Understanding the Difference: Natural vs. Added Sugars
The fundamental difference lies in where the sugar originates. Naturally occurring sugars are intrinsic to whole, unprocessed foods and are found within the cell walls of that food. They come packaged with fiber, vitamins, minerals, and water, which slows down the digestion process and prevents rapid spikes in blood sugar. Added sugars, conversely, are put into foods during processing or at the table and have little to no nutritional benefit. These 'free sugars' are rapidly absorbed by the body and can contribute to health problems when consumed in excess.
Whole Fruits and Unsweetened Dairy Products
One of the most important things to remember is that the sugar found in whole fruits and unsweetened dairy products does not count as added sugar. For example, the fructose in an apple or the lactose in a glass of milk are naturally occurring. This is because consuming the whole food means you also get fiber, protein, and other nutrients that mitigate the sugar's effect on your body. However, this distinction changes when these items are processed. For instance, fruit juice loses the fiber of the whole fruit, causing the sugars to be absorbed more quickly, and is therefore counted as added sugar in some dietary guidelines. Flavored yogurts, which often have sugar added for taste, are another common source of hidden added sugars.
How to Spot Non-Added Sugars on Labels
When you read a Nutrition Facts label, look at both the "Total Sugars" and "Added Sugars" sections. The total sugar content includes both natural and added sugars. The “Added Sugars” line is what you need to focus on to see how much sugar has been included during processing. The difference between the "Total Sugars" and "Added Sugars" is the amount of naturally occurring sugar. For example, plain Greek yogurt might have 6 grams of total sugar but 0 grams of added sugar, meaning all the sugar is natural lactose from the milk. To be sure, you can also check the ingredients list for clues.
Other Sources That Don't Count as Added Sugar
Beyond fruits and dairy, several other items contain naturally occurring sugars that aren't classified as added sugar. These include plain, unflavored nuts and seeds, which can contain a small amount of sugar along with healthy fats and protein. Starchy vegetables like sweet potatoes and carrots also contain carbohydrates that the body processes into sugar, but this is not added sugar. Similarly, whole grains contain carbohydrates that are broken down into sugar for energy but are not considered added sugar unless a sweetener is explicitly included.
Natural vs. Added Sugars: The Impact on Your Health
| Feature | Naturally Occurring Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally within whole foods like fruit, milk, and vegetables. | Added during food processing or preparation. |
| Nutritional Value | Come with beneficial fiber, vitamins, and minerals. | Contribute empty calories with little to no nutritional value. |
| Blood Sugar Impact | Released slowly into the bloodstream due to fiber and water content, preventing sudden spikes. | Cause rapid blood sugar spikes because they lack fiber and are quickly absorbed. |
| Health Effects | Associated with healthier outcomes due to nutrient-rich food matrix. | Linked to weight gain, type 2 diabetes, heart disease, and dental issues. |
| Example | Lactose in plain yogurt, fructose in a whole apple. | Sucrose in soda, honey in a sweetened cereal. |
Making Better Choices
Understanding what doesn't count as added sugar is a powerful tool for improving your diet. By prioritizing whole foods like fruits, vegetables, and unsweetened dairy, you can enjoy natural sweetness while benefiting from essential nutrients. It’s important to read labels carefully, even for seemingly healthy products, and to be mindful of how processing can change the sugar profile of a food. Making simple swaps, like adding fresh berries to plain yogurt instead of buying a pre-flavored version, can significantly reduce your intake of added sugars.
Conclusion
Distinguishing between naturally occurring sugars and added sugars is a vital skill for anyone committed to healthier eating. Foods with intrinsic sugars, such as whole fruits and plain milk, provide valuable nutrients like fiber and protein that slow down sugar absorption. Conversely, added sugars, including those from syrups, honey, and fruit juice concentrates, offer minimal nutritional benefit and contribute to health risks when over-consumed. By focusing on whole foods and carefully inspecting nutrition labels, you can confidently make dietary choices that support overall well-being. For more detailed information on nutrition guidelines, consider consulting sources like the American Heart Association.
