Not all sugar is created equal. Still, when you’re reading labels or wondering why you’re dragging through the afternoon with endless sugar cravings, it can seem like sugar is sugar, no matter where it comes from. But here’s the truth: there’s a big difference between added sugar vs. natural sugar, and knowing how they show up in your diet can make a huge difference in your energy, cravings, mood, and long-term health.
If you follow my recipes, then you know I’m all about quality ingredients. As a registered dietitian, I like to focus on what’s in food just as much as what’s not—because that’s what makes the biggest difference in how you feel.
Here, I’m breaking down the difference between added sugar and natural sugar and why it matters for your overall health. And if you’ve been thinking about cutting back on added sugar but don’t know where to start, my 7-Day Added Sugar Detox guide can help you reset your cravings and discover how much better you feel with less sugar in your daily routine.
What Is Added Sugar?
Added sugar is sugar that’s added to foods during processing, cooking, or at the table–even the “natural” kind. This includes cane, brown and coconut sugars, honey, maple syrup, and syrups in packaged products.
You’ll find added sugars in:
- Baked goods and desserts
- Flavored yogurts
- Sweetened beverages (soda, energy drinks, “healthy” teas)
- Condiments and sauces (think ketchup, salad dressings, pasta sauces)
- Packaged snacks and protein bars
Added sugar is designed to keep you coming back for more. It lights up the reward centers in your brain, triggers a dopamine spike, and leaves you crashing—tired, irritable, and hungry for the next hit. The result? A vicious cycle that affects everything from your mood and metabolism to your skin, sleep, and gut.
And it’s not just the obvious sweets. Sugar is everywhere—in salad dressings, pasta sauces, protein bars, deli meats, crackers, and even yogurts labeled “healthy” or “natural.” To make things trickier, brands often sneak it in under names like cane juice, maltodextrin, or fruit concentrate. That’s why learning how to read labels is a non-negotiable skill (and why we go deep on it in my sugar detox guide).
What Is Natural Sugar?
Natural sugar is sugar naturally occurring in whole, unprocessed foods like fruits, vegetables, and dairy. These sugars are accompanied by fiber, water, and nutrients that help your body process them more slowly and efficiently.
That means an apple or a cup of berries isn’t the same thing as a cookie or soda, even if both contain sugar. The fiber, vitamins, minerals, and water in fruit slow down absorption, making natural sugars easier on your blood sugar and more beneficial to your body overall.
This is where a lot of confusion happens: fruit sugar vs. table sugar. While they share a similar molecular structure, the way your body metabolizes them is completely different because of the context in which they come packaged. The more you know, right?!
Added Sugar vs. Natural Sugar: Key Differences
To break it down, here are the key differences in added sugar vs. natural sugar:
- Source: Added sugar comes from processed foods and sweeteners; natural sugar comes from whole foods.
- Impact on blood sugar: Added sugar spikes your blood sugar quickly, often followed by a crash; natural sugar is absorbed more slowly thanks to fiber and nutrients.
- Nutritional value: Added sugar offers zero nutrients; natural sugar comes with vitamins, minerals, antioxidants, and fiber.
- Cravings: Added sugar fuels more cravings and overconsumption; natural sugar is more satisfying and balanced in moderation.
Ultimately, sugar is sugar, but the way it shows up in your body depends on where it’s coming from. Understanding these differences makes it easier to choose foods that support your energy and overall health.
Why Limiting Added Sugar Matters
Too much added sugar is linked to energy crashes, constant cravings, inflammation, gut imbalances, and even increased risk for chronic conditions.The American Heart Association recommends keeping added sugar to no more than 24 grams (less than 6 teaspoons) per day for women, and 36 grams (less than 9 teaspoons) for men.
The tricky part? Most people eat far more than that without realizing it.
My sugar detox guide dives deeper into this and shows you simple swaps to make cutting back feel approachable. I’ve done it a bunch, and each time feels easier—but the way I feel after is unmatched. It truly helps reset your palate and sugar tolerance.
What About Natural or Zero-Calorie Sweeteners?
If you’re wondering, what about natural and/or zero-calorie sweeteners like monk fruit, stevia, and sugar alcohols? They still taste sweet, which means they can trigger the same brain response as sugar.
Some studies even show they keep cravings alive by lighting up that same reward circuitry. And sugar alcohols like erythritol and xylitol can cause bloating, gas, or discomfort—especially if your gut is already out of balance. (Source: PubMed)
Tips for Spotting & Reducing Added Sugar
Now I will confess that I definitely have a sweet tooth (yes, even as a dietitian, I love a little sweet treat here & there!). And I’m here to tell you that cutting back doesn’t mean giving up sweetness altogether. It’s about knowing where sugar is hiding and choosing real-food alternatives.
Here are a few resources from the blog to get you started:
- Learn how to spot hidden sugars on labels → 10 Sneaky Sources of Sugar Hiding in Your Favorite ‘Healthy’ Foods
- Start making simple swaps that don’t feel restrictive → 5 Simple Tips For Eating Less Sugar (Without Feeling Deprived)
- Read about my real-food philosophy and approach to detoxing → My Food Philosophy: A Registered Dietitian’s Approach to Healthy Eating & Detoxing
- Understand how sugar impacts health long-term, even in younger populations → Prediabetes in Teens: What It Is + How to Help
The Bottom Line on Added Sugar vs. Natural Sugar
Natural sugars found in whole foods are fine in moderation—they come with fiber and nutrients that support your health. The real issue is the hidden added sugars that sneak into so many packaged products and fuel energy crashes, cravings, and inflammation.
If you want to cut back on added sugar and notice how much better you can feel, check out my 7-Day Added Sugar Detox. It’s a simple, approachable reset that can help you take back control of your energy, cravings, and health.
Sources:
- How Much Sugar Is Too Much? (American Heart Association)
- Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings (PubMed (National Library of Medicine))
Find more of my Nutrition Tips HERE on the blog.
