When you hear the words "added sugar," it probably brings to mind refined sugar, high fructose corn syrup, or artificial sweeteners – and you’d be right to avoid those in excess. But the story behind “added sugar” is more nuanced than you might think.
Here’s the deal: according to FDA labeling rules, even natural fruit juice used as a sweetener must be classified as “added sugar.” That means products like Yoggies, which are sweetened only with real fruit juice, may be labeled as containing “added sugar” – even though it comes from a wholesome, natural source. On the other hand, Fruichias contain no added sugar—not even from fruit juice—making them an ideal choice for minimizing added sweetness.
At Nature’s Garden, we believe that not all added sugar is created equal. With snacks like Yoggies and Fruichias, you choose products that fuel your body with purpose – delivering natural ingredients, probiotics, and functional benefits.
In this blog post, we will break it down and uncover the secrets behind these ingredients while emphasizing the health benefits of natural sugars found in whole foods.
What's the Buzz on Added Sugars?
Added sugars have their way of sneaking into many processed foods you see at the store. While our bodies thrive on natural sugars found in fruits and vegetables, added sugars are those sweeteners added during the production process. This includes sugars from sources such as syrups, honey, or even high-fructose corn syrup. They’re often found in soda, candies, baked goods, and even some cooking sauces as well!
Why should we care about added sugars? Well, clinical trials and epidemiologic studies have shown that individuals who have a larger percentage of their dietary intake coming from added sugar, especially sugar-sweetened beverages, tend to gain more weight and have a higher risk of obesity, type 2 diabetes, dyslipidemia, hypertension, and cardiovascular disease.
Our bodies simply don’t need the extra sugar or the calories without the nutrients that whole foods provide. In another recent study from 2015-2018, approximately 3 in 10 US adults were classified as high consumers of added sugars, meaning that 15% or more of their daily caloric intake came from added sugars, which offer little to no nutritional value.
So, what should you look for when scanning snack labels?
- Prioritize natural sweetness – real fruits, dried fruits, and products sweetened with 100% fruit juice (like Yoggies) provide nutrients and energy without empty calories.
- Avoid refined sugars and artificial sweeteners, which can spike blood sugar levels or contain unnecessary additives.
- Balance is key – pair your snacks with fiber, protein, and healthy fats to support energy and satiety.
Artificial Sweeteners: Healthier Alternative or Calorie Cutting Hack?
Now, let’s chat about artificial sweeteners. These sugar substitutes are created to provide sweetness without the calories. Examples include aspartame, sucralose, and stevia. While they may seem appealing — especially for those monitoring their weight or blood sugar levels — the overall health implications are still a large debate.
Some studies suggest that artificial sweeteners might alter the gut microbiome, throwing your gut bacteria out of whack and leading to digestive discomfort in some people. Furthermore, longitudinal cohort studies have found a link between the consumption of artificial sweeteners and the risk of hypertension, stroke, and cardiovascular events. So, while they may satisfy that sweet tooth without the calories, moderation is key, and whole food choices should be your first choice.
The Case for Natural Sugars: Making Sweet Choices
So, how can we navigate choosing something sweet to eat?
Start by focusing on whole, unprocessed foods and natural sugars. Natural sugars come from foods packed with fiber, vitamins, and minerals. Think of fruits like juicy apples, sweet bananas, or succulent berries! These fruits not only provide natural sweetness but an abundance of fiber, antioxidants, and a variety of essential nutrients.
When you enjoy a piece of fruit, you're consuming natural sugars that your body can metabolize efficiently - thanks to fiber that helps to regulate blood sugar levels. Instead of spiking your blood sugar and crashing you down like a piece of cake or a cookie may do, the natural sugars in whole foods keep you feeling fuller and more energized, and your blood sugar stable.
So read labels, ask questions, and be mindful of the sources of sweetness you choose. Remember that moderation and balance are key to living an enjoyable, healthy lifestyle. Going into the New Year, it is important to remember that you can still enjoy an occasional sweet treat without sacrificing your health goals. Your journey to better health is sweeter when you prioritize nourishing whole foods!
