The word “includes before added sugars” on the label indicates that added sugars are included in the number of grams of total sugars in the product. This means that one serving of the product contains 7 grams of added sugars and 8 grams of natural sugars, for a total of 15 grams of sugar. Unfortunately, added sugar provides no nutritional value. These calories are replacing what could be other, more nutritious foods, leaving people with excess body fat.
A body that, at the same time, lacks nutrients and is hungry for nutrients. The body uses sugar as a quick source of energy. When not used, the body will store it for later. Added sugars are usually processed quickly, used immediately as energy, or sent directly to the liver to store fat.
Your blood glucose level drops rapidly after eating added sugars, known as “low sugar,” leaving you hungry, irritable, and generally wanting to go back to a drink. When this happens, you may not be able to make intelligent decisions about what and how much to eat, which could contribute to weight gain. For example, a package might only say six grams of sugar per serving, but if you eat the entire package, you can easily consume more than 20 grams of sugar in one sitting. This is because total sugars include the natural sugars found in fruits and dairy products and that also contain vitamins, minerals, and fiber.
According to the study, people who consumed between 17 and 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those who consumed 8% of their calories from added sugar. Fruits and dairy products contain fructose and lactose, a natural sugar that digests more slowly than added sugar and keeps your metabolism stable over time. Added sugars are worse for your health than total sugars because they are more likely to cause a rise in blood sugar, which over time can lead to health problems such as obesity, insulin resistance, diabetes and cardiovascular disease. Soda doesn't contain any additional nutrients and is much more likely to cause a nasty sugar rush followed by a crash that could lead to more sugar cravings.
Therefore, natural sugars would be any sugar that is naturally present in a food (think lactose in milk or fructose in a banana). The total sugars section on nutrition labels is just what it sounds like: it indicates the total amount of sugar in a food or drink.