Do Natural Sugars Count as Carbs? Unpacking the Truth for a Balanced Diet

October 18, 2025 •

5 min read

According to the FDA, the "Total Sugars" listed on a nutrition label includes both naturally occurring sugars from sources like fruit and milk, as well as any added sugars. This means that, yes, do natural sugars count as carbs, but their effect on your body is very different depending on their source.

Quick Summary

Natural sugars are a form of carbohydrate that the body breaks down for energy. Their impact differs from added sugars due to the presence of fiber and nutrients in whole foods. Learning to decipher nutrition labels is key to understanding your total sugar and carbohydrate intake.

Key Points

Yes, Natural Sugars Are Carbs: All sugars, whether natural or added, are a form of carbohydrate that the body converts into glucose for energy.
Context Matters: The fiber and nutrients found in whole foods containing natural sugars cause a slower, more stable blood sugar response than processed foods with added sugars.
Check for 'Added Sugars': The Nutrition Facts label clearly separates 'Total Sugars' from 'Added Sugars', allowing you to distinguish between naturally occurring and manufactured sugars.
Fiber is a Key Player: Fiber, a type of complex carb, slows the digestion of simple sugars, which prevents rapid blood sugar spikes and contributes to a feeling of fullness.
Prioritize Whole Foods: A healthier approach is to focus on getting your carbohydrate and sugar intake from nutrient-dense, whole foods like fruits, vegetables, and dairy, while limiting processed items with added sugars.
Not All Sweeteners are Equal: While natural sweeteners like honey and maple syrup come from natural sources, they are still considered added sugars when used in recipes and should be consumed in moderation.

Understanding the Basics: Carbohydrates vs. Sugars

To answer the question, "Do natural sugars count as carbs?", it is essential to first understand the fundamental relationship between these two nutritional terms. All carbohydrates are not sugars, but all sugars are carbohydrates. Carbohydrates are a macronutrient and the body's primary source of energy. They come in three main forms: sugars, starches, and fiber.

Sugars are the simplest form of carbohydrate, known as simple carbs, and are quickly broken down for energy. This is what can cause a rapid rise in blood sugar levels. Starches and fiber are considered complex carbs. Starches are longer chains of sugar molecules that take more time to digest, providing sustained energy. Fiber, another complex carb, is not digested by the body and helps to slow the absorption of sugars, among other benefits. Therefore, natural sugars like those in a piece of fruit are absolutely counted in the 'Total Carbohydrate' and 'Total Sugars' sections of a nutrition facts label. The crucial distinction lies not in their chemical classification but in their nutritional context.

The Difference Between Natural and Added Sugars

All sugars are metabolized by the body into glucose for energy, but the package they come in makes all the difference. This is the core principle behind why health experts differentiate between natural and added sugars, even though both contribute to your total carbohydrate count. Whole foods that contain natural sugars also contain essential nutrients, fiber, and water, which affect how your body processes the sugar.

How Natural Sugars Affect Your Body

When you consume natural sugars from a whole food source like an apple, the fiber content slows the digestive process. This leads to a more gradual release of glucose into your bloodstream, preventing the sharp blood sugar spikes and subsequent crashes that are often associated with high-sugar foods. This slower, more stable energy release is a key benefit, helping you feel fuller for longer and providing a steady fuel source for your brain and body. The natural sugars in milk, known as lactose, also come with protein and fat, which similarly helps moderate the body's glycemic response. Additionally, these whole foods offer a host of other vitamins, minerals, and antioxidants that are vital for overall health.

The Impact of Added Sugars

Conversely, added sugars are those that manufacturers put into processed foods and beverages to enhance flavor, texture, and shelf life. Unlike their natural counterparts, added sugars are not paired with beneficial fiber or nutrients. They are considered "empty calories" because they provide energy without any nutritional value. Since they are absorbed quickly, added sugars lead to rapid blood sugar spikes. A diet high in added sugars has been linked to numerous health issues, including weight gain, obesity, type 2 diabetes, and heart disease.

Here are some common sources of natural and added sugars:

Sources of Natural Sugars:

Fruits: Apples, bananas, berries (fructose and glucose).
Dairy Products: Milk, plain yogurt (lactose).
Vegetables: Sweet potatoes, beets (sucrose).

Sources of Added Sugars:

Sugary drinks: Soda, energy drinks, sweetened juices.
Desserts: Cakes, cookies, ice cream.
Condiments: Ketchup, barbecue sauce, salad dressings.
Processed foods: Sweetened cereals, granola bars.

Natural vs. Added Sugar: A Nutritional Comparison


Feature	Natural Sugars (in Whole Foods)	Added Sugars (in Processed Foods)
Source	Found in fruits, vegetables, and dairy	Sugars and syrups added during processing
Nutritional Value	Packed with fiber, vitamins, minerals, antioxidants	Considered "empty calories"; no nutritional value
Blood Sugar Impact	Slower, more stable rise due to fiber	Rapid spike and crash; promotes insulin resistance
Satiety	Increases feelings of fullness	Less filling, can lead to overeating
Health Context	Part of a nutrient-dense food matrix	Found in processed foods often high in fat and sodium
Health Recommendations	Encouraged as part of a healthy diet	Limited to no more than 6-9 teaspoons daily

Decoding the Nutrition Facts Label

Understanding that all sugars are carbs is the first step, but being able to read and interpret a nutrition label is the key to making healthier choices. Thanks to changes mandated by the FDA, labels now provide more clarity on added sugars.

To effectively navigate the label, focus on three key areas:

Total Carbohydrate: This is the big-picture number, which includes fiber, starch, and all sugars (both natural and added).
Dietary Fiber: Look for this number and aim for higher amounts, as fiber is crucial for regulating sugar absorption and promoting satiety.
Total Sugars and Added Sugars: The label breaks down Total Sugars and includes a separate line for Added Sugars. It will read "Includes Xg Added Sugars." This allows you to differentiate the sugar naturally present in the food from those that have been put in by manufacturers. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25g) for women and 9 teaspoons (36g) for men per day.

By comparing the Total Sugars to the Added Sugars amount, you can determine how much of the sugar is naturally occurring. For example, if a yogurt lists 15g of Total Sugars and includes 7g of Added Sugars, the remaining 8g are from naturally occurring sources like lactose in the milk.

Making Smarter Dietary Choices

Focusing on the type of sugar you consume, rather than eliminating all sugars, is a more sustainable and healthier approach to dieting. This involves prioritizing whole, unprocessed foods that contain natural sugars alongside beneficial nutrients like fiber and protein. Here are some actionable tips:

Choose whole fruits over fruit juice. Whole fruit provides fiber, which slows sugar absorption and offers a more satisfying eating experience than concentrated juice.
Opt for plain dairy products. Sweetened yogurts and flavored milk often contain significant amounts of added sugars. Instead, choose plain versions and add your own fruit for natural sweetness.
Cook at home more often. Processed foods, sauces, and condiments can be hidden sources of added sugar. Preparing your own meals gives you control over the ingredients and allows you to use natural sweetness from whole foods.
Read labels diligently. Get into the habit of checking the Added Sugars line on any packaged food. Choose products with lower percentages of the daily value for added sugars.
Be mindful of natural sweeteners. While honey, maple syrup, and agave are natural, they are still considered added sugars when incorporated into a food item during processing. They should be consumed in moderation, just like refined sugar.

Conclusion

To reiterate, natural sugars do count as carbs. They are simple carbohydrates, just like added sugars. However, the crucial difference lies in the nutritional context. Natural sugars found in whole foods like fruits and vegetables are accompanied by fiber, vitamins, and minerals that regulate their absorption and provide valuable health benefits. Conversely, added sugars are "empty calories" that can contribute to health risks when consumed excessively. By focusing on a diet rich in whole foods and carefully monitoring the Added Sugars on nutrition labels, you can use your carbohydrate intake for stable energy and long-term health. The goal is not to eliminate all sugar, but to make informed choices that favor whole, nutrient-dense sources over processed options.

Frequently Asked Questions

No, the sugar in fruit is not bad for you. Fruits contain natural sugars alongside fiber, vitamins, and minerals. The fiber helps slow the absorption of sugar, leading to a steady release of energy rather than a rapid spike in blood sugar.

Look at the Nutrition Facts label for the line that says 'Includes Added Sugars'. The number of grams listed there represents the sugar that has been added during processing. Common names for added sugars also appear in the ingredients list, such as corn syrup, sucrose, dextrose, and honey.

Natural and added sugars are metabolized into identical molecules like glucose. However, natural sugars in whole foods are absorbed more slowly due to the presence of fiber, while added sugars are rapidly absorbed and can cause blood sugar spikes.

Yes, people with diabetes can and should eat natural sugars as part of a balanced diet. Consuming whole foods with natural sugars in moderation is generally considered safe, as the accompanying fiber and nutrients help regulate blood glucose levels.

The body breaks down all digestible carbohydrates (sugars and starches) into glucose to be used for energy. Fiber, a type of carbohydrate, is indigestible and does not turn into sugar, instead aiding in digestion.

Excessive intake of added sugars has been linked to numerous health issues. These include weight gain, obesity, increased risk of type 2 diabetes, heart disease, inflammation, and dental decay.

While honey is a natural product, it is considered an added sugar when it is incorporated into other foods during processing. Like table sugar, it should be consumed in moderation.