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Day 3:

Natural vs Added Sugars: Is There a Difference?

Day 3 - Natural vs Added Sugars

One of the most powerful ways to achieve your Sugar Reset Challenge goal of less than 50 grams of added sugar per day is to identify foods with significant added sugars you wouldn’t expect. Today Andrea will explain the difference between natural and added sugars in our diet.

Remember to post about your experience on social media along the way with #BarbarasSugarReset!

~ The Barbara’s Team


Now that you are committed to reducing your sugar intake, I want to quickly explain the difference between natural vs. added sugars.

Fruits, vegetables, and milk contain natural sugars in the form of fructose, glucose, and lactose. These sugars are viewed as healthful when consumed in reasonable amounts, and in most cases, their whole-food form. Added sugars, however, are another story. They are found mainly in:

  • Soft drinks,
  • Candy
  • Breads
  • Pastries
  • Fruit drinks
  • Cakes
  • Pies
  • Condiments (e.g., ketchup, BBQ sauces, salad dressings)
  • Yogurt
  • Energy bars
  • Energy drinks
  • Bottled/canned pasta sauces
  • And packaged fruits

 

Regardless of the source, consuming too much added sugar can pose a significant health risk for people of all ages. Added sugars are typically listed on the labels as sucrose, maltose, dextrose, and various other names, and have been identified as causing or contributing to a wealth of health problems like obesity, type 2, diabetes, and heart disease.

Always check the Nutrition Facts Label on foods and beverages. Even though food manufacturers don’t have to list the amount of naturally occurring sugars and added sugars separately on their product labels, you will still have information on how much total sugar is in each serving of the item. Another clue may be found by reading the ingredient list, as the items are given in order by amount, with the largest amount listed first. If any type of added sugar is among the first several ingredients, the item probably is high in added sugar.

Once you know how to identify added sugars and which foods will provide you with optimal nutrition even when they do have added sugars, you and your family will be on the road to better health, for now and the future.

Sugar By Any Other Name

There are more than 60 names for sugar.Here are some of them to look for on food and beverage labels:

Agave nectar

Barley malt

Brown sugar

Cane crystals

Cane sugar

Carob syrup

Coconut sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystalline fructose

Date syrup

Dextrose

Evaporated cane juice

Fructose

Fruit juice concentrate

Glucose

High-fructose corn syrup

Honey

Invert sugar

Maltodextrin

Maltose

Malt syrup

Mannose

Maple syrup

Raw sugar

Rice syrup

Sucrose

Sweet sorghum

Syrup

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Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of NaturallySavvy.com. Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.