Sugar is everywhere and sometimes it feels like it’s sneaking into almost everything we eat. While that can be frustrating, a little knowledge goes a long way in helping you enjoy sweetness in a healthier, more intentional way.
Natural Sugar vs. Added Sugar
Not all sugar in your diet is the same. Natural sugars are the ones found in whole foods like fruit and dairy. These come packaged with nutrients such as fiber, antioxidants, vitamins, and minerals that help your body digest and use them more gradually.
Added sugars, however, are sugars added during processing or preparation – think cane sugar, syrups, honey in packaged foods, or sweeteners added in your kitchen. Added sugars offer sweetness but no nutritional benefits and can add up quickly.
How Much Added Sugar Is Okay?
According to the American Heart Association, added sugars should stay under 36 grams per day for men (roughly 9 teaspoons) and 25 grams for women (about 6 teaspoons). With added sugar showing up in foods like sauces, breads, cereals, and even salad dressings, it doesn’t take much to reach that limit.
New Labels to Help You Out
To make things clearer, the FDA now requires the Nutrition Facts label to list added sugars separately. This makes it easier to spot where sugar is coming from so you can make choices that feel right for you.
Sweeteners to Rethink
If you’re trying to cut back on added sugars, it helps to know which sweeteners aren’t doing you any favors.
- Artificial Sweeteners
Products like aspartame, saccharin, and sucralose provide intense sweetness without calories. This can mean hundreds of times sweeter than table sugar! The downside? Research from Harvard Health suggests these hyper-sweet products may confuse the brain’s ability to regulate appetite and can increase cravings for more sweet foods. - No- and Low-Calorie Sweeteners
Sweeteners marketed as “natural,” like stevia or agave nectar, still go through significant processing. Because they’re much sweeter than sugar, they don’t help your palate adjust to enjoying foods with less sweetness overall. Using them regularly can make it harder to reduce sweet cravings.
When You Want a Little Sweet
If you enjoy adding a touch of sweetness, here are two options that offer flavor and a few added benefits when used in small amounts:
- Raw Honey
Honey contains antioxidants and has antimicrobial and antiviral properties. A teaspoon stirred into tea or yogurt can go a long way. - Pure Maple Syrup
Made from boiled-down maple sap, this syrup contains trace minerals like zinc and manganese. Just be sure the label says “100% maple syrup” and not blended syrups made with high-fructose corn syrup.
The Bottom Line
Added sugars aren’t something to fear, they’re just something to pay attention to. Knowing the difference between natural and added sugars, reading labels, and choosing sweeteners mindfully can help you enjoy sweet flavors while supporting your overall health.
Michele DiCristofaro MS, RD, LDN