Our Pediatric Registered Dietitian provides the facts about natural sugars in foods. No “sugar coating,” just facts.

Okay, we’re going to start off with a statement that might shock you. Sugar isn’t bad. In fact, it is necessary and essential for a healthy metabolism.

Sugar acts as fuel for the metabolism. The metabolism is where the body produces energy in order to function. Your cells need fuel in order to do this, and your cells’ preferred source of fuel is glucose. If you don’t consume enough sugar, glycogen stores (stored glucose) will run low, stress hormones will rise, and the body will break down its own cells and tissues (fats and proteins) in an attempt to make glucose (glycolysis). (1)

Consuming the right kind of sugar and balancing the way it’s consumed is important, especially for our babies and toddlers whose bodies are growing and developing.

You’re likely already aware of the AAP’s recommendation to avoid giving any added sugar to your child before age 2, but what about “natural sugar”? (2)

Is there such a thing as too much natural sugar?

Added sugars are just sugars that have been added to food (cane sugar, corn syrup, etc). Natural sugars are those found naturally in food, like those in whole fruit (fructose) and dairy (lactose). There are also sugars that aren’t considered “added” sugars because they aren’t sugar cane or corn syrup, but they are processed in a way from their natural form that makes them different from natural sugars. A common term for these is “free sugars.”

Take a look at this chart below:

Even though natural sugars are good for our little ones, it is definitely possible to over-do them. The most likely way to go overboard is with fruit. You don’t need to be worried about the natural sugars found in vegetables. A good way to make sure you’re not going overboard is to stick with serving an appropriate serving size of fruit for your little one at snacks and meals alongside protein and fat.

For babies under 12 months, this is 2-4 tablespoons of fruit per meal. For toddlers 1-3 years, ¼-⅓ cup of fruit or ½ piece of fruit per serving is normal, with 2-3 servings of fruit per day.

If your baby or toddler does have too much natural sugar, especially if it is eaten without protein and fat, there is the potential for them to have a blood sugar spike and subsequent crash, which does not feel good and can lead to tiredness and irritability. It is also likely that other important nutrients will be missed out on if your little one eats a disproportionate amount of foods high in natural sugars, like fruit. So, balancing fruits with other nutrient-dense foods is best!

What about juice?

Interestingly, fruit juice is a point of contention. According to the dietary guidelines, fruit juice does not count as an added sugar, but it really should be. (4) Some professionals refer to the sugar in juice as “free sugars” because the sugars in juice are “freed” from their natural form.

We know that high fructose corn syrup is higher in fructose than regular table sugar, but did you know that apple juice is even higher in fructose than high fructose corn syrup? Sugars that are higher in fructose are a bit more problematic due to the way they are metabolized in the liver, especially when consumed in liquid form. When consumed in liquid form. (5). When consumed in liquid form, such as juice, the body rapidly absorbs the sugar leading to a more rapid effect on the liver.

In contrast, when eating a whole piece of fruit, the fructose is more slowly absorbed due to it being packaged with beneficial fibers and phytonutrients. The fiber slows down the release of fructose because the fructose is more “wrapped up” in the cells. (6)

The natural sugar found in fruit is not bad. In fact, it is a great source of carbohydrates (energy) and should definitely be a part of your child’s diet.

It is true that sugar, no matter the form, impacts blood sugar and insulin response. However, the sugar in whole fruit and starchy veggies (sweet potatoes) has a different effect on the body than the sugar in processed foods and baked goods. When a fruit is eaten in its whole form, the natural sugar is packaged along with beneficial fiber that slows down digestion and absorption of the sugar. (6) Fruit is also packed with vitamins, minerals, antioxidants, and phytonutrients that are protective against disease.

Does this mean that we should give our babies and toddlers plates full of fruit all the time? No, because balance is important. As we mentioned before, a plate full of fruit on its own still impacts blood sugar and will likely spike it. Not to mention, fruit is all carbohydrates, so it is missing the other important macronutrients - protein and fat.

Here are a few tips around serving fruit to your baby and toddler:

Offer fruit several times a day (maybe some with breakfast, lunch, dinner, and if your little one asks for a sweet snack) .
Try to pair fruit with a fat and protein source to help balance blood sugar and to provide a snack/meal that will give sustaining energy.
- Strawberries + plain whole milk yogurt
- Apple + cheese + hardboiled egg
- Banana + almond butter
Aim to serve a variety of different fruits so the full variety of micronutrients and phytonutrients can be consumed by your little one. Choosing fruit that’s in season is even better!
When introducing a new fruit, try to involve your little one in preparing it in some way to increase the chances they will want to try it.
Focus on giving your child fruit in its whole, natural form instead of as a juice or a concentrate found in processed snacks.
When at home, try to mash fruit yourself with a fork instead of giving a fruit pouch in order to maintain the benefits of whole fruits. Or blend fruit and yogurt to make your own “pouch!”
Don’t save fruit just for dessert or as a treat. Serve it alongside veggies and protein to avoid giving it a “special food” label.

My toddler, Penelope, 15 months, eating watermelon and cheese as a balanced snack.

A note on fruit pouches:

Pouches are not bad, and can be a really convenient way to feed your baby when necessary; but, offering fruit-based pouches often and regularly over whole fruit is not ideal. Even though the pouches are made of whole fruit, they can be considered to contain “free sugars,” just like juice, because of the extensive processing that is done to the fruit. The processing releases the sugars from their cell structures, negating the benefits of slower sugar absorption found in whole fruits. So, this is something to keep in mind! (7)

What about natural added sugars?

Food companies have definitely caught on to the notion that parents are trying to limit refined sugars, such as high fructose corn syrup, and they are proudly finding alternative ways to sweeten their products with natural sugars. Some common ones are maple syrup, honey, agave nectar, coconut sugar, date sugar, etc. Yes, these sugars are more “natural” and less processed, but they are still added sugars that cause blood sugar spikes and do not add important nutrients.

It is best to avoid giving these to children under age 2, as they are still considered “added” sugars. After age 2, they should still be limited, with whole fruits and vegetables being the goal for a child’s main source of natural sugar.

Okay, so now that you know all of the facts, let’s summarize and talk about how to practically live this out.

The natural sugars found in fruits, veggies, and dairy are an important part of your little one’s diet. They provide carbohydrates that fuel the metabolism and help your baby’s/toddler’s cells make energy. They also provide essential vitamins, minerals, and phytonutrients.
The sugar in whole fruits and veggies are packaged with beneficial fiber that slows absorption of the sugar and helps with satiety.
Fruits are particularly high in natural sugars, and even though they are packed with fiber, it is best to pair fruit with a protein and fat source to help stabilize blood sugar and provide sustaining energy.
Avoid giving little ones under age 2 added sugars. Here are some tips to help!
- Read food labels! Yes, it’s ideal to feed your baby mostly whole foods prepared by you, but sometimes packaged food is part of their diet for different reasons. When buying food for your baby that is packaged, look out for alternative names for added sugars on the label, like high fructose corn syrup, corn sweetener, sucrose, agave nectar, fruit juice concentrate, brown rice syrup, sucrose, honey, etc.
- Avoid juice - it can be considered an added sugar.
- Natural sugars that are added to foods are still considered added sugars, and are best to avoid for babies and limit in general.
- Talk with family members and caregivers about your food preferences for your child and make sure they are on board.