ADDED SUGARS

• Definition: Sugars and syrups put into foods during processing or preparation.

• Examples: Cane sugar, high-fructose corn syrup, honey added to granola, maple syrup in cookies, etc.

• Impact: They provide quick energy but no extra nutrition (“empty calories”). High intake is linked to blood sugar spikes, inflammation, and metabolic issues.

NATURAL SUGARS

• Definition: Sugars that are naturally present in whole foods like fruit, vegetables, and dairy.

• Examples: Fructose in strawberries, glucose in dates, lactose in milk.

• Impact: When eaten in whole foods, natural sugars come with fiber, vitamins, minerals, and antioxidants, which slow absorption and support gut + overall health.

THE BOTTOM LINE

Your body processes sugar differently when it comes packaged in whole foods with fiber and nutrients. That’s why natural sugars (like in strawberries, lemons, dates, etc.) are a healthier, more balanced choice than added sugars stripped of nutrition.