Added Sugar vs. Naturally Occurring Sugar
Quick answer
Added sugars are put into food during preparation or manufacturing. Naturally occurring sugars are present within foods such as fruit and milk. The surrounding food matrix and overall amount matter.
Added sugars
Examples include table sugar, syrups and sugars added to drinks, cereals, sauces and desserts.
Naturally occurring sugars
Lactose occurs in milk and fructose occurs in fruit, where they come with water, nutrients and often fibre.
Free sugars
WHO uses a broader term that includes added sugars plus sugars in honey, syrups and fruit juices or concentrates.
An orange and orange drink can contain sugar, but the orange has intact structure and fibre and usually takes longer to eat. The drink may deliver more free sugar quickly.
Key terms
| Added sugar | Sugar added during manufacture or preparation. |
|---|---|
| Free sugar | Added sugar plus sugars in honey, syrups and fruit juice. |
| Total sugars | All sugars in a food. |
| Food matrix | The structure in which nutrients are packaged. |
Common mistakes
- Treating sugar in whole fruit as nutritionally identical to added sugar in sweets or drinks.
- Assuming “natural” sweeteners such as honey or maple syrup do not count as added sugars.
- Focusing on sugar alone while ignoring fibre, protein, portion and the rest of the food.
Practical takeaway
Look at where the sugar comes from and what comes with it. Whole fruit brings fibre and other nutrients; added sugars mainly add sweetness and energy.