We all know fruits have natural sugars. But some, like bananas, grapes, cherries, figs, and apples, have a higher sugar content than others. So, should we be cutting these fruits from our diets? Here’s what you need to know.
Is the Sugar in Fruit Bad?
Experts tell us to eat plenty of fruit. But they also tell us to stay away from sugar. So, if fruit contains sugar, how can that be good?
Well, fruit is high in sugar, but it also contains vitamins, minerals, and nutrients. This makes it different from foods with added sugars that make for empty calories.
Fruit is also high in fiber which means it is digested more slowly. This makes for more stable blood glucose levels.
However, people with diabetes must be careful about how much sugar they consume regardless of the source. So which fruits have the highest sugar content? All will be revealed in the next section.
Fruits and Sugar Content
Apples: 17.1 – 20.8 grams of sugar
Apples are rich in antioxidants that protect against diabetes and cognitive decline.
Bananas: 15.4 grams of sugar
Bananas are a good source of potassium and healthy fats which support cellular and heart health.
Figs: 6.52 – 10.4 grams of sugar
Figs are rich in phenolic compounds and carotenoids which have antioxidant properties.
Grapes: 23.2 grams of sugar
Grapes offer antioxidant, anti-inflammatory, and antimicrobial properties.
Mangoes: 22. 5 grams of sugar
Mangoes are a good source of the antioxidants vitamins A, C, and beta-carotene. They are also rich in potassium.
Oranges: 8.98 – 17.2 grams of sugar
Like other citrus fruits, oranges are a good source of vitamin C. They are also plentiful in potassium and calcium.
Pears: 15.7 grams of sugar
Pears are high in fiber which is beneficial to digestion. It also contains antioxidants that lower blood fat and protect against ulcers.
Pomegranates: 38.6 grams of sugar
Pomegranates have been shown to lower blood pressure. They also have antimicrobial and antioxidant properties.
Sweet Cherries: 19.7 grams of sugar
Cherries are rich in polyphenols and vitamin C which have anti-inflammatory and antioxidant properties.
Watermelon: 9.42 grams of sugar
Watermelon contains polyphenols and other compounds that reduce the risk of conditions such as cardiovascular disease, ulcers, and diabetes.
What Sugars Do I Need to Avoid?
So if the sugar in fruit is mostly okay to consume, which sugars should you be avoiding? You should stay away from foods that contain added sugars such as:
- High-fructose corn syrup
- Corn sweetener
- Malt sugar
- Dextrose
- Maltose
- Glucose
- Fructose
- Fruit juice concentrate
- Malt sugar
- Honey
Added sugars are typically found in items such as candy, pies, cakes, cookies, doughnuts, ice cream, sugary sodas, and beverages.
Now that you know the lowdown of fruit and its sugar content, which will you be adding to your diet?
