Have you ever picked up a fruit drink thinking it is healthy only to find out they are full of added sugar? Most of us assume that fruit drinks are good for us and go for ready-to-drink fruit sugar drinks. Many of these are loaded with hidden sugars and artificial sweeteners. They do more harm than good to our health.
This blog will help you understand natural sugar vs added sugar and also brings 5 natural sweetener drinks that are healthy and refreshing for this summer. If you are health conscious and looking for smarter and more balanced nutrition for the whole family, our family nutrition mix is a great choice.
Understanding Two Types of Sugar
We can broadly classify sugar into two categories. Natural sugar and added sugar.
Natural sugar
Natural sugar is the sugar naturally found in food. It is present in fruits and vegetables in the form of fructose, in milk in the form of lactose and also found in grains in the form of maltose. The natural sugar in fruits comes along with fibre, vitamins and minerals, making them a healthier option compared to refined sugar.
Added sugar
Added sugar is any sugar or syrups added to foods or drinks during processing. It offers no nutritional value, and you will have to take a dietary fibre supplement to compensate for the fibre content. Added sugar offers only empty calories. Commonly added sugars are white sugar, brown sugar, high fructose corn syrup and artificial sweeteners.
Too much sugar can affect metabolism and health.
According to WHO guidelines, a high intake of free sugars is strongly associated with an increased risk of obesity and type 2 diabetes.[1]
The CDC also warns that high intake of added sugars can lead to weight gain, insulin resistance, and heart disease.[2]
Harvard T.H. Chan School of Public Health also highlights that added sugars can lead to blood sugar spikes, poor gut health, and long-term metabolic issues.[3]
Natural Sugar Sweeteners vs. Added Sugar
Is sugar healthy? If so, which sugar is healthy? Here is a quick comparison of natural sugar vs added sugar.
|
Factor |
Natural sugar sweeteners |
Added sugar |
|
Source |
Naturally found in fruits, vegetables, milk, etc |
Refined sugar, glucose syrup, synthetic sweeteners |
|
Example |
Honey, maple syrup, dates |
White sugar, glucose syrup, artificial sweeteners |
|
Nutritional value |
Comes with vitamins, minerals and fibre |
Empty calories, zero nutrients |
|
Digestion impact |
Slower absorption. Gentle on blood sugar levels |
Rapid sugar spikes and crashes |
|
Health benefits |
Supports energy balance, gut health and sugar nutrition |
Linked to obesity, diabetes and poor gut health |
|
Natural occurrence in foods |
Yes - part of whole foods like fruits and milk |
No - added during processing or cooking |
|
Taste |
Mild sweetness with natural flavour |
Intense sweetness |
|
Recommended for |
Healthier lifestyle, daily use |
Best avoided or consumed in limited quantities |
See how popular sugary drinks stack up against Good Monk in our blog Rasna vs Tang vs Good Monk.
5 Natural Sweetener Drink Mixes
Here are 5 refreshing summer drinks with natural sweeteners.
1. Honey Citrus Punch
In this refreshing summer drink, we will be using honey as the natural sweetener. Honey adds antioxidants and antibacterial properties and doesn’t cause sugar spikes
Recipe:
Ingredients:
Cold water or soda - 1 cup
Good Monk Orange natural sugar drink mix: 1 sachet
Fresh lime juice: 1 tablespoon
Raw honey: 1 tablespoon
Black salt: a pinch
Garnish: Ice cubes and mint leaves
Preparation: Mix all the ingredients, garnish and serve this no-added-sugar juice chilled.
2. Maple Citrus Cooler
We will be using pure maple syrup to sweeten this citrusy, no-added-sugar juice. Maple syrup has trace minerals like zinc and manganese and has a lower glycemic index than refined sugar.
Recipe:
Ingredients:
Cold water - 1 cup
Good Monk Orage natural sugar drink mix: 1 sachet
Pure maple syrup: 1 tablespoon
Grated ginger: ½ teaspoon
Lemon juice: 1 tablespoon
Ice cubes
Preparation: Mix Good Monk orange drink mix with cold water. Blend in other ingredients and stir well for a refreshing summer drink.
3. Date-Sweetened Fruit Blend
In this mixed fruit no-added-sugar juice, we will be using a blended paste of dates as a natural sweetener. Dates are high in fibre, potassium and iron. It is a good gut health supplement that aids digestion and gives energy without sugar crashes.
Recipe:
Ingredients:
Good monk instant fruit drink mix :3 flavours, 1 sachet each
Dates blended into a paste: 2-3 numbers
Lemon juice: 1 tablespoon
Water: as needed
Ice cubes
Preparation: Blend the ingredients well and serve chilled as a refreshing summer drink. Dates make this drink the best multivitamin for old age and kids alike.
4. Berry Agave Refresh
For this refreshing mixed berry no-added-sugar juice, we will be using organic agave nectar as a natural sweetener. Agave nectar is sweeter than sugar. So you need to only use less.
Recipe:
Ingredients:
Good monk instant berry natural sugar drink mix: 1 Sachet
Agave nectar: 1 tablespoon
Lemon juice: 1 tablespoon
Water or soda: 1 cup
Garnish: Mint leaves
Preparation: Mix all the ingredients, garnish with crushed mint leaves and serve this refreshing summer drink chilled.
5. Coconut Date Delight
To make this tropical no-added-sugar juice, we will be using dates and coconut water as natural sweeteners. Coconut water is loaded with electrolytes and is very hydrating. Dates will add energy and fibre.
Recipe:
Ingredients:
Good monk instant pineapple natural sugar drink mix: 1 Sachet
Coconut water:½ cup
Dates blended into a paste: 2 numbers
Lemon juice: 1 tablespoon
Cold water: 1/2 cup
Garnish: Mint leaves
Preparation: Mix Good Monk pineapple drink mix with cold water. Blend in other ingredients and stir well to make this no-added-sugar juice.
Conclusion
Next time you pick up a fruit drink, look beyond the label. Not all sweetness is equal. By choosing drinks made with natural sweeteners, you are hydrating your body and giving it better nutrition. For a convenient option, natural fruit drink mixes from a trusted nutrition mix brand like Good Monk are a smarter choice. Good Monk is a clean nutrition brand focused on health-friendly, natural alternatives. Trusted by families, backed by science. Our natural drink mixes also make a thoughtful health gift hamper to share with your loved ones.
Sip smarter this summer!
Frequently Asked Questions: Natural vs. Added Sugar
1. What is natural Sugar?
Natural sugar is the sugar found naturally in food. It comes with fibre, vitamins and minerals and is a healthier choice.
2. What is added sugar?
Added sugar is the sugar or syrups added to food or drinks during processing. This includes white and brown sugar, glucose syrup and artificial sweeteners. Added sugar has no nutritional value and provides empty calories.
3. Is natural sugar in drinks better than added sugars?
Yes. Natural sugar in drinks is better than added sugars. Natural sugar in fruits has added nutrients and causes no sudden sugar spikes. Added sugars affect metabolism and overall health.
4. Is it better to drink real sugar or artificial sweeteners?
It is best to drink natural sugar drinks over artificial sweeteners. Artificial sugars are also sometimes marked as sugar-free options just because they are not refined white sugars. Artificial sweeteners can increase sugar cravings. In the long run, natural sweeteners like honey and dates are the best for your health and sugar nutrition.
References:
[1] https://www.who.int/publications/i/item/9789241549028
[3] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
