What's the Difference Between Natural and Added Sugars? A Dietitian Explains

Low-sugar! Sugar-free! Made with natural sugars! These are all claims you might see on food packages, bloggers’ recipes or social media. With so many ways to say something has—or does not have—sugar, it can all get confusing.

Adding to the confusion, some people rally against eating sugar in any form, natural or added, while others say that natural sugars are good for you. So, it’s tough to know what to do or how to make healthy food choices. 

The reality is clearer than you think. Read on to learn about the difference between natural and added sugars, plus how to reduce your intake of added sugars.

What Are Added Sugars?

An added sugar is just that: “Sugars that are added to food or drinks in their processing or preparation,” says Claire Chewning, RD, a registered dietitian and owner of Yours Chewly Nutrition in Virginia Beach, Virginia. Added sugar goes by dozens of names, including:

• Agave nectar
• Brown sugar
• Cane sugar 
• High-fructose corn syrup
• Fruit juice
• Honey
• Molasses
• Maple syrup
• Glucose
• Maltose
• Sucrose
• Dextrose
• Fructose

Sugar is added to food for three reasons. The sweet stuff enhances flavor, improves texture and helps extend the shelf life as a preservative, Chewning says. You’ll find added sugars in foods like sweetened yogurt, breakfast cereals and granola bars, sodas and juice drinks, desserts, and condiments like ketchup and barbecue sauce, among many products.

What Are Natural Sugars?

A natural sugar is one that’s naturally present in a food rather than being added in. Natural sugars are found in fruits, vegetables and dairy. So, yes, these carbohydrate-containing foods do contain natural sugars, but they are wonderful sources of nutrition, says Chewning.

Do Added Sugars and Natural Sugars Impact Your Health Differently?

Yes. Despite what you may have heard on social media, there is a difference between added and natural sugars when it comes to your health. We can break this down in a few ways: 

Whole foods containing natural sugars are healthy. You do not have to shy away from fruit just because it contains natural sugar. Starchy carbs like peas and carrots are not bad for you just because they also have sugars. “Because many foods that contain natural sugars also offer other nutrients like fiber, fats and protein, they offer more staying power and blood sugar balance,” says Chewning. 

These foods also bolster your body’s defenses against chronic disease. Eating about five servings of fruits and vegetables per day (two servings of fruit and three servings of veggies) is associated with a lower risk of mortality from a variety of causes, including cancer and heart and respiratory disease, according to a meta-analysis of 26 studies. Fruit, for example, is rich in potassium, a mineral linked to blood pressure regulation. (High blood pressure is a risk factor for heart disease.) Produce also contains magnesium, fiber and polyphenols, which decrease plaque buildup in arteries. And those are just some of their perks.

Foods can also have added natural sugar. If a natural sweetener like honey, maple syrup or agave is added to a recipe, such as muffins, quick breads, brownies or a coffee drink, it is still considered an added sugar. “Your body processes these natural sugars similarly to how it processes all other sugars,” says Chewning. “It’s important to note that frequent excess consumption of any added sugar—whether it’s honey, agave or regular white sugar—can contribute to health issues. You don’t have to cut these things out entirely, but it is important to consume them mindfully,” she explains.

Excessive added sugar can contribute to health problems. If you drink a soda or eat a handful of candy, you’ll likely experience a rapid rise in blood sugar. “Foods high in added sugars will offer your body quick energy, but they’re often void of other micro- and macronutrients that your body needs,” says Chewning. As a result, they’re not filling, and it’s very easy to overconsume them, she adds. Over time, excess added sugar can also contribute to weight gain, type 2 diabetes, high blood pressure and tooth decay.

Strategies to Reduce Added Sugars

How much added sugar do you eat on the regular? If you’re like most Americans, it’s in the “too much” category. Most adults consume 17 teaspoons of added sugars per day.

You don’t need to cut out all foods containing added sugars, says Chewning. However, if you’re eating too much for your health goals, here’s how to cut back:

• Set a sugar goal: One teaspoon of sugar is equal to 4 grams of sugar. The Dietary Guidelines for Americans advise limiting your intake of added sugars to less than 10% of your total calories for the day. If you are consuming 2,000 calories per day, that translates to a maximum of 200 calories from added sugar, or roughly 12 teaspoons (50 grams) of added sugar. Having this knowledge in your back pocket is important for gauging how much you’re eating now and where your top sources of added sugar are coming from. 
• Know how much sugar you’re getting: On the Nutrition Facts panel on a food product, you’ll see a line for “Total Sugars” reflected in grams. Products also list the amount of “Added Sugars” on this panel, which is especially helpful when looking at foods that may contain a combination of both natural and added sugars, such as yogurt, granola or breakfast cereal. This allows you to compare products. A good goal is 5% or less of the Daily Value for added sugar per serving. That indicates it’s a low source of added sugars (conversely, 20% DV or more indicates it’s high in added sugars). 
• Eat balanced meals: “A huge contributing factor to intense sugar cravings is not eating enough,” says Chewning. “Try to think about including a source of carbohydrates, protein, fat and fiber in most of your meals,” she says. 
• Look at your drink: Beverages are one of our top sources of added sugar. That includes soda, fruit drinks, sports drinks, energy drinks and sweetened coffee and tea. So, choose unsweetened beverages, especially plain or sparkling water or flavored seltzer. If you’re a coffee drinker, try unsweetened coffee or tea. However, if that’s not realistic, you can reduce the amount of sugar by asking for one pump of syrup for light sweetness and slowly wean down from there.   
• Have a little dessert if you want it: It may sound counterintuitive, but fitting sugary foods into a balanced diet can add enjoyment to what you eat and prevent overdoing it on sweets later. In fact, some dietitians eat dessert every day. “When you choose to eat a sweet treat, take the time to actually enjoy it,” says Chewning. “Approach these moments with permission and tune into how you feel throughout rather than playing the blame-and-shame game. All foods that you enjoy can have a place in your life.”

The Bottom Line

Natural and added sugars are not the same thing. Added sugars are sugars that are added to foods during processing to make them more palatable, improve their texture or help increase their shelf life. Natural sugars are those found naturally in foods like fruits, vegetables and unsweetened dairy. If you’re consuming added sugars in excess, it can be healthy to reduce your intake. A good goal is to get no more than 10% of your daily calories from added sugars. For most people, that is about 50 grams or 12 teaspoons of added sugars. Some easy ways to get started include scanning nutrition labels for lower-sugar versions of your favorite foods, reducing added sugars in drinks and eating balanced meals. That will allow you the flexibility to have—and fully enjoy—the occasional sweet treat!