Sugar is a carbohydrate that your body converts to glucose, its main energy source. It is naturally found in certain foods, like dairy products and fruit, and is added to others, like candy and ice cream. 

While consuming too much of any added sugar can harm your health, studies show that natural sugars offer more health benefits and may be safer than refined sugar. 

Natural sugar—like the sugar found in fruit, vegetables, and milk—is better for you than refined sugar. Examples of refined sugar are table sugar or granulated sugar made from cane or beets.

Natural sugar is better because the sugar found naturally in foods and drinks is paired with other nutrients, helping slow its absorption into the bloodstream. 

Fruits and Vegetables

Fruits and vegetables contain fiber, which slows digestion and causes blood sugar to rise steadily after eating. In contrast, added sugars are digested quickly and lead to a rapid increase in blood sugar.

Unless you’re following a low-carbohydrate diet or have to limit carbohydrates for health reasons, you generally don’t have to worry about the natural sugars in foods.

Fruit juice is another source of natural sugar, but unlike whole fruit, it lacks fiber and affects blood sugar more. However, 100% fruit juice still provides essential vitamins and minerals and is linked to significantly fewer health risks than sugar-sweetened drinks like soda.

It’s generally best to limit all high-sugar drinks to control calorie intake and support optimal blood sugar control.

Syrups and Honey

Natural sweeteners, like maple syrup and honey, are considered added sugars. Though these sugars are generally considered healthier than refined sugar, high added sugar intake is linked to issues like type 2 diabetes, heart disease, fatty liver, weight gain, and cavities.

Maple syrup and honey contain nutrients not found in refined sugar products. Honey and maple syrup contain antioxidants, including flavonoids and phenolic acids. Antioxidants protect cells from damage by neutralizing harmful substances called free radicals.

Natural sugars also contain higher levels of vitamins and minerals than refined sugar. A quarter-cup serving of maple syrup provides 100% of the Daily Value (DV) for manganese, 34% for riboflavin, and 11% for zinc. Refined sugar isn’t a good source of any vitamin or mineral.

Natural sugar is naturally found in foods like fruits, vegetables, and milk. Milk products contain lactose sugar, while fruits and vegetables contain sugars like fructose, glucose, and sucrose. 

Here are foods that naturally contain sugar:

• Fruits
• Vegetables
• Grains
• Milk

These foods contain sugar along with other nutrients, such as fiber, protein, vitamins, and minerals.

Natural sugars also include honey and maple syrup, which are derived from bees and maple trees, respectively. However, unlike fruits, vegetables, milk, and grains, honey and maple syrup are considered added sugars.

Maple syrup contains around 66% sugar, while honey is made of 80% sugar. Honey and maple syrup are considered natural sweeteners because they’re derived from natural sources and go through minimal processing compared to refined sugar.

Natural added sugars are also higher in nutrients than refined sugars. Maple syrup is a good source of manganese, a mineral needed for bone health, immune function, blood sugar regulation, and more.

Refined sugar is sugar that’s been extracted from natural sources like beets, corn, or sugarcane. 

There are several types of refined sugar, including:

• Cane sugar: Cane sugar comes from sugar cane or sugar beets. Cane sugar is used as table sugar, which is added to foods and drinks like tea, coffee, and oatmeal. It’s also used as a sweetening agent in baked goods and packaged snacks.
• High-fructose corn syrup: Produced from corn starch, high-fructose corn syrup (HFCS) is commonly used in food and drinks like soda, fast food, ice cream, and candy.
• Agave syrup: Agave syrup, also known as agave nectar, is made from the sap of agave plants, including Agave salmiana and Agave tequilana. It’s popularly used as a sweetener in baked goods, coffee, and mixed drinks.

Refined sugars come from natural sources but undergo a refining process that strips them of beneficial nutrients like vitamins and minerals. Most refined sugars are pure sugar and offer little nutritional value.

Diets high in added sugar, whether from natural or refined sources, can increase your risk of several health conditions, including type 2 diabetes, liver disease, obesity, and heart disease.

Diets high in added sugar raise the likelihood of developing heart disease, stroke, and heart attack. Excessive added sugar increases heart disease risk factors such as high blood sugar, obesity, high blood lipid levels, high blood pressure, and atherosclerosis (buildup of plaque in the arteries).

Added sugar intake can also harm your liver. Consuming too much fructose from added sugars overwhelms the liver, leading to a buildup of excess fat. This condition is known as nonalcoholic fatty liver disease (NAFLD).

While natural sugars, like maple syrup and honey, offer more nutritional value than refined sugar, it’s important to limit all sources of added sugar to protect your health.

The American Heart Association recommends limiting added sugars to no more than 6% of calories per day, which is 6 and 9 teaspoons of added sugar for women and men, respectively.

To limit your intake of added sugar, reduce your intake of the following foods and drinks:

• Candy
• Soda
• Sweetened yogurt
• Sugary drinks, like coffee, chocolate milk, and energy drinks
• Desserts, like ice cream
• Sweet baked goods, like cookies and cake
• Sugary breakfast cereals

The sugars found in whole foods don’t have the same impact on the body as added sugars. Whole foods, like fruits, vegetables, grains, and milk, contain sugar along with other nutrients, like fiber and protein, which slow sugar’s digestion and absorption into the bloodstream.

Natural sugar is found in fruits, vegetables, and dairy products, while refined sugars are derived from natural sources but are highly processed.

While whole food sources of sugar aren’t linked to health concerns, consuming too much added sugar can increase the risk of diseases like obesity, heart disease, and fatty liver. 

It’s best to limit your added sugar intake, including natural sugars like maple syrup and honey, and focus more on whole food sources of sugar, like fruit.