One of the most confused topics in the process of reducing sugar is which sugars count as natural and which count as added. In this article we look at what the natural sugar sources are, and why they're viewed differently from added sugar.
What Is Natural Sugar?
Naturally occurring sugars are sugars already present in a food's own structure, not added afterward. Fructose found in fruit and lactose found in milk are the best known examples of natural sugars. These sugars are part of a food's natural composition and are usually found together with fiber, vitamins, minerals and antioxidants.
Main Natural Sugar Sources
The most common natural sugar sources are:
- Fruit, which contains fructose and is usually paired with fiber
- Milk and dairy products, which contain lactose
- Some vegetables, such as root vegetables like beets and carrots, which contain natural sugar
- Sprouted grains, which contain maltose
What Is Added Sugar?
Added sugars are sugars and sweeteners added to a food or beverage afterward, during processing or preparation. White sugar, brown sugar, corn syrup, and sugar added to coffee or spiced tea all fall into this category. Our bodies don't need added sugar to function properly, these sugars only provide extra calories and no other nutritional value.
How Is Honey Classified?
Even though honey is a natural sweetener, it isn't classified as a "naturally occurring" sugar source the way fruit or milk is, because it is usually added to a food or beverage afterward to sweeten it. For this reason, nutrition experts classify honey, like corn syrup or maple syrup, under added sugar. That said, it's noted that honey does contain some micronutrients and bioactive compounds, though these don't provide a significant benefit for metabolic health.
Why Does Natural Sugar Have a Different Effect?
The sugar in fruit or milk comes "packaged" together with fiber, protein and other nutrients, which allows the body to digest it more slowly. For this reason, for most people, the natural sugars found in foods like fruit aren't linked to negative health effects, since the amount tends to be modest and consumed along with fiber.
Added sugars, by contrast, lack these protective components, so they're digested quickly and cause sharp spikes in blood sugar. Scientific research shows that the body processes different types of sugar in largely similar ways, but the source, whether it's fruit or a sugary drink, can create subtle differences in effects on blood sugar, inflammation and appetite.
Conclusion
Natural sugar sources, meaning fruit, dairy products and some vegetables, are generally processed by the body in a more balanced way because they come with fiber and nutrients. Added sugars, honey included, fall into the category recommended to be limited, since they lack these protective components. The healthiest approach in the process of reducing sugar is to cut back on added sugar sources while turning toward the natural sweetness found in foods like fruit.
References
This article is for informational purposes only and does not constitute medical advice. Please consult a physician or dietitian regarding your diet.