I think it’s reasonable to say that most people know sugar is not exactly a “health food.”

Fair statement?

Generally speaking, consuming too much added sugar can contribute to a wide range of health problems, including weight gain and obesity, chronic inflammation, insulin resistance, poor metabolic health, heart disease and other chronic conditions.

And one form that deserves particular attention is high fructose corn syrup (HFCS)—a highly processed sweetener that has become commonplace in sodas, sweetened beverages and many processed foods.

But what about other forms of sugar, like glucose? Are they all handled the same way by your body?

And does this mean you should avoid fresh fruit because it contains fructose?

Here is what you need to know.

Glucose versus fructose—what’s the difference?

Many of the carbohydrates you eat—including starches found in bread, pasta, vegetables and grains—are broken down during digestion into glucose.

In addition, less-refined sweeteners from Nature, such as pure maple syrup and molasses, contain naturally occurring sugars along with small amounts of minerals and other compounds not found in highly refined sweeteners.

Glucose is an important source of energy for your body. Nearly every cell can use it, with your brain and working muscles being particularly dependent upon a steady supply of energy from glucose.

Fructose is handled differently.

While some fructose can be processed by the intestine, a significant portion is metabolized by the liver. And volume matters.

When large amounts of fructose are consumed—particularly in the form of added sugars and sweetened beverages—the liver can convert some of that excess into fat. Over time, excessive intake may contribute to fat accumulation in the liver, insulin resistance and other metabolic problems.

That is very different from eating an occasional apple.

Glucose and fructose affect your appetite differently too

Another interesting difference involves the signals that help tell you when you've had enough to eat.

Glucose stimulates several hormonal responses involved in satiety, including insulin and leptin, while suppressing the hunger hormone ghrelin.

Fructose appears to produce a weaker satiety response. Research has shown that compared with glucose, fructose causes less suppression of ghrelin and less stimulation of certain hormones involved in signaling fullness.

That may be one reason why foods and beverages loaded with added sugars can be remarkably easy to overconsume.

And liquid sugar is particularly troublesome because a sugary drink can deliver a large dose very quickly without providing the fiber, chewing or fullness you'd get from whole food.

But what about fruit?

This is where an important distinction needs to be made.

Yes, fresh fruit naturally contains fructose.

But eating fructose as part of a whole apple, orange or handful of berries is very different from drinking a soda sweetened with high fructose corn syrup.

Fruit delivers its naturally occurring sugars together with fiber, water, vitamins, minerals, antioxidants and other beneficial plant compounds. That fiber also slows down how quickly the fruit is eaten and digested.

Compare that with a 12-ounce can of Coca-Cola, which contains 39 grams of added sugar and uses high fructose corn syrup as its sweetener.

That doesn't mean the entire 39 grams is fructose—HFCS contains both fructose and glucose—but it does demonstrate just how quickly a sweetened beverage can deliver a substantial amount of added sugar without the nutritional package found in whole fruit.

So no, you don't need to start fearing apples.

The bigger concern is the concentrated added sugars hiding throughout the modern processed-food diet.

Research paints a concerning picture

A major study published in Nature Medicine examined the health burden associated with sugar-sweetened beverages across 184 countries using dietary and health data from 1990 through 2020.

The findings were staggering.

Researchers estimated that in 2020 alone, sugar-sweetened beverages were attributable to 2.2 million new cases of Type 2 diabetes and 1.2 million new cases of cardiovascular disease worldwide.

They also estimated that these beverages contributed to approximately 340,000 deaths from Type 2 diabetes and cardiovascular disease and 12.5 million disability-adjusted life years in 2020.

Another 2025 review published in the Journal of Nutrition and Metabolism examined fructose metabolism and its effects on appetite regulation and the brain.

The researchers discussed evidence linking excessive fructose consumption with insulin resistance, increased fat production and metabolic dysfunction. They also examined research suggesting that chronically high fructose intake may promote oxidative stress, mitochondrial dysfunction and neuroinflammation—including changes affecting areas of the brain involved in memory, learning and appetite regulation.

In other words, the consequences of consuming excessive amounts of added sugar may reach well beyond your waistline.

So now what do you do?

Fortunately, you don't have to make this complicated.

One of the best things you can do is simply eat more real food and less processed food.

Do most of your grocery shopping around the outer perimeter of the store, where you'll typically find fresh vegetables, fruits, meats, eggs and dairy.

Then become a label reader.

High fructose corn syrup can turn up in foods you may not immediately think of as “sweet,” including ketchup, barbecue sauce, salad dressing, breads and other packaged foods.

And pay particular attention to what you're drinking.

Soda and other sugar-sweetened beverages can deliver large quantities of added sugar incredibly quickly. If you drink soda regularly and aren't ready to quit cold turkey, that's OK. Start by replacing just one soda a day with water or unsweetened tea.

If you need that fizzy fix, try sparkling or club soda with fresh lemon or lime, cucumber slices, berries, or a small splash of orange, grapefruit or cranberry juice.

Small changes add up.

Don't forget about your liver

Reducing excessive added sugar is also one way to take some of the metabolic burden off your liver.

Your liver is an incredible multitasker. In addition to its role in processing nutrients—including fructose—it helps metabolize medications, produces bile, stores energy and nutrients, and helps your body process and eliminate substances it doesn't need.

Supporting overall metabolic and liver health starts with the basics: eating wholesome foods, limiting excessive added sugars and alcohol, staying active and maintaining a healthy weight.

If you take prescription medications, don't stop or change them on your own. But it is always reasonable to periodically review your medications with your healthcare provider and ask whether each one is still necessary and whether lifestyle, nutritional or other supportive approaches may be appropriate alongside your treatment.

Certain nutrients and botanicals can also play supportive roles in overall wellness:

• Vitamin D plays important roles in immune function, bone health and many other processes throughout the body. Our Optimum DK with Fruitex B combines vitamin D3 with vitamin K and Fruitex B.

• Mastic gum, licorice and ginger have long histories of traditional use for digestive comfort. Our Gastro BeCalm Blend combines these and other ingredients to help soothe occasional digestive discomfort.

• Ashwagandha has been used for thousands of years in Ayurvedic tradition and is best known today for helping the body adapt to everyday stress and supporting restful sleep. You'll find this traditional herb in our Ashwa Blend Gummies.

• Omega-3 essential fatty acids, particularly EPA and DHA from fish oil, support cardiovascular and brain health and help maintain a healthy inflammatory response. Our VitalMega-3 provides 1,200 mg of omega-3 essential fatty acids in every serving.

Keep it close to Nature

When it comes to fructose, the source—and the amount—matter.

There is an enormous nutritional difference between enjoying fresh fruit as Nature made it and routinely consuming large amounts of added sugar through soda, sweetened drinks and heavily processed foods.

You don't need to fear every gram of sugar or swear off fruit.

Instead, make your goal simple: eat real foods, minimize highly processed added sugars, read your labels and stay as close to Nature as you possibly can.

Your liver—and the rest of your body—will thank you.

To your health,

Sherry Brescia