Most of us enjoy something sweet, but not all sugars are the same. Understanding the difference between natural and added sugar can help you make healthier choices every day. At Rooted Table Café in Omaha, we believe good Food & Nutrition Education starts with simple, clear facts.
What is natural sugar?
Natural sugar is the kind found in whole foods.
Common sources of natural sugar:
- Fruits (fructose)
- Milk and yogurt (lactose)
- Vegetables (small amounts of glucose)
These sugars come with fiber, vitamins, and minerals. That means your body gets energy and nutrition together.
What is added sugar?
Added sugar is any sugar put into food during cooking or processing.
Common forms of added sugar:
- Table sugar
- Syrups (corn syrup, maple syrup)
- Sweeteners in sodas, candy, and baked goods
Added sugar gives you calories but little to no nutrition. That’s why too much can lead to health problems like weight gain, diabetes, and heart disease.
How does the body react to natural vs. added sugar?
Natural sugar
- Digested slowly because of fiber and protein
- Provides steady energy
- Less likely to cause a sugar crash
Added sugar
- Absorbed quickly
- Causes spikes and drops in blood sugar
- Makes you crave more
How can you cut down on added sugar?
Here are simple ways you can start:
- Choose water instead of soda.
- Pick fruit for dessert.
- Read labels—watch for hidden sugars.
- Flavor food with spices like cinnamon or vanilla instead of sugar.
Why does this matter at Rooted Table Café in Omaha?
We want you to feel good about what’s on your plate. That’s why we use natural sweeteners when possible and balance them with whole ingredients. Healthy eating should taste delicious and leave you energized.
FAQs
Q: Is fruit sugar bad for you?
A: No. The fiber and vitamins in fruit make it a healthy source of sugar.
Q: How much added sugar is okay per day?
A: The American Heart Association suggests no more than 6 teaspoons for women and 9 teaspoons for men.
Q: Are honey and maple syrup better than white sugar?
A: They still count as added sugar, but they also have small amounts of minerals. Use in moderation.
Q: Can I eat dessert at Rooted Table Café?
A: Yes! We create treats that use natural sweetness and wholesome ingredients, so you can enjoy without guilt.