugars offer nutrients that keep your body healthy, provide fast yet stable energy, and keep your metabolism stable. Fruits, for instance, offer essential nutrients such as potassium, vitamin C and folate.

Added sugars, on the other hand, are harmful in large quantities. Fruits and dairy contain fructose and lactose, natural sugar that is digested slower than added sugar and keeps your metabolism stable over time.

Sugars found naturally in food are more than enough to sustain your body. Natural sugars are processed more slowly, meaning your blood glucose level stays elevated for a longer period.

Sugar is used by the body as a source of quick energy. When it is not used, your body will store it for later. Added sugars are typically processed quickly, either immediately used for energy or sent directly to the liver for fat storage.

Your blood glucose level drops quickly after eating added sugars, known as a sugar crash, that leaves you hungry, irritable, and usually craving another pickup.

When this happens, you may not be able to make smart choices about what and how much to eat which could contribute to weight gain. So, how can you keep your total sugar intake at a healthy level and focus on giving your body the nutrients it needs without the negative side effects of sugar overload?

First, you can get informed! The natural sources of sugars are found in three foods: 1 Fruits contains fructose Grains contain maltose two glucose molecules bonded together Dairy products contain lactose Choosing foods with natural sources of sugar is recommended.

Examples of items with added sugars include: Baked goods, including pies, pastries, cakes, and cookies. Candies and chocolates. Different condiments and sauces. Flavored and sweetened dairy products. Beverages including sodas, juices, specialty coffee drinks, cocktails and mocktails.

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was supported by a Peter Doherty Biomedical Research Fellowship from the National Health and Medical Research Council of Australia GNT This work was supported by a programme grant from the National Health and Medical Research Council GNT awarded to S.

and D. and their colleagues J. George, J. Gunton and H. Durrant-Whyte and a project grant from Diabetes Australia Y17G-WALJ awarded to J. We thank P. Teixeira for administrative support; the Laboratory Animal Services at the University of Sydney for animal care and support; and W.

Potts from the Specialty Feeds company. Charles Perkins Centre, The University of Sydney, Sydney, NSW, Australia. Jibran A. Wali, Duan Ni, Harrison J. Facey, Tim Dodgson, Tamara J. Pulpitel, Alistair M. Faculty of Science, School of Life and Environmental Sciences, The University of Sydney, Sydney, NSW, Australia.

Wali, Tim Dodgson, Tamara J. School of Medical Sciences, Chronic Diseases Theme, Faculty of Medicine and Health, The University of Sydney, Sydney, NSW, Australia.

Sydney Precision Data Science Centre, The University of Sydney, Sydney, NSW, Australia. Sydney Cytometry, The University of Sydney, Sydney, NSW, Australia.

You can also search for this author in PubMed Google Scholar. and J. conceived the study. and S. wrote the paper. reviewed the paper and provided intellectual input. and T. conducted mouse studies. and A.

were involved in data analysis. Correspondence to Jibran A. Wali or Stephen J. Nature Communications thanks Cholsoon Jang and the other anonymous reviewer s for their contribution to the peer review of this work.

A peer review file is available. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Determining the metabolic effects of dietary fat, sugars and fat-sugar interaction using nutritional geometry in a dietary challenge study with male mice.

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