There are many things in life that are sweet but do not actually contain sugar. When we think of sweetness, our minds often jump to sugary treats like candy, baked goods, soda and more. However, there are numerous options that provide that delightful sweet taste without being packed with refined sugars or artificial sweeteners. In this article, we will explore some of the best sweet options that are not sugar.
Fruit
One of the most obvious choices is fresh fruit. Nature has given us so many delicious fruits that offer an array of sweet flavors and nutrients without any added sugar. Here are some great fruit options:
Berries
Berries like strawberries, raspberries, blackberries and blueberries are all extremely sweet and perfect for curbing a sweet craving. They contain natural sugars like glucose and fructose but have a low glycemic index, meaning they won’t spike blood sugar. Berries are also rich in antioxidants, fiber, vitamins and minerals.
Bananas
Bananas offer a creamy, sweet flavor that makes them ideal for smoothies, overnight oats, pancakes and more. A medium banana contains 14 grams of natural sugars along with vitamin B6, potassium, fiber and vitamin C.
Mangos
Mangos are sweet and tropical with over 20 grams of sugar in one fruit. They are also high in immune-boosting vitamin C and contain enzymes that aid digestion.
Cherries
Cherries contain melatonin which promotes sleep and about 15 grams of sugar per cup. They have anti-inflammatory benefits and compounds that may help reduce uric acid levels.
Pineapple
Pineapple has a vibrant sweet/tart flavor with around 16 grams of sugar per cup. It’s rich in vitamin C, manganese and bromelain which helps digest protein.
Sweet Vegetables
Many vegetables also have a naturally sweet flavor. Here are some nutritious picks:
Sweet Potatoes
Despite their name, sweet potatoes are not very high in sugar, with around 5 grams per small baked potato. They contain fiber, vitamin A, potassium and are a low glycemic index food.
Carrots
Carrots get their sweetness from natural sugars like sucrose, glucose and fructose. One cup of raw carrots has around 4 grams of sugar. They are packed with vitamin A, beta-carotene and fiber.
Beets
Beets offer a rich, earthy sweetness and have 9 grams of sugar per beet. They are high in nitrates that boost blood flow, folate and manganese.
Corn
Corn is naturally sweet with around 6 grams of sugar per ear. It’s also high in fiber, lutein, phosphorus and many B vitamins.
Sweet Onions
While all onions contain some sugar, sweet onions like Vidalias and Walla Wallas have extra sugar, adding a subtle sweetness to dishes. A quarter cup has around 4 grams of sugar.
Nuts and Seeds
Many nuts and seeds have a sweet, nutty flavor. Here are a few options:
| Nut/Seed | Sugar per Serving | Benefits |
|---|---|---|
| Almonds | 1 gram per ounce | Protein, calcium, vitamin E |
| Pistachios | 2 grams per ounce | Protein, fiber, antioxidants |
| Cashews | 2 grams per ounce | Protein, magnesium, zinc |
| Pecans | 1 gram per ounce | Fiber, manganese, antioxidants |
| Walnut | Less than 1 gram per ounce | Omega-3s, magnesium, copper |
| Sesame Seeds | 1 gram per ounce | Calcium, magnesium, iron |
| Sunflower Seeds | 1 gram per ounce | Vitamin E, selenium, magnesium |
Dairy and Non-Dairy Options
Dairy foods and non-dairy alternatives often have natural sweetness too:
Plain Greek Yogurt
Unsweetened Greek yogurt has a mild sweet tang with 6 grams of sugar in one cup. It’s packed with protein, calcium, probiotics and vitamin B12. Add fresh fruit, nuts or seeds to enhance flavor.
Cottage Cheese
Cottage cheese has around 3-6 grams of sugar per cup depending on fat content. It’s rich in protein, calcium, phosphorus and selenium.
Kefir
This cultured milk beverage has up to 10 grams of sugar per cup but is also loaded with probiotics, vitamin D, calcium and protein. The tangy flavor is slightly sweet.
Almond Milk
Unsweetened almond milk has only 1 gram of sugar per cup. It’s plant-based, low carb and dairy free. The almonds give it a mildly sweet taste.
Coconut Milk
Canned, full-fat coconut milk gets its mild sweetness from the coconut meat. It has around 7 grams of sugar per cup and provides healthy fats.
Sweet Spices and Extracts
Certain spices, herbs and extracts provide sweetness for virtually zero calories:
Cinnamon
Cinnamon contains no sugar but activates taste receptors to create a sweet sensation. Studies show it can lower blood sugar too.
Pure Vanilla Extract
Vanilla extract is made from vanilla beans, giving it a sweet, rich flavor with zero sugar.
Pure Almond Extract
This extract captures the sweet almond taste. Just a teaspoon offers robust flavor for smoothies, oats or baked goods.
Maple Syrup
100% pure maple syrup has 60 calories and 16 grams of sugar per tablespoon but packs antioxidants like polyphenols. The flavor is quite sweet so you only need a little.
Molasses
Blackstrap molasses is rich, sweet and contains vitamins and minerals like iron, calcium, magnesium and potassium. Two tablespoons offers 10 grams sugar.
Dates
These dried fruits are very sweet with 15 grams of sugar each. They offer potassium, antioxidants and fiber. Blend into smoothies or use as a syrup substitute.
Honey
Raw, unprocessed honey has 21 grams of sugar per tablespoon. It has enzymes, minerals and compounds that act as antioxidants.
Protein Powders
Many protein powders have no added sugars but use alternative natural sweeteners:
Pea Protein
Pea protein powder is easily digestible and naturally sweet. Sweeteners may include stevia or monk fruit.
Hemp Protein
Hemp protein has an earthy, nutty flavor. Manufacturer’s use stevia leaf extract as a zero-calorie sweetener.
Collagen Peptides
Collagen peptides dissolve in liquids and have a slightly sweet taste. They help support skin, hair, nails, bones and joints.
Whey Protein Isolate
Whey protein isolate is fast-absorbing and contains minimal lactose, making it mild in taste. Stevia leaf extract adds sweetness.
Tea and Coffee
Brew a naturally sweet hot beverage by using these tricks:
Cinnamon Dolce Coffee
Brew coffee and add cinnamon, nutmeg and vanilla extract. The spices enhance the coffee’s inherent sweetness.
Vanilla Black Tea
Steep black tea with a split vanilla bean, vanilla extract or scraped vanilla bean seeds. Add milk for a touch of natural sweetness.
Maple Coffee
Make a maple latte by adding 1 tablespoon maple syrup to hot coffee. Top with frothed milk.
Almond Milk Tea
Rich almond milk has a hint of sweetness. Use it in place of regular milk in chai tea, matcha tea or black tea.
Conclusion
There are clearly many nutritious, low-sugar options that can satisfy a sweet craving. By using fresh produce, spices, natural extracts and unsweetened beverages, you can create sweet treats and dishes without the negative effects of refined sugars. Employ these wholesome ingredients to add sweetness in a healthy way.
With some creativity and experimentation in the kitchen, you can whip up desserts, smoothies, oats, yogurts, coffees and teas that taste decadent without loads of sugar. Try combining fruits like bananas and berries to amplify sweetness in a smoothie. Sprinkle cinnamon and vanilla on oatmeal. Brew coffee or tea with maple syrup or molasses.
The key is focusing on whole foods that offer nutrition along with their natural sweetness. This includes fresh fruits, sweet vegetables, nuts, seeds, spices, pure extracts and unsweetened dairy or non-dairy choices. Read labels and avoid any added sugars. With these healthy options, you can cut down on sugar while still enjoying sweet flavors.