Healthier Sources of Sugar
Foods that naturally contain sugar and are nutritious, these are some of the best choices:
- Berries — strawberries, blueberries, raspberries; relatively low in sugar and high in fiber and antioxidants.
- Whole fruit — apples, oranges, pears, peaches, grapes, etc. You get natural sugar along with fiber, vitamins, and water.
- Bananas — a convenient source of carbohydrates and potassium, particularly useful around exercise.
- Kiwi and citrus fruits — naturally sweet and rich in vitamin C and fiber.
- Plain milk — contains natural lactose plus protein and calcium.
- Plain Greek yogurt — contains some natural lactose and provides substantial protein; you can add berries or other fruit for sweetness.
- Dates — naturally very sweet and contain fiber and minerals. They're nutritious but still concentrated in sugar, so portions matter.
- Sweet potatoes — contain naturally occurring sugars and starch along with fiber, potassium, and other nutrients.
- Beans and lentils — aren't particularly sweet, but their carbohydrates provide steady energy because they're rich in fiber and protein.
If you want something sweet
A good rule is pair sweetness with fiber, protein, or healthy fat. For example:
- Apple + peanut/almond butter
- Berries + Greek yogurt
- Banana + nuts
- Dates + a handful of nuts
- Oatmeal + berries and cinnamon
These combinations tend to be more filling than eating refined sugar by itself.
Honey, maple syrup, agave, coconut sugar, and brown sugar aren't really “healthy sugars.” They're still added sugars, even though some may contain tiny amounts of additional nutrients.
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