SEE what I did there? Equal? A spoonful in your tea or the key ingredient in our beloved Bahamian desserts - coconut tart, coconut jimmy, guava duff - sugar is everywhere.

But not all sugars are created equal. Some provide quick bursts of energy, while others sneakily spike blood sugar levels. Then there are sugar substitutes, promising sweetness without the calories (or the guilt). So, how do we make sense of it all? Let’s break it down.

Carbohydrates vs. Sugars: 

What’s the Difference?

Carbohydrates serve as the body’s primary energy source, found in everything from rice and bread to fruits and vegetables. Sugars, on the other hand, are a type of carbohydrate - either naturally occurring, like those in fruit, or added, like the white sugar in our morning coffee. The key difference lies in how quickly the body absorbs them. Simple sugars, like table sugar, cause rapid spikes in blood glucose, while complex carbohydrates, such as sweet potatoes and whole grains, provide a slower, more sustained energy release.

Table Sugar: The Classic 

Sweetener

Good old-fashioned white sugar (sucrose) is the most common form of added sweetness. It provides four calories per gram and has a high glycemic index (GI), meaning it rapidly increases blood sugar levels. While it delivers a quick energy boost, the crash that follows can leave you feeling sluggish. Overconsumption has been linked to weight gain, insulin resistance, and metabolic disorders. Despite its downsides, sugar isn’t inherently bad—it’s the excessive intake that poses a problem.

Coconut Sugar: The 

“Natural” Alternative

Coconut sugar has gained popularity as a more natural alternative to table sugar. Derived from coconut palm sap, it contains small amounts of minerals like potassium and iron. Its glycemic index is slightly lower than white sugar, meaning it has a less dramatic impact on blood glucose levels. 

However, it’s still sugar and provides the same calorie content per gram. For those looking for a slightly less refined option, coconut sugar may be an alternative, but moderation is still key.

Sugar Substitutes: Zero-

Calorie Sweetness

For those avoiding sugar altogether, artificial sweeteners like Equal (aspartame) offer a calorie- free option. These substitutes provide sweetness without the blood sugar spikes, making them attractive for diabetics and those managing weight. However, concerns about long-term use and potential digestive issues leave some skeptical.

A more natural sugar alternative, inositol, has gained attention for its potential benefits in insulin sensitivity and hormonal regulation. 

Found naturally in fruits and grains, it provides a mild sweetness without the metabolic effects of table sugar. While not as commonly used in everyday foods, it’s an interesting option for those looking beyond traditional sweeteners.

Which Sweetener is Best 

for Athletes?

Athletes rely on carbohydrates for energy, but the type of sugar matters. Rapid-digesting sugars, like glucose, are beneficial immediately before or after exercise to replenish glycogen stores. For sustained energy, complex carbohydrates and lower-GI options like coconut sugar or natural fruit sources are preferable. Artificial sweeteners may have a place in an athlete’s diet, particularly for those limiting sugar intake, but they don’t provide the energy needed for performance and recovery.

The Best Choices for 

Metabolic Health

For individuals managing diabetes or metabolic disorders, natural sugars from fruits, combined with high-fiber foods, offer the best approach. They provide sweetness while slowing glucose absorption. High-GI sugars, including white sugar and even coconut sugar, should be consumed sparingly. Sugar substitutes like Equal or inositol may be useful, but long-term effects should be considered.

Finding Balance

Sugar isn’t the enemy, but understanding its different forms allows for smarter choices. Whether you’re an athlete optimising performance, someone managing blood sugar levels, or simply enjoying a sweet treat, balance is key. Rather than fearing sugar, focus on how and when it’s consumed.

In the Bahamas, where sweet treats are part of our culture, awareness of sugar’s effects can help us enjoy them without overindulgence. 

Whether it’s choosing natural alternatives, timing carbohydrate intake around activity levels, or simply being mindful of consumption, the goal is not to eliminate sugar but to make informed choices that support overall health and performance.

• Dr Kent Bazard, sports medicine physician at Empire Sports Medicine, specializes in ensuring athletes reach their peak performance safely. With extensive experience and a passion for sports health, Dr. Bazard provides insights and guidance for athletes of all ages.