Natural vs. Artificial and Processed Sugars : What TCM and Science Say About the Sweet Stuff

Do you crave sweets every day? You’re not alone.

Sugar is in almost everything — from cookies and cereal to salad dressing and energy bars. And while our taste buds love it, too much of the wrong kind of sugar can lead to big problems like weight gain, low energy, anxiety, and even long-term illnesses.

But here’s the thing:Not all sugars are the same.

As a licensed acupuncturist who has a background in both Traditional Chinese Medicine (TCM) and modern science, I want to help you understand the difference between natural, processed, and artificial sugars — and what they do to your body and mind.

What Are the Different Types of Sugar?

Let’s break it down simply:

Type of Sugar	Found In	TCM View (Chinese Medicine)	Science View
Natural Sugars	Fruit, honey, maple syrup	Gives energy in small amounts	Can be healthy, especially in whole foods
Processed Sugars	White sugar, soda, candy, pastries	Weakens digestion and causes "Dampness"	Raises blood sugar and causes inflammation
Artificial Sweeteners	Diet soda, sugar-free gum, protein bars	Confuses the body and mind	Can harm gut health and increase cravings

What Does Chinese Medicine Say About Sugar?

In Traditional Chinese Medicine, sweet flavor can actually be good — in the right amount.

It helps:

• Give energy

• Support your digestion

• Calm your emotions

BUT — when you eat too much sugar (especially the processed kind), it causes problems:

• Dampness: This means your body feels heavy, bloated, tired, or foggy

• Phlegm: Extra mucus, acne, or even emotional stress

• Cravings: The more sugar you eat, the more you want — it becomes a cycle

Artificial sweeteners (like aspartame or sucralose) are even worse in TCM. They taste sweet, but they don’t give your body anything real. This can confuse your energy system and disturb your Shen — your mind and spirit. That might show up as anxiety, mood swings, or poor sleep.

What Does Western Medicine Say?

Modern science backs this up in many ways.

• Natural sugars (like in fruit) give energy, vitamins, and fiber — and don’t spike blood sugar too fast.

• Processed sugars cause your blood sugar to rise quickly, leading to crashes, low energy, and long-term health risks like diabetes and heart disease.

• Artificial sweeteners may seem “safe,” but studies show they can:

  • Mess with your gut bacteria

  • Trick your brain into craving more sugar

  • Lead to weight gain, not weight loss

🍬 Fun Fact: Some “sugar-free” snacks can actually make you hungrier!

What Can You Do Instead?

You don’t have to give up all sweet things. You just need better choices — and a little balance.

Holistic, TCM-Inspired Sugar Swaps:

• Replace soda with sparkling water + splash of fruit juice or herbal tea (like cinnamon + licorice).

• Use raw honey or blackstrap molasses in moderation — both have medicinal benefits in TCM when used correctly.

Support Your Digestion:

• Eat warm, cooked meals —think soups, stews, and steamed veggies

• Avoid too many cold drinks or raw foods (like smoothies or iced coffee)— they weaken digestion and increase cravings

• Chew your food well and don’t rush meals

💬 Why Do We Crave Sugar So Much?

Sometimes, we eat sweets because we’re tired, stressed, or sad — not because our body really needs them.

In TCM, this is a sign your body is out of balance.

You might actually need more sleep, better meals, or more emotional support — not another cookie.

Final Thoughts

Sugar isn’t evil — but the kind and the amount really matter.

Choose sweetness that supports your health and your energy. Your body (and your mood) will thank you.