Naturally Occurring Sugars
Naturally occurring sugars are those that are an inherent part of whole, unprocessed foods. These sugars, such as fructose in fruits and lactose in milk, are found within a package of other beneficial nutrients. The structure of these foods often includes fiber, which slows down the digestion and absorption of the sugar, preventing the rapid spikes in blood glucose associated with added sugars. This slower process provides a more sustained release of energy and a greater feeling of fullness.
Fruits and Vegetables
Fruits and many vegetables contain varying amounts of natural sugars, along with vitamins, minerals, and fiber. The sucrose found in a banana, for instance, is chemically identical to refined table sugar, but the presence of fiber and other nutrients in the whole fruit changes how the body processes it. This difference in the 'food matrix' is a key reason why consuming a whole apple is fundamentally different from drinking a glass of apple juice or eating a sugary snack.
Dairy Products
Dairy products like milk and yogurt contain lactose, a naturally occurring sugar. Fermentation in yogurt production can reduce the amount of lactose, but it remains a source of sugar. Along with lactose, dairy provides essential nutrients like calcium and protein. For those with lactose intolerance, consuming products like hard cheeses or yogurt with live cultures can reduce symptoms, as the culturing process breaks down some of the lactose.
Added Sugars
Added sugars are caloric sweeteners that are added to foods and beverages during processing or preparation, or by the consumer at the table. Unlike natural sugars, these are not tied to a package of beneficial nutrients and contribute extra calories without nutritional value. Common forms of added sugars include table sugar (sucrose), corn syrup, honey, and molasses, which are often found in ultra-processed foods.
Sugary Beverages and Processed Foods
The most significant source of added sugars in many diets comes from sugar-sweetened beverages like soda, juice drinks, and sweetened coffee and tea. Processed foods, such as baked goods, ice cream, candies, and breakfast cereals, are also major culprits. Food manufacturers may use multiple names for added sugars on ingredient lists, such as dextrose, corn sweetener, or fruit juice concentrate, to obscure the total amount.
Production from Sugar Cane and Sugar Beets
The sucrose used to make most table sugar and many added sweeteners is primarily extracted from two specific crops: sugar cane and sugar beets.
- Sugar Cane: A tall tropical grass grown in warm climates. The stalks are crushed to extract a juice, which is then refined into pure sucrose.
- Sugar Beets: A root vegetable grown in more temperate climates. The sugar is extracted using a diffusion process with hot water, and the resulting liquid is refined into pure sucrose. Despite their different plant origins, the end product is chemically identical pure sucrose.
Comparison: Natural vs. Added Sugars
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Found inherently in whole foods like fruits, vegetables, and dairy. | Added during food processing or preparation. |
| Nutrient Content | Packaged with fiber, vitamins, minerals, and water. | Offer no nutritional value other than calories. |
| Digestion | Digested more slowly due to fiber, leading to a gradual rise in blood sugar. | Digested rapidly, causing quick spikes in blood sugar levels. |
| Health Impact | Associated with healthier diets and reduced risk of chronic disease. | Excessive intake linked to obesity, type 2 diabetes, and heart disease. |
| Examples | Fructose in apples, lactose in milk. | High-fructose corn syrup, white table sugar, honey in a processed snack. |
Making Healthier Choices
Being able to differentiate between these two main sources of sugar is a powerful tool for improving your diet. Focusing on whole foods that contain natural sugars allows you to benefit from the fiber and nutrients, while being mindful of added sugars in processed products can help reduce unnecessary calorie intake. Reading ingredient lists carefully and being aware of the many names for sugar is a great starting point for making more informed decisions about what you eat.
How to Spot Added Sugars
- Read the nutrition label: Many labels now include a line for "Added Sugars" to make it easier for consumers.
- Scan the ingredient list: Look for words ending in "-ose" (like fructose, dextrose), syrups (corn syrup, rice syrup), and other sweeteners (honey, molasses).
- Prioritize whole foods: The simplest way to avoid added sugars is to choose whole foods over packaged, processed products.
Conclusion
In summary, the two main sources of sugar are naturally occurring sugars found in whole foods and added sugars introduced during processing. While natural sugars are part of a nutritious food matrix, added sugars provide empty calories that can contribute to health problems when consumed in excess. By understanding this key distinction, consumers can make more conscious dietary choices to support their health and wellness. Reducing the intake of added sugars, especially from sugary drinks and snacks, is a simple yet impactful step towards a healthier diet.
