GUILT-FREE SWEETENERS
Chemically, the sugars in fresh fruit and those in sweeteners like table sugar and honey are the same. But when it comes to health, they couldn’t be more different. Fruit sugars come naturally packaged with fiber, vitamins, minerals, and antioxidants. Here, you’ll find the best guilt-free sugar swaps to satisfy your sweet tooth—without the drawbacks of regular sugar.
NATURAL vs. NATURALLY OCCURRING
What's the difference?
On this page, we focus on intrinsic and intact sugars, also known as naturally occurring, found in whole foods like milk and fruits.
But, what’s the difference between natural and naturally occurring?
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Naturally Occurring Sugars are sugars found in their original state in whole foods — like the fructose in an apple or the lactose in milk.
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Natural Sugars (caloric sweeteners) are derived from natural sources but are extracted and processed. These include table sugar, honey, maple syrup, agave nectar, and over 70 other sweeteners is stores.
HOW DOES FRUIT COMPARE WITH TABLE SUGAR
While fruits contain sugar, they come with fiber, vitamins, and antioxidants, making them a more nutrient-dense choice.
Curious about how much sugar is in common fruits? Or how do fruit sugars compare to table sugar?
The chart below provides a helpful guide to portion sizes, showing how much fresh fruit contains the same 4 grams of sugar as a teaspoon of table sugar.
The amounts are approximations based on data from USDA’s FoodData Central, but keep in mind that sugar content varies with ripeness, variety, and growing conditions. Plus, a fruit’s sweetness isn’t determined by sugar content alone—acidity, fiber, and texture all play a role.
Enjoy these guilt-free swaps as a naturally sweet alternative to processed and refined sugars!
