Added vs. Naturally-Occurring Sugar - Is there a difference?

Has anyone ever said to you "Sugar is sugar."?  While our body does break down sources of sugar and utilize it in a similar way, not all sugar is created equally.

Sugar that is found naturally in foods, such as lactose in milk and yogurt and fructose in fruit, is definitely different than the added sugars you find in cereals, beverages, and some snacks.  For starters, naturally-occurring sugars are found in real foods that also contain beneficial nutrients, such as vitamins, minerals, and fiber.  The same cannot be said for most sugar-sweetened beverages, for example.  

Another common claim of the "sugar is sugar" argument is that high intakes of sugar lead to obesity and high blood sugar issues (hyperglycemia and diabetes).  While this may have some validity, the naturally-occurring sugars from plain, unflavored dairy products and fruits are found in smaller quantities per serving when compared to foods with added sugars, making it much easier and more likely to over-consume on added sugars than naturally-occurring sugars.

Here are a few tips to avoid those added sugars in your diet:

1. Watch out for beverages.  Choose water, unsweet tea, and unflavored milk most often.  Avoid juices, sports drinks, sodas, and sweet teas.
2. Eat more real food!  By going for the whole food over the processed version you are much less likely to eat a lot of added sugar! 
3. Read the ingredients list.  The current nutrition facts label does NOT distinguish between naturally-occurring vs. added sugars.  Look at the ingredients list and use it as a guide to how much added sugar is in the food you are eating.  Key words like sugar, syrup, and fructose or other words that end in "-ose" indicate added sugar in the food you are eating.   (Note: While fructose does occur naturally in fruit, it can also be added to things like beverages and natural "health foods".  If there is no real fruit in the food, there should be no fructose!)

Happy eating,

Sarah

By: Sarah Drake MS, RDN, LD

 References:

 http://www.calorieking.com/learnabouts/Naturally-Occurring-Sugars-Versus-Added-Sugars_OTUy.html

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