Unlike refined sugar added to processed foods, sugar found in fruits mainly contain 2 types of natural sugars: fructose and glucose. When these combine, they form sucrose—better known as table sugar. While sucrose is present in nearly all plants, it is found in particularly high amounts in sources like sugarcane, sugar beets, maple sap, dates, and honey. Commercial sugar is typically extracted from sugarcane and sugar beets, where it is heavily refined and purified through chemical processes to produce the white, crystallized sweetener commonly used in packaged foods and beverages.
Although sucrose occurs naturally in plants, most fruits do not contain it in high concentrations. For example, a medium apple has roughly 19 grams of sugar, which is relatively moderate compared to processed treats. In contrast, manufactured products like candy and sodas are loaded with refined sugar—a typical chocolate bar contains about 35 grams, and a single can of soda can hold up to 39 grams.
Another key difference is nutrition. Fresh fruits not only contain natural sugars but also supply essential nutrients such as vitamin C, fiber, and antioxidants. These additional components slow the absorption of sugar, helping to prevent sharp spikes in blood glucose levels—an important benefit for individuals managing conditions like diabetes. Processed sweets, on the other hand, lack these protective nutrients, making them far less healthy despite their similar sugar content.
