An easy rule of thumb is to remember the more refined or processed the sugar the more easily accessible it is as a form of energy for our bodies. These sugars provide a surge of energy which peaks quickly and falls quickly. This can give rise to rushes of energy or slumps in energy. The slow release sugars provide a steady source of energy preventing these rise and falls.
Sweeteners have the same effect on our physiology so whilst they may be lower in calories they create the rise and falls mentioned above.
Balance blood sugars by avoiding the peaks and troughs helps maintain weight and energy and also helps prevent sugar cravings (for energy) and helps maintain a healthy appetite rather than feeling a need to binge and reach for sugary snacks. This in turn contributes to assisting with healthy weight.
QUICKLY DIGESTED / FAST ACTING SUGARS
Also known as Simple Sugars
White and Brown Sugar
Fruit Sugars (Fructose)
SLOWLY DIGESTED / SLOW ACTING SUGARS
Also known as Complex Carbohydrates
Digestible Polysaccharides: Whole grains, Beans, Vegetables
Indigestible Polysaccharides: Fibre in Whole Grains, Lactose; Examples are honey, milk products and overcooked grains, lentils, beans, vegetables.
The sugars do not provide fibre. As you see the above provide a blend of digestible and indigestible carbohydrates and this variety is better for the gut. They provide food for the gut biome, slow release energy and fibre.
Reference: The Optimum Nutrition Bible by Patrick Holford