Protein & Nutrition Blog – Marmels

Bar chart of added sugar per serving: cola 39 g, sweetened latte 25 g, fruit yogurt 13 g, dark chocolate 6 g and a whole apple 0 g, against a 25 g daily limit for women

Protein & Nutrition Blog – Marmels

Natural Sugar vs. Added Sugar: What's the Difference?

by Mo Mandegar, PhD on Jun 16 2026
A bowl of raspberries and a can of soda can show similar grams of sugar, yet your body handles them very differently. The difference between natural sugar and added sugar is the fiber and nutrients that come with it, not the molecule. Here is how to tell them apart, why guidelines cap added sugar near 50 grams a day, and how to read a label in seconds.
Bar chart comparing the glycemic index of common sweeteners (glucose, refined cane sugar, honey, coconut sugar, agave nectar, and stevia leaf extract) with a high-glycemic-index threshold line at 55

Protein & Nutrition Blog – Marmels

Coconut Sugar vs Cane Sugar: Glycemic Index Compared

by Mo Mandegar, PhD on May 12 2026
Coconut sugar's glycemic index is reported at 35, compared with around 65 for refined cane sugar. The lab gap is real, but a 2022 trial in adults with type 2 diabetes found nearly identical blood-sugar responses to the two sweeteners. Here is how to read the data without the marketing.