What are they?
Natural sugars are carbohydrates split into different monosaccharides; with fructose and glucose being the most common examples. Natural sugars make up the sweetness we find in fruit and vegetables, as well as a lot of other foods, such as dairy products and root vegetables.

Why do we need them?
Our brain needs at least 100 grams of sugar a day to function, and that sugar shouldn't be added/refined sugar, it should be healthy carbohydrates from sources like whole grain bread, fruit, vegetables and root vegetables, broken down into glucose.
In our app, we recommend that you eat around 50-75 grams of natural sugar per day, meaning you can eat a lot of fruit, berries, vegetables and dairy products each day.
What if I have too much?
It's hard to over consume glucose when you find it in whole food such as potatoes, fruit and vegetables. This is because these food items are nutrient-rich at the same time, also containing starches and fibers. That being said, there is a risk of gaining weight  if you eat too much compared to your energy requirements. You don’t have to avoid eating natural sugars, just follow the guidelines for vegetables, fruits and the customized recommended amounts for you in the app.
Foods with natural sugar content:
  • fruit
  • vegetables
  • nuts and seeds
  • berries
  • potatoes
  • quinoa
  • rice
  • grains (ex. oats, barley, kernel, corn, wheat berries)
  • unsweetened bread
  • pasta/ couscous/ bulgur
  • dairy products (ex. milk, buttermilk, cream, cream cheese)
  • tomato sauce
  • beans & legumes
  • flour

To read more about natural sugar and see what we base our recommendations on, read more here: