The history of the world shows that humans have always had a sweet tooth. The desire for sweetness is innate in human beings, according to Dr. J. Anderson, a Colorado State University professor and nutrition specialist. Sugar is a carbohydrate source that has many names and forms. Sweet foods contain natural sugars, but so do others, in which you may barely notice the sugar. As long as you consume natural sugars in moderation, they are desirable sources of calories for energy production and a way to satisfy your craving for something sweet.
Fruit
Fruit is the most abundant source of the natural sugar fructose---a simple sugar that has only one molecule. The University of California states that all sugars have an average of 4 calories per gram or 20 calories per teaspoon. The total sugar content of a standard serving of fruit varies, depending on the type and species of fruit.
The U.S. Department of Agriculture's nutrient chart shows that dates have the highest natural sugar content, at 112.7 g per 1 cup serving, followed by raisins at 85.8 g. Prunes---dried plums---contain 66.9 g per cup, stewed without added sugar, and canned plums have 35.8 g. A raw mango has 30.8 g; a medium raw plantain provides 26.8 g. Juice-packed apricots, peaches and pears have 26.2 g, 25.4 g and 24 g per cup. Red and green grapes have 24.7 g per serving. Unsweetened fruit juices, such as grape, apple, pineapple and orange juice, contain between 24 g and 20 g of sugar per cup.
Dairy Products
Milk is the sole source of galactose, a natural simple sugar. Lactose, often called "milk sugar," is a sugar formed from galactose and glucose. It is the main natural sugar in milk products. The University of Virginia notes that a condition known as lactose intolerance can make this kind of sugar difficult to digest. People with this condition should limit lactose sugar intake to less than 10 g daily. Foods made with dairy products also contain lactose sugar.
One cup of undiluted sweetened condensed milk contains 40 g of sugar, according to the University of Virginia's list of dairy products that contain lactose sugar. Evaporated milk has 24 g; Acidophilus milk, chocolate milk, whole, low-fat and nonfat milk all contain 11 g per one-cup serving. Buttermilk, at 10 g, has the next highest content. Ice milk and ice cream provide 9 g and 6 g per 1/2 cup, respectively. Low-fat yogurt has 5 g per cup.
Honey and Plant Sugars
Honey, produced by bees, contains the natural sugars glucose and fructose. Honey has 17.2 g of sugar per tablespoon, while granulated table sugar has 12.5 g. Beet and cane sugars contain equal parts of glucose and fructose as components of sucrose---the natural sugar in sugar cane and sugar beets.
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