In this edition of Momentum you’ll learn the difference between naturally occurring sugar in foods and added sugar and why one should be enjoyed while the other avoided.
Naturally occurring sugar in fruits and vegetables and added sugar in soda or candy are two very different things with very different impacts on your health.
You’d think this was obvious… but from what I see from fitness gurus and mainstream media it isn’t so clear.
The demonization of sugar has gone on far too long. I for one will no longer sit idly by.
Sugar is just one of the many scapegoats blamed in recent years for the worsening obesity epidemic.
They tried to say that carrots are high in sugar thus not good for you.
They even came after bananas.
Bananas?
You sure about that? Carrots and bananas caused the obesity epidemic?
Here is what we’re covering in this article:
Why you can’t compare naturally occurring sugar to added sugar
Sources of natural sugar to enjoy and sources of added sugar to avoid
Incognito Sugar
How sugar fits in to a health promoting diet
Let’s get to it.
Naturally Occurring Sugar vs Added Sugar
Sugar is a basic component of foods, both animal based and plant based.
Naturally occurring sugar is found in foods such as fruits, vegetables, and dairy products. These sugars are an inherent part of the food's composition and are not added during processing or preparation.
This includes the sugar found in apples and bananas, the sugar found in broccoli, and lactose, the sugar found in milk or other dairy products.
Added sugars are not part of foods unless we… yanno… add them.
Added sugar refers to any sugar or sweetener that is added to a food or beverage during processing or preparation. This includes sugars like table sugar, brown sugar, honey, and high-fructose corn syrup. These sugars are added to enhance flavor, texture, and shelf-life.
Yes, this even includes “natural sugars” that are branded as being natural but are still added to a product during processing or preparation.
So adding Sugar in the Raw to your coffee is still added sugar.
In isolation, yes, sugar is sugar.
But, we don’t eat sugar in isolation.
Okay I did it once (maybe twice) as a kid but what can I say, I was a weirdo…
Why These Foods Aren’t Even On the Same Plane
You can’t simply compare the sugar from an apple or banana to the sugar added to a Frappuccino or Kit-Kat.
Foods that naturally contain sugar often come bundled with other essential nutrients such as vitamins, minerals, fiber, and antioxidants that are beneficial for overall health.
In contrast, added sugars provide empty calories without any significant nutritional value. Most foods with added sugars are of the ultra-processed variety. Read more about food processing and your health here:
Diets high in fruits and vegetables are undoubtedly health promoting and reduce all cause mortality.
Health benefits are most pronounced at 5 servings a day with diminishing returns occurring with higher intakes.
So, yes, 5 servings per day of a food that is “high in sugar” is very healthy for you.
Taking in high amounts of added sugars via ultra-processed foods is a sure fire way to over consume calories without getting vital nutrients, minerals, and fiber. Over a long period of time this can lead to weight gain and an increased risk of chronic diseases such as obesity, type 2 diabetes, heart disease, and certain types of cancer.
Another important distinction between naturally occurring sugar and added sugar is their impact on satiety. Foods that naturally contain sugar, especially when consumed in their whole form, tend to be more filling and satisfying due to their high fiber content. The fiber helps slow down digestion and promotes feelings of fullness that can reduce overeating.
I think most people know this to be true intuitively.
I’ve never said “omg bro, I just can’t stop eating apples get these away from me.”
Whereas I can easily eat 6 servings of Reece’s Pieces without blinking.
I’ve done it, its really not that hard.
Sugar sweetened beverages like soda and sports drinks are particularly problematic as they can be consumed quickly and easily, leading to excessive sugar intake without any feeling of fullness.
If the sugar you consume is naturally occurring in the foods you eat do not think twice about eating it. This includes the sugar in things like:
Fruits
Vegetables
Oats
Rice
If the sugar you consume is added to the foods you eat during processing or preparation then those should be extremely limited. This includes things like:
Cereals or granola bars
Sodas or sports drinks or Orange Mocha Frappacinos
Packaged chips, crackers, candies
Sweetened dried fruit
Protein bars
If you’re eating whole foods, don’t worry about it. If you’re buying packaged foods or pre-prepared foods check the added sugar on the nutrition label. I recently switched the protein bars I was eating for exactly this reason.
Sugar is a cheeky bastard and sometimes sneaks in where you least expect it with a clever disguise…
Hidden Sugars
Added sugars have many aliases.
Food manufacturers often use various names for added sugars on ingredient labels. Look for these added sugar aliases on nutrition labels:
Sucrose
Glucose
Fructose
Corn syrup/high fructose corn syrup
Molasses
Fruit juice concentrates
Dextrose
Maltose
Honey
Even natural sugars that are extracted and then re-injected into foods during processing considered added sugars and should be limited.
Fitting Sugar into a Health Promoting Diet
I would be lying if I said I don’t occasionally enjoy some added sugar.
We went to the movies just the other night and I ate those aforementioned 6 servings of Reece’s Pieces and it was glorious.
The key is not to make these not so great choices become a habit.
Again, if the sugar you consume is naturally occurring in the foods you eat do not think twice about eating it. I regularly eat 4-7 servings of fruits or vegetables a day. Its one of the best things I do for my health.
Added sugars should be extremely limited in your diet. The American Heart Association has the following recommendation regarding added sugar:
No more than 6% of total daily calorie intake from added sugar
~25 grams per day of added sugar for women
~36 grams per day of added sugar for men
Limit sugar sweetened beverages to less than one per week
Wrapping Up
Naturally occurring sugar and added sugar differ in their origins, nutrient composition, and health effects. Naturally occurring sugar is found in whole foods and comes bundled with essential nutrients and fiber, while added sugar is incorporated during processing and provides empty calories. Consuming excessive amounts of added sugars can contribute to weight gain and increase the risk of chronic diseases. Don’t worry about the sugar in fruits and vegetables. Do worry about the sugar added to packaged and processed food.
Now, let’s keep building Momentum together.
Nick is a sports chiropractor, strength and conditioning specialist, assistant professor of exercise science, and writer.
Check out my next-level training programs to finally get results.
Train with me on my program.
The training program varies based on my goals. It ranges from powerbuilding to hybrid athletic programs.
Get seriously strong.
This BREAKING GAINZ style program focuses on strength in the squat, bench, and deadlift and builds full-body muscle.
Get seriously strong and super jacked.
This BREAKING GAINZ style program focuses on strength in the squat, bench, and deadlift and builds full-body muscle.
This BREAKING GAINZ training format gets you jacked, strong, and fit
Combine strength training with metabolic conditioning to get you in the best shape of your life
Another classic BREAKING GAINZ training program that gets you jacked, strong, and fit
Perfect for beginners or home workout enthusiasts
Get in great shape with just your bodyweight and a pair of dumbbells
One-on-One Remote Training Programs
Limited availability: email me at nickotrainingsystems@gmail.com for more info.