Top 10 Sources of Healthy Sugars

Eating too much sugar can have various negative effects on our health, such as weight gain, increased risk of diabetes, and heart disease. However, it is important to note that not all sugars are created equal. Some sugars, such as those in fruits and vegetables, can benefit your health. This article will look at healthy sugars that you can include in a well-balanced diet. So, if you're looking for ways to add a little sweetness to your diet without compromising your health, read on to discover the top 10 sources of healthy sugar.

Natural Sugar Vs. Added Sugar

Natural sugar refers to sugar occurring naturally in foods like fructose and lactose. These sugars are frequently accompanied by other important nutrients, such as vitamins, minerals, and fiber, promoting overall health.

On the other hand, “added sugar” refers to sugar that is added to foods during processing or preparation. Added sugars provide no nutritional benefits and should be limited in your diet.

Here are 10 amazing sources of natural (healthy) sugars:

  1. Mangoes

Mangoes are a delicious tropical fruit known for their sweet taste and juicy texture. They are a natural source of sugar, specifically fructose, a type of simple sugar present in fruits. Mangoes are also packed with various important nutrients supporting overall health and well-being. They are a good source of Vitamin C, an antioxidant that supports the immune system and helps keep the skin and hair healthy.

  1. Grapes

Grape is a refreshing fruit with an amazing taste. A cup of this fruit contains 23 grams of sugar. The sugars in grapes are fructose and glucose, which serve as a good energy source for the body. Grapes also contain resveratrol, an antioxidant that promotes heart health and may have anti-cancer properties.

  1. Carrots

Carrots are root vegetables famous for their vibrant orange color. They have more natural sugars than most vegetables, with 3 grams of sugar in every 100 grams of the vegetable. Carrots are also high in fiber, aiding digestion and regular bowel movements. The fiber in carrots can also help lower cholesterol levels and regulate blood sugar levels.

  1. Cherries

Cherries contain their fair share of natural sugar, packing 18 grams in a cup. They are high in anthocyanins, antioxidants that promote heart health, and may have anti-inflammatory properties. They also contain vitamin C, vitamin A, and vitamin K. 

  1. Honey

Honey is a natural sweetener that is derived from the nectar of flowers. It contains a variety of natural sugars, including glucose and fructose, as well as other minerals, vitamins, and antioxidants. Honey is a healthier alternative to refined sugars because it is less processed and contains more nutrients.

  1. Apples

Apple is quite popular around the world. This fruit is known for its high fiber content and variety of vitamins and minerals. It is a good source of vitamin C, potassium, and antioxidants. An average medium-sized apple contains about 19 grams of sugar. Most of the sugar present in apples is in the form of fructose.

  1. Date

Dates are dried fruits commonly used in sweet recipes like cakes, cookies, and energy bars. They are high in fructose, a natural sugar found in fruits. Date sugar is natural, unrefined, and contains essential vitamins and minerals. Dates also have a low glycemic index (GI), meaning they are less likely to cause a spike in blood sugar levels.

  1. Maple Syrup

Maple syrup is a natural sweetener that is made from the sap of maple trees. It is a popular substitute for refined sugar and is commonly used in baking and cooking. Maple syrup contains natural sugar, with approximately 13 grams of sugar in 2 tablespoons (1 ounce). It is also a great source of antioxidants, minerals, and vitamins.

  1. Watermelon

Watermelons have a juicy, refreshing taste. They are excellent for hydration due to their high water content and contain a significant amount of natural sugar. A cup of diced watermelon packs about 9 grams of sugar. Watermelons also contain special minerals called electrolytes, which help your body recharge after some time in the sun.

  1. Sweet Potatoes

Sweet potatoes are nutritious vegetables regarded as good sources of natural sugar. The sugar in sweet potatoes is slowly absorbed by the body, making it less likely to cause a spike in blood sugar levels. This can be beneficial for people with diabetes or those who are trying to manage their blood sugar levels. Sweet potatoes contain vitamins and minerals like vitamin C, potassium, and manganese.

Bottom Line

Eliminating sugar from your diet can be difficult, but you don’t have to. Sugars have their benefits, such as being a quick energy source and enhancing the taste of foods. To avoid the negative effects of sugar consumption, eat healthy sources such as those listed in this article.