You are probably eating (or drinking) way more sugar than you think
You are probably eating (or drinking) way more sugar than you think
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Video byWill Linendoll
April 18, 2026, 2:20 AM
Health-minded consumers continue to clamor for less-processed whole ingredients as a surge of supposed better-for-you sweets hit everything from packaged food aisles to social media feeds.
That begs the question: Are some sugar sources more nutritious than others?
To help determine whether options like date syrup, honey, fruit purees or other alternatives to traditional processed sugars actually provide any health benefits, “Good Morning America” spoke to top nutrition experts who explained the nuances around what makes those potentially better for consumption by comparison.
No food or diet alone can guarantee a desired outcome, and individuals should consult a medical professional before implementing any major shifts to ensure a balanced, healthy lifestyle overall.
What to know about sugar sources like dates, honey and more
Consumers should keep in mind that alternative sugar sources still contain sugar, according to Dr. Nate Wood, assistant professor of medicine at Yale School of Medicine.
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“From a metabolic standpoint, honey, maple syrup, date syrup, coconut sugar and white table sugar are all still sugar. They provide calories and raise blood glucose in basically the same way,” Wood told ABC News.
When it comes to the full spectrum of different sugar types, registered dietitian Maya Feller explained that which one you choose to eat or use in a recipe depends on whether the intention is nutritive value or sweetness.
High fructose corn syrup, for example, is on one end of the spectrum, whereas sugar from beets or cane sugar are on the other, Feller said. Fruits like dates or banana also have their own spot on that spectrum, with Feller explaining that they can provide sweetness without being considered added sugar.
The U.S. dietary guidance suggests people limit added sugars — sugars that are not naturally occurring — to less than 50 grams per day, with less than 10% of one’s total daily calories coming from added sugars.
How to choose among sugar sources
Feller said that “if people are looking for something ‘natural,’ my question is, ‘Why are you looking for it and what are you hoping to gain from the natural experience?'”
“With date syrup, there is some research that says that it’s a little bit lower in terms of its glycemic index,” she said, referring to the measure of how quickly a food can make a person’s blood glucose, or sugar, rise.
Because date syrup has a lower glycemic index than some other sugar alternatives, it could be a good option for a person who is concerned about their blood sugar levels, according to Feller.
Another example Feller cited is agave syrup, which is made from agave plant sap and is a low glycemic vegan sweetener that she said is used across a variety of cooking applications.
“It has gained popularity as a plant-based alternative to cane sugar that can be used in both beverages and baked goods,” Feller said.
While some believe honey to be superior because it contains some minerals, it is processed by the body the same as sugar, according to Feller.
“A tablespoon of honey is 15 grams of carbohydrates, and the body actually responds to it in that way, as a simple sugar,” she said.
Wood echoed Feller, saying that while some honey sweeteners may contain “tiny amounts of vitamins, minerals, or antioxidants,” the amounts of nutrients in them are “so small that they don’t really matter.”
“While a lot of these alternatives may feel healthier because they seem less processed or come from a recognizable food source, like dates or honey, the body actually handles them the same way,” he added.
Where things do start to differ nutritionally, Wood said, is “when the sweetener still contains fiber.”
“Fiber slows digestion and blunts the rise in blood sugar after eating,” he said adding that most liquid sweeteners like honey don’t contain fiber so metabolically behave like table sugar.
“Something like date paste, which is made from whole blended dates, still contains the fruit’s fiber,” Wood added.“That means the sugar is absorbed more slowly and it comes packaged with other nutrients from the whole food. That would be a healthier alternative.”
