Natural vs. Added Sugar: What’s the Difference?
Natural sugars are the ones found in whole, unprocessed foods — such as the fructose in bananas or berries, or lactose in a glass of skim milk, says Vanessa Voltolina, RDN, a clinical dietitian in Westchester, New York.
“Foods with natural sugars tend to be low in calories and sodium, and high in water content and many important vitamins and minerals,” she explains. The fiber in fruits slows down how quickly your body digests it, so you don’t get the same sugar spike you get after eating a doughnut, Voltolina says. And the lactose in milk comes with a healthy serving of protein that provides sustained energy, so you feel full longer than after a sugar-packed soda.