Natural vs. Added
Natural sugars are exactly what they sound like — naturally occurring sugars found in whole foods like fruits, vegetables, dairy, and even some grains. Because they’re derived from whole foods, these sugars come pre-packaged with essential nutrients like fiber, vitamins, minerals, and antioxidants, all of which help your body process them more efficiently.
Added sugars, on the other hand, are those introduced during processing or preparation. Think table sugar, syrups, and sweeteners lurking in sodas, desserts, and even savory snacks. Unlike their natural counterparts, added sugars come with little to no nutritional benefit.
Why Does It Matter?
The body metabolizes added sugars and natural sugars differently due to the company they keep. Because fiber and nutrients help to break down natural sugars, they’re absorbed a lot slower. This helps maintain stable blood sugar levels and provides sustained energy. Added sugars, however, hit the bloodstream quickly, causing spikes and crashes that leave you on the all-too-familiar snack attack rollercoaster.
Consuming too much added sugar has been linked to a whole host of health concerns, including weight gain, inflammation, heart disease, and Type 2 diabetes. It’s no wonder the American Heart Association recommends limiting added sugar intake to 25 grams per day for women and 36 grams per day for men.
Where Can I Find Natural Sugar?
Some of the most nutrient-rich sources of natural sugar include:
- Fruits like apples, oranges, and berries
- Vegetables such as carrots, beets, and sweet potatoes
- Dairy products like plain yogurt and milk
These whole foods not only satisfy your sweet tooth but also deliver the nutrients your body craves. This is the beauty of a smoothie; when blended, fruits and vegetables maintain a decent amount of fiber. Now add in fats (like avocado or nut butter) and protein, you’re getting all of the antioxidant and micronutrient benefits while offsetting any blood sugar spikes.
How Do I Spot Added Sugar?
This is the kind that’s better left avoided. The problem is, added sugar goes by many sneaky names on food labels. These include:
- High-fructose corn syrup
- Cane sugar
- Malt syrup
- Agave nectar
- Fruit juice concentrates
Pro tip: If you see anything ending in “-ose” (like glucose or sucrose), it’s likely an added sugar.
The Key Takeaway:
We won’t sugar coat it (sorry, we had to!), you should avoid added sugar when you can. However, sugar in general is not the devil. Especially in a well-balanced meal (cough cough, a smoothie), natural sugars derived from whole, nutritious foods are relatively harmless.
