Sugars vs. Added Sugars: A Dietitian’s Take
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
The World Health Organization recommends less than 5% of daily calories from added sugars.
Not all sugars are the same! Natural sugars found in foods like fruit, dairy, and whole grains come with nutrients and fiber that support your health. Added sugars are the extra ones added during processing that your body doesn’t need, but they’re added most likely to improve flavor.
What’s this new type of sugar you’re seeing on nutrition labels?
‘Added sugar’ is NEW to the nutrition label as of a few years ago. This different type of sugar was added to the label to counter the increase in per capita sugar consumption in the USA.
Not all sugars are created equally! “Sugar” includes both naturally occurring sugars and added sugars, but they impact your health and work differently in your body.
Natural Sugar
Natural sugars are found naturally in foods like fruit (fructose), dairy (lactose), and even some grains and vegetables. These foods also come jam-packed with vitamins, minerals, antioxidants, and fiber, that slow digestion and keep your blood sugar steady.
Example: The sugar in an apple comes with fiber, water, and nutrients that help you stay full and energized.
Added Sugar
Added sugars are just like they sound- sugars that have been added to foods & drinks during food processing or preparation. They make foods taste sweeter but don’t provide any nutritional benefits.
Example: 15 grams of sugar from fruit is not the same as 15 grams from Sour Patch Kids! One comes with fiber and nutrients, the other is just empty calories.
Bread Comparison
Not all bread is created equal when it comes to sugar content. Many “whole wheat” or “multigrain” breads sneak in added sugars for flavor.
- One slice of traditional wheat bread: 3–4 grams of added sugar
- One slice of Hero Bread: 0 grams of added sugar* + 10 grams of fiber
Picking products with zero grams added sugar and higher fiber content can help stabilize energy, blood glucose levels, and keep you full longer.
The Bottom Line
Sugar itself isn’t “bad.” It’s the type and amount that matter. Choose foods with natural sugars and fiber more often, and limit added sugars where you can.
- Think fruit instead of fruit snacks
- Choose Hero Bread instead of sugary loaves
- Pair your carbs with protein or fat to balance blood sugar
Related Posts:
- Myth Busters: Fiber
- 5 Breads that Have More Sugar Than a Cookie (and What to Swap for Them!)
- Label Reading 101: 5 Things You Need to Look at and the 1 Mistake Almost Everyone Makes
- A Dietitian’s Take On “FiberMaxxing”: The Latest TikTok Trend
- Can you eat too much fiber?
*All figures listed are per serving size. Not a low calorie food. See product pages for fat, sodium and sugar content.
