Protein & Nutrition Blog – Marmels

Natural Sugar vs. Added Sugar: What's the Difference?

Protein & Nutrition Blog – Marmels

Natural Sugar vs. Added Sugar: What's the Difference?

by Mo Mandegar, PhD on Jun 16 2026
A bowl of raspberries and a can of soda can show similar grams ofsugar, yet your body handles them very differently. The differencebetween natural sugar and added sugar is the fiber and nutrients thatcome with it, not the molecule. Here is how to tell them apart, whyguidelines cap added sugar near 50 grams a day, and how to read alabel in seconds.
How Much Added Sugar Per Day Is Too Much? The Limits

Protein & Nutrition Blog – Marmels

How Much Added Sugar Per Day Is Too Much? The Limits

by Mo Mandegar, PhD on Jun 09 2026
Added sugar sneaks into yogurt, granola bars, and lattes long beforeit shows up as dessert. The American Heart Association caps it at 25grams a day for women and 36 grams for men, yet the average Americaneats about 71. Here is what counts as added sugar, where it hides,and how to keep your daily total in check without giving up sweetness.
Snacks That Won't Spike Your Blood Sugar: What Works

Protein & Nutrition Blog – Marmels

Snacks That Won't Spike Your Blood Sugar: What Works

by Mo Mandegar, PhD on Jun 02 2026
That mid-afternoon cookie hits fast and fades faster, leaving youhungrier than before. The reason isn't sugar alone — it's what thesnack is missing. Pairing carbohydrate with protein, fat, or fiber cansoften the blood sugar rise by 20 to 40 percent, turning a spike into agentle curve. Here are the snacks that do it well, ranked by buffer.
Glycemic Load vs Glycemic Index: What Actually Matters

Protein & Nutrition Blog – Marmels

Glycemic Load vs Glycemic Index: What Actually Matters

by Mo Mandegar, PhD on May 19 2026
Glycemic index measures speed. Glycemic load measures speed plusserving size — and that one addition flips watermelon fromhigh-impact to mild and white rice from quick to genuinely heavy.Here is how to read both numbers, why the gap matters, and wherecommon foods actually land on each scale.
Bar chart comparing the glycemic index of common sweeteners — glucose, refined cane sugar, honey, coconut sugar, agave nectar, and stevia leaf extract — with a high-glycemic-index threshold line at 55

Protein & Nutrition Blog – Marmels

Coconut Sugar vs Cane Sugar: Glycemic Index Compared

by Mo Mandegar, PhD on May 12 2026
Coconut sugar's glycemic index has been reported anywhere from 35to 54, compared with around 65 for refined cane sugar. The lab gapis real, but a 2022 trial in adults with type 2 diabetes foundnearly identical blood-sugar responses to the two sweeteners. Hereis how to read the data without the marketing.
Chart comparing protein content of common afternoon snacks, showing why an afternoon snack to avoid an energy crash needs at least 8 grams of protein

Protein & Nutrition Blog – Marmels

The Smartest Afternoon Snack to Avoid an Energy Crash

by Mo Mandegar, PhD on May 01 2026
The 2 PM slump is usually the lunch from before showing up — refined carbs raise blood sugar, insulin pulls it back down, and energy follows. The right afternoon snack flattens the curve with 8–12g of protein, a few grams of fiber, and minimal refined sugar. Here's what current research recommends.