Natural Sugar or Added Sugar? Decoding What Makes Your Diet Sweet

You may have been there — standing in the grocery aisle, scanning a food label and trying to figure out which ingredients are sugar in disguise. With so many different names for sugar, it can feel like solving a puzzle every time you shop. Is “evaporated cane juice” the same as sugar? What about “brown rice syrup” or “maltodextrin?” It’s no wonder so many of us feel overwhelmed when trying to make informed choices for ourselves and our families.

As a dietitian and a mom, I’m keenly aware of how important it is to understand what we’re feeding ourselves and our families. It can be tricky for many people to navigate added sugars. On top of decoding ingredient lists, there’s also the question of added sugar vs. natural sugar. What are the differences in sugars, and do they really matter? 

I’ll break it all down so you can feel more confident the next time you’re reading a label or making decisions about the foods you bring home.

What Are Hidden Sugars?

When we talk about sugars, one big challenge is how many names they go by. You may recognize ingredients like “high-fructose corn syrup” and “cane sugar" as sugars. But did you know there are reportedly over 60 names sugar can hide behind on food labels? Words like “malt syrup,” “barley malt” and “evaporated cane juice” may sound harmless (or even healthy), but they’re really added sugar in disguise. Then there are the lesser-known names for added sugars that can easily slip under the radar. Here are a few to watch for:

• Brown rice syrup
• Molasses
• Agave nectar
• Fruit juice concentrate
• Sorghum syrup
• Sucrose
• Maltose

These names might not immediately ring alarm bells, but they’re all forms of added sugar. The key? Check the ingredient list and know what you’re looking for.

Another helpful tip is to look at the nutrition facts label. Under “Total Sugars,” you’ll see a line for “Includes Added Sugars,” which tells you how much sugar has been added during processing. This is especially important when considering the impact of sugar on teeth and overall health. This makes it easier to spot foods with hidden sugars, even if the ingredient list uses unfamiliar names. By paying attention to the ingredient list and the added sugars section, you can make more informed choices for your family.

Added Sugar vs. Natural Sugar — What’s the Difference?

One of the most common questions I get as a dietitian is about the difference between natural sugars vs. added sugars, which is a distinction that’s especially important when making choices for your family.

Natural sugars are found in whole foods like fruits, vegetables and some dairy products, like real milk. These naturally occurring sugars come as part of a nutrient-rich package that includes fiber, protein, vitamins and minerals. For instance, an orange provides natural sugar along with vitamin C and fiber, while sugar in milk, like the lactose in Organic Valley^® white milks, comes with 12 essential nutrients like calcium, vitamin D and protein. These foods are nourishing and shouldn’t be avoided simply because they contain sugar.

Added sugars, on the other hand, are introduced to the item during processing or preparation and don’t occur naturally in the food. Think of the sugar in cookies, soda or candy. These sugars provide calories but little to no nutritional value. Even some seemingly healthy options, such as granola bars or premade smoothies, can be surprising sources of added sugars. These can add up quickly and impact overall health.

Understanding this difference is key. Natural sugars, like those in Organic Valley^® organic white milks, are part of a nutrient-dense food that supports your body, while added sugars can work against your health goals. For example, when your child drinks a glass of Organic Valley^® white milk, the natural sugars come paired with protein to help build and repair muscles, calcium and vitamin D to support strong bones, and vitamin B12 to aid in energy production. Organic Valley^® milk also provides potassium, which helps maintain healthy blood pressure, and phosphorus, which supports cell and tissue health. These nutrients work together to fuel your child’s growth, energy and overall well-being.

In contrast, many foods with added sugars, like sodas or candies, may provide a quick energy boost, but without the balance of nutrients like protein or vitamins, it’s often followed by a crash. That’s why foods like fresh fruit and Organic Valley^® white milks are better choices; they provide not only energy but also the essential nutrients your body needs to thrive.

Why Natural Sugars Are Nutrient Powerhouses

Natural sugars are often found in foods that pack a nutritional punch. Here’s a quick look at some sources:

• Fruits: Apples, bananas and berries are naturally sweet and provide fiber, antioxidants and vitamins.
• Vegetables: Sweet potatoes and carrots have natural sugars along with vitamins, including A and C.
• Milk: Plain dairy milk, such as Organic Valley^® Whole Milk, contains lactose, a natural sugar, along with calcium, protein and vitamin D.

What About Sugar Substitutes?

With so much focus on cutting sugar, many families turn to sugar substitutes, such as stevia or sucralose. These options can be good for reducing added sugars, but they don’t work the same way as natural sugars in whole foods.

When feeding children, the goal isn’t just to cut sugar; it’s also to provide nutrient-dense foods that fuel their growth and development. While foods sweetened with substitutes may be lower in or free from added sugars, they often lack the essential nutrients kids need, such as protein, calcium and vitamins.

Choosing whole, nutrient-rich options ensures your child is getting the nutrients that support strong bones, muscles and energy.

Breaking It Down for Your Kids: Milk vs. Soda

One of the most common concerns I hear from parents is how to explain sugar to kids. Why is it OK for them to drink a glass of milk but only have a few sips of soda?

The sugar in milk is naturally occurring, and along with these natural sugars, milk also provides essential nutrients like calcium, vitamin D and protein that help kids grow and thrive. In contrast, soda contains added sugars (there can be up to 40 grams of added sugar in just one can of soda!) and offers no protein, vitamins or minerals. Helping kids understand this distinction makes it easier for them to see why some sugary foods and drinks are healthier choices than others.

Here’s a simple way to frame it for little ones:

• Milk = energy + strong bones. The natural sugars in milk fuel their growing brains and energy needs, while calcium, magnesium, potassium and vitamin D help build strong bones. Plus, the protein supports muscle health.
• Soda = energy without the extras. Soda has sugar, but it doesn’t bring the protein, calcium or other nutrients they need, leaving their bodies missing the fuel to truly thrive!

Keeping the message simple and positive helps kids make better choices without feeling restricted.

Sugar in Juice and Dairy — Are They Bad?

Here’s where sugar confusion gets tricky. Plain milk and 100% fruit juice both have sugars on their labels, but those sugars are naturally occurring, not added.

Take orange juice: It contains natural sugars from the fruit itself, along with other important nutrients, like vitamin C and potassium. Compare that to fruit-flavored drinks, which might contain added sugars and little to no real juice. The same goes for sugar in milk. The sugar (lactose) in Organic Valley^® milk is naturally occurring and is bundled with other essential nutrients.

And for parents and kids who need lactose-free options, Organic Valley^® Lactose-free Milk is a great option that provides the 12 essential nutrients found in dairy milk, just minus the lactose sugar.

Why Organic Matters

Along with choosing foods that are free from added sugars, it’s also important to look for certified organic options. Why? Organic Valley^® products are produced without synthetic hormones, antibiotics, or harmful pesticides, so you can feel confident about what’s going into your family’s bodies.

There’s no guesswork about what’s in the carton. For parents juggling busy schedules, that’s a big win.

The Bottom Line on Sugar

Understanding the difference between types of sugar doesn’t have to feel overwhelming. The key is recognizing the role of hidden, added and naturally occurring sugars, and how they fit into your family’s diet. With nutrient-rich options like Organic Valley^® white milks, you can feel confident that the natural sugars it provides come paired with essential benefits like protein, calcium and vitamins to support growing bodies.

Every time you pour a glass of Organic Valley^® milk, you’re making a choice that helps your little ones thrive.