Fruits are known as nature’s sweet for a motive: They’re our largest supply of sugar in minimally processed complete meals. So when the low-carb diet gained reputation, fruit got here underneath scrutiny by scrupulous dieters in search of a dietary edge. We all know fruit is a good source of valuable vitamins and minerals, however many individuals surprise: Is the sugar in fruit dangerous for you?
Learn on to get a greater understanding of the sugar in your fruit and whether or not not it is perhaps a priority for you.
Is Sugar in Fruit Unhealthy for You?
Briefly, no, you in all probability shouldn’t eradicate that each day banana. Experts do want you to consume less sugar, however it is best to attempt to slash added sugar, not the naturally occurring sugars from fruit and dairy. That’s as a result of pure sugars additionally comprise fiber, which slows down your physique’s absorption of that sugar and due to this fact helps steadiness blood sugar ranges.
As a substitute of axing fruit, strive reducing down on sugary drinks comparable to sodas, lattes, vitality drinks, and sports activities drinks, in addition to refined carbohydrates comparable to cookies, muffins, and candies. In comparison with a few of these sugar bombs, fruit’s sugar content material doesn’t come shut — and it’s actual, nutritionally superior meals.
Nevertheless, moderation is vital as a result of the sugar in fruit remains to be sugar.
Can You Eat Too A lot Sugar from Fruit?
Typically. Naturally occurring sugar in fruit is healthier than refined sugar, but it surely’s nonetheless attainable to overdo it: “For individuals who have a robust sugar habit, or who wish to drop pounds, you possibly can truly overindulge in [fruit] for those who’re consuming all of them day lengthy,” says Keri Glassman, MS, RD, CDN.
Researchers like Dr. Robert Lustig affiliate fructose to “alcohol without the buzz.” The essential argument: Glucose can be utilized by any tissue within the physique, however solely the liver is answerable for processing fructose, which, bear in mind, is the primary supply of sugar in fruit.
When confronted with fructose, the liver has two decisions: It will possibly convert fructose into glucose to gasoline different tissues, or it could actually convert the fructose into fats and retailer it. If you happen to usually eat greater than sufficient energy, guess what selection your liver makes? That’s proper: It’ll retailer extra fructose as fats.
This isn’t good as a result of over time, this fats can accumulate within the liver and drive up your threat for insulin resistance and kind 2 diabetes.
Is Sugar in Fruit the Identical as Common Sugar?
The sticky sweetness you get pleasure from from a crisp apple comes from fructose, the primary (however not the one) sugar in fruits. Fruits comprise a mixture of sugars — for instance, an apple contains 6 percent fructose and 3 percent sucrose by weight. Sucrose is what we generally know as desk sugar, and it’s made up of fructose and glucose models (molecules) joined collectively.
As soon as eaten, you possibly can digest each sucrose and fructose into glucose, which your mind and physique makes use of as gasoline — and glucose is what results in your bloodstream and raises your blood sugar. Whereas sucrose may be shortly digested into glucose to spike blood sugar, fructose is extra sophisticated.
Pure fructose doesn’t increase blood sugar very a lot, making it a well-liked sweetener for diabetics. After all, that doesn’t give it a free go.
When Ought to You Keep away from Consuming Fruit?
The proof towards fructose collected by well-intentioned researchers like Dr. Lustig is partly why chances are you’ll encounter sugar-phobic of us. However needless to say even Dr. Lustig, who goes on report calling sugar “poisonous,” advised the New York Occasions he wouldn’t advise cutting out fruit.
Principally, for those who’re involved about your sugar consumption, chances are you’ll wish to take into account avoiding fruit when it’s been highly processed — that apple juice isn’t the identical as consuming an apple, and also you will not be getting the identical ratio of beneficial fiber in comparison with the apple.
Additionally, be cautious of dried fruit. Dried fruit does comprise fiber, however at a a lot decrease quantity, which makes overeating a extra possible prospect.
How A lot Sugar Is in Fruit?
Nonetheless fascinated about reaching for lower-sugar fruits? Right here’s a chart that will help you perceive how a lot sugar is in 20 standard fruits:
*Chart displayed from least sugar to most sugar by grams.
Fruit | Weight | Cals | Carbs | Fiber | Sugar* | % sugar by weight |
Avocado (½ cup, sliced) | 73 g | 117 | 6.2 g | 4.9 g | 0.5 g | 1% |
Raspberries (½ cup) | 61.5 g | 32 | 7.3 g | 4 g | 2.7 g | 4% |
Strawberries (½ cup) | 72 g | 23 | 5.5 g | 1.4 g | 3.5 g | 5% |
Blackberries (½ cup) | 72 g | 31 | 6.9 g | 3.8 g | 3.5 g | 5% |
Watermelon (½ cup, diced) | 76 g | 23 | 5.7 g | 0.3 g | 4.7 g | 6% |
Apple (½ cup, sliced) | 54.5 g | 28 | 7.5 g | 1.3 g | 5.7 g | 10% |
Cantaloupe (½ cup, diced) | 78 g | 27 | 6.4 g | 0.7 g | 6.1 g | 8% |
Peach (½ cup, sliced) | 77 g | 30 | 7.4 g | 1.2 g | 6.5 g | 8% |
Pear (½ cup, sliced) | 70 g | 40 | 10.7 g | 2.2 g | 6.8 g | 10% |
Honeydew (½ cup, diced) | 85 g | 31 | 7.7 g | 0.7 g | 6.9 g | 8% |
Blueberries (½ cup) | 74 g | 42 | 10.7 g | 1.8 g | 7.4 g | 10% |
Grapes (½ cup) | 46 g | 31 | 7.9 g | 0.4 g | 7.5 g | 16% |
Grapefruit (½ cup, sections) | 115 g | 37 | 9.3 g | 1.3 g | 8 g | 7% |
Kiwi (½ cup, sliced) | 90 g | 55 | 13.2 g | 2.7 g | 8.1 g | 9% |
Pineapple (½ cup, chunks) | 82.5 g | 41 | 10.8 g | 1.2 g | 8.1 g | 10% |
Plum (½ cup, sliced) | 82.5 g | 38 | 9.4 g | 1.2 g | 8.2 g | 10% |
Orange (½ cup, sliced) | 90 g | 42 | 10.6 g | 2.2 g | 8.4 g | 9% |
Cherries (½ cup) | 69 g | 43 | 11 g | 1.4 g | 8.9 g | 13% |
Banana (½ cup, sliced) | 75 g | 67 | 17.1 g | 2 g | 9.2 g | 12% |
Mango (½ cup, sliced) | 82.5 g | 50 | 12.4 g | 1.3 g | 11.3 g | 14% |