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Sugar is a common ingredient in our daily diet. Almost every food and beverage that we consume contains sugar.
Even if we don’t add sugar to our food or drinks, the ingredients that has been used may already contain sugar. Sugar naturally present in food is called natural sugar.
In this article, we will discuss natural sugar, from its definition to the best ways to consume it.
What is Natural Sugar?
Natural sugar is sugar found naturally in foods such as fruits, honey, and dates. These sugars do not undergo extensive processing like granulated sugar and other artificial sweeteners.
Sugar is the simplest form of carbohydrate. Therefore, foods containing carbohydrates also contain sugar. In the body, carbohydrates from food and drinks are broken down into simpler sugars.
Natural sugar contains energy in the form of carbohydrates. Additionally, foods containing natural sugar usually also contain other nutrients such as fiber, vitamins, and minerals.
Various Foods and Beverages that Contain Natural Sugar
Many foods and beverages contain natural sugar, including:
1. Fruits
Fruits like apples, bananas, and berries contain natural sugar derived from fructose.
2. Honey
Honey is a natural product produced by bees from flower nectar. The natural sugar in honey is fructose.
3. Dates
Dates are often consumed during a fast. The sweetness of dates comes from their natural sugar content, fructose.
4. Maple Syrup
This syrup is obtained from maple trees and is a popular source of natural sugar.
5. Milk
Milk from animals such as cow’s milk and goat’s milk contains lactose, which provides sweetness.
Difference Between Natural Sugar and Other Sugars
Natural sugar differs from other types of sweeteners. Here are some differences:
1. Processing Method
Natural sugar is obtained naturally from food and beverages. Other types of sugar, such as granulated sugar and artificial sweeteners, go through extensive processing.
2. Nutritional Content
Natural sugar usually contains vitamins, minerals, fiber, and antioxidants. In contrast, processed sugar usually lacks nutrients and does not contain calories.
Benefits of Natural Sugar for the Body
Natural sugar has various benefits for the body. Here are some benefits of natural sugar:
1. Energy Source
Sugar is the simplest form of carbohydrate. Carbohydrates are the main source of energy for the body.
2. Regulates Blood Sugar Levels
Natural sugar usually has a lower glycemic index value than processed sugar. Therefore, natural sugar does not cause sudden spikes in blood sugar levels.
3. Provides Longer Satiation
Natural sugar is generally digested more slowly than processed sugar. As a result, foods containing natural sugar provide longer satiation than foods with artificial sweeteners.
Dangers of Excessive Consumption of Natural Sugar
Natural sugar is healthier than processed sugar. However, consuming natural sugar excessively can lead to various health problems, including:
1. Weight Gain
Excessive consumption of natural sugar can lead to weight gain and obesity. Therefore, it is important to know the body’s calorie needs to regulate daily food intake.
2. Causes of Various Health Problems
Although natural sugar is healthier than processed sugar, consuming large amounts of natural sugar can increase the risk of various diseases, such as type 2 diabetes, heart disease, tooth decay, and skin problems.
Healthy Ways to Consume Natural Sugar
Although natural sugar is better than processed sugar, it is still important to consume it wisely. The Ministry of Health recommends consuming sugar for 10 percent of total energy needs. This means the maximum daily sugar intake is 50 grams, or equivalent to 5 tablespoons.
Here are some tips for consuming natural sugar healthily:
1. Choose Diverse Sources
Consume various sources of natural sugar to obtain diverse nutrients. This way, more benefits can be obtained.
2. Limit the Intake
Although natural, sugar is still sugar. Limit the consumption of foods containing sugar according to guidelines. If you already consume foods containing natural sugar, it’s best to limit your consumption of other sweeteners.
Arummi’s Recommendation: Consume Arummi Cashew Milk which is Low in Sugar
If you want to consume low-sugar milk, then Arummi cashew milk is the right choice.
In 170 ml of Arummi cashew milk (classic), there are only 9 grams of sugar. Besides being low in sugar, Arummi cashew milk is also lactose-free, making it easier to digest.
Let’s get Arummi cashew milk at your nearest supermarket!
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