Added Sugars vs. Natural Sugars Explained

What is it?

Natural sugars are found inherently in whole, unprocessed foods. For instance, fructose is present in fruits and lactose in dairy products. These foods also contain essential nutrients like fiber, vitamins, and minerals. Added sugars, also known as free sugars, are sugars or syrups added to foods and drinks during processing or preparation. Common examples include sucrose, high-fructose corn syrup, honey, and maple syrup which are found in items like sodas, sweets, and flavored yogurts. These added sugars contribute calories but offer little to no nutritional benefit.

Why is it trending?

There is growing public awareness of the health risks associated with high sugar consumption. Health organizations and dietary guidelines now emphasize limiting the intake of added sugars specifically, leading consumers to scrutinize food labels more carefully. This focus is driven by research linking excessive consumption of added sugars to health problems like obesity, type 2 diabetes, heart disease, and inflammation. Consequently, people are actively seeking to understand the distinction to make healthier dietary choices and manage their well-being.

How does it affect people?

The body processes natural and added sugars differently. Natural sugars, consumed within whole foods, are typically accompanied by fiber and protein, which slow down their digestion and absorption. This results in a more gradual increase in blood sugar levels and a stable supply of energy. Conversely, added sugars are metabolized rapidly, causing a sharp spike in blood sugar and insulin, often followed by a "sugar crash." A diet high in added sugars can increase the risk of chronic diseases and weight gain. By prioritizing natural sugar sources and minimizing added ones, individuals can better control their energy levels, weight, and overall long-term health.

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