What is it?

Natural sugars are carbohydrates naturally found in whole, unprocessed foods like fruits, vegetables, dairy products, and some grains. Unlike added sugars, they come with essential nutrients such as fiber, vitamins, and minerals, which make them a healthier source of energy.

What is the difference between natural and added sugars?

  • Natural Sugars: Occur naturally in foods like fructose in fruits and lactose in dairy products. These sugars are absorbed more slowly due to the fiber and nutrients in the food, helping to regulate blood sugar levels.
  • Added Sugars: These are sugars or syrups added during processing or preparation, such as table sugar, honey, and high-fructose corn syrup. They provide calories but little to no nutritional value.

Why is it needed, and how much do we need?

Sugars are a source of energy, but the body doesn’t differentiate between natural and added sugars during digestion. The Dietary Guidelines for Americans 2020-2025 recommend limiting added sugar intake to less than 10% of daily calories (about 200 calories or 50 grams for a 2,000-calorie diet) while prioritizing naturally occurring sugars in nutrient-dense foods.

What happens if you eat too much?

Excessive sugar intake, especially from added sugars, can lead to:

  • Weight gain and obesity
  • Increased risk of type 2 diabetes
  • Higher likelihood of heart disease
  • Tooth decay

Natural sugars in whole foods, consumed in moderation, are less likely to cause these issues due to their nutritional benefits and slower absorption.

What happens if you eat too little?

The body doesn’t require sugar specifically but needs carbohydrates, which are broken down into glucose for energy. Insufficient carbohydrate intake may lead to fatigue, low blood sugar, and difficulty concentrating.

What foods are rich in natural sugars?

  • Fruits: Apples, bananas, berries, oranges, dates, figs and melons
  • Vegetables: Sweet potatoes, carrots, beets, and corn
  • Dairy: Milk, yogurt, and cheese
  • Grains: Whole grains like oats and quinoa (contain small amounts of natural sugar)

For more details, visit the Dietary Guidelines for Americans and the American Heart Association Sugar Guide.