What is Natural Sugar?
Natural sugars are sugar that is naturally existing within foods, such as fruit as fructose and dairy products as lactose. These can be important to your diet because they contain essential nutrients that can help prevent disease.
Other foods that contain natural sugars are vegetables, honey, and your carbs, like sweet potatoes. These are all sugars that are contained in whole foods and consumed within that food.
This is different from refined sugar, which comes from sugar cane and sugar beets. The sugar found in these plants, sucrose, is extracted through processing. This is the sugar that you would often use to bake with and is found in many of your favorite sweets. Although this sugar is processed to remove it from its original state, it is still a considered natural sugar.
The third type of sugar is the artificial sugar that is manufactured by companies and added to processed food, such as high fructose corn syrup. These are also the kinds of sweeteners you'll find on the table at your favorite restaurant: Splenda, Sweet 'n Low, and Equal.
Natural and artificial sugar comes in many different names and learning what they can make them easier to spot.
Is Natural Sugar Bad for You?
Natural sugar isn’t bad for you if you consume it correctly. In fact, it can even have some benefits. This is because of the type of food that natural sugars occur in.
The problem happens when you over consume these sugars that they begin to affect your health and cause problems.
A little bit of sugar is ok, and if you are going to consume something sweet, reach for food that is sweet with naturally occurring sugar. This is better than adding refined sugar or artificial sweeteners to your food. And always choose refined sugar over anything artificial.
As long as you limit your consumption, naturally occurring sugar can be a healthy alternative to reaching for a candy bar or piece of cake. Over consumption of any sugar can add calories to your diet and cause unwanted weight gain.
Natural Substitutes for Sugar
If you are looking to cut down your sugar intake then finding a good natural substitute is key. There are a few natural sweeteners that you can use without having to worry about the damaging health effects.
Here are the top natural sugar substitutes that you can use in place of refined or artificial sugar:
Daily Recommended Amount of Sugar
So how much sugar should you be consuming?
Too much sugar can be damaging to your health so knowing how much you should limit yourself to can make a significant impact, especially once you find out how much the average American is consuming.
Today, the average person consumes 82 grams, or 19.5 teaspoons, of sugar every day.
This is more than twice the recommended amount, which is 36 grams, or 9 teaspoons, for men and 25 grams, or 6 teaspoons, for women.
Does Naturally Occurring Sugar Count Towards Recommended Daily Intake?
The simple answer is yes, naturally occurring sugar does count towards your daily recommended allowance. At the end of the day, sugar is sugar. The idea is to choose your sugar wisely.
Sugar is so widely available it is easy to over-consume, so when watching your sugar intake what you need to focus on is the foods we are eating with added sugars. So many companies add sugar to their food, so many times you are doubling up on your sugar intake with just one food.
This makes it really easy to hit your daily sugar limit.
When you are not consuming foods with added sugar and only food with naturally occurring sugar, reaching your daily sugar allowance isn’t as easy. Most people do not consume an overabundance of fruit, and so the sugars that are naturally occurring in these isn’t the same as drinking soda or eating a candy bar. These all have added sugars, and you can quickly hit your daily sugar allowance with in one sitting.
The sugar that comes along with fruit will also include other nutrient and fiber, things that are essential for your health.
Can Natural Sugar Curb Your Sweet Tooth?
Yes, naturally occurring sugars can help you curb your sweet tooth and they are definitely the better option.
We all crave sugar, but knowing how bad it is for our health, it is usually one of the first things we want to get rid of when we start cleaning up our diet.
And consuming too much sugar can sabotage any goals you have and destroy the healthy eating habits that you are trying to build.
Next time you have a sweet tooth, reach for a piece of fruit. You can also reach for your Detox Organics, which is sweet enough to satisfy any sweet tooth.
How to Use Detox Organics to Defeat Your Sugar Cravings
There are several ways to use Detox Organics to get rid of your sugar cravings, and they are all pretty simple.
If you’re on the go or looking for something quick, simply mix some into some almond milk (or coconut if you prefer) and shake it up! You can also quickly throw some into your favorite yogurt for a sweet chocolate snack.
Another option is to visit our recipe page that is full of delicious desserts that are also healthy! This way you can see exactly what ingredients are in your desert. Plus, they’ll be healthy treats the whole family will love!
Added Sugars. (n.d.). Retrieved August 08, 2017, from http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WYpEr9Pytp8
Hsieh, M. H., Chan, P., Sue, Y. M., Liu, J. C., Liang, T. H., Huang, T. Y., ... & Chen, Y. J. (2003). Efficacy and tolerability of oral stevioside in patients with mild essential hypertension: a two-year, randomized, placebo-controlled study. Clinical therapeutics, 25(11), 2797-2808.
Gregersen, S., Jeppesen, P. B., Holst, J. J., & Hermansen, K. (2004). Antihyperglycemic effects of stevioside in type 2 diabetic subjects. Metabolism, 53(1), 73-76.
Ervin, R. B., & Ogden, C. L. (2013). Consumption of added sugars among US adults, 2005-2010. NCHS data brief, (122), 1-8.
Othman, N. H. (2012). Honey and cancer: sustainable inverse relationship particularly for developing nations—a review. Evidence-Based Complementary and Alternative Medicine, 2012.
Pourghassem Gargari, B., Dehghan, P., Aliasgharzadeh, A., & Asghari Jafar-abadi, M. (2013). Effects of high performance inulin supplementation on glycemic control and antioxidant status in women with type 2 diabetes. Diabetes & metabolism journal, 37(2), 140-148.
Zhou, Y., Zheng, Y., Ebersole, J., & Huang, C. F. (2009). Insulin secretion stimulating effects of mogroside V and fruit extract of luo han kuo (Siraitia grosvenori Swingle) fruit extract. Yao xue xue bao= Acta pharmaceutica Sinica, 44(11), 1252-1257.