Sugars: Natural versus added

I have a family history of diabetes, so I try and control my sugar intake. I am having a lot of trouble figuring out how much sugar is the maximum amount of sugar to allow in my diet. I have read that "added sugar" intake should be limited to no more than ten percent of your daily calories, but I have no idea how to determine what amount of sugar in food is natural versus added. I assume that all sugars in fresh fruits, vegetables and non-processed meats/poultry/fish and dairy are natural, and those should be excluded from the ten percent max. And, I also am assuming that any sugars found in any other products ? for example, the protein powder, almond milk or coconut cream I use in my morning smoothies, and packaged foods and condiments of any type ? should be counted against the ten percent. But, I don't know whether any of these assumptions are correct, and I have no idea what my total amount of sugars ? natural and added ? should be in any given day. I try to stay under 35 grams per day, but that can be very difficult for me to do each day without carefully monitoring the nutritional content of every food using a food tracking application. That gets exhausting! Can you provide some guidance on this?