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Which Fruits Contain the Highest Sugar Content?

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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?

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In Nutrition

What are the Different Types of Sugars?

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Lately, we’ve been hearing a lot about sugar being a bad thing. But then we hear about natural sugars which are not necessarily so bad. So which sugars should we be eating, and which should we be staying away from? This article will break it all down for you.

What are the Different Types of Sugar?

There are four different types of sugar as follows:

  • Glucose: A component of many carbohydrates
  • Fructose: The sugar found in fruit
  • Sucrose: Table sugar
  • Lactose: The sugar found in dairy

The Difference Between Natural and Added Sugar

The sugars listed above can further be broken down into categories of natural and added sugar. As you may guess, added sugar is the sugar added to food. It gives food a sweet taste and adds calories. It does not provide any nutritional benefits so the calories from sugar are often referred to as empty calories.

Added sugar will not do much harm when consumed in moderation. But if it’s consumed excessively, it can contribute to various health conditions including diabetes, heart disease and more.

Natural sugar is the sugar naturally found in fruits and milk. The sugar itself does not provide any health benefits. But the food it’s found in is often highly nutritious and an important part of many diets.

Be aware that foods with natural sugar may also have added sugars.

What are the Different Names of Added Sugars?

Sugar can go by a variety of names making it difficult to determine if the foods you are eating contain added sugar or not. These include the following:

  • Agave nectar
  • Barley malt syrup
  • Brown sugar
  • Brown rice syrup
  • Coconut syrup
  • High fructose corn syrup
  • Maple syrup
  • Raw sugar

…and the list goes on.

Note that products like coconut sugar and honey are healthier sources of added sugar than table sugar as they contain trace amounts of vitamins and minerals. While they should not be consumed excessively, foods with these natural sweeteners are preferred to those that contain artificial sweeteners.

How to Calculate Sugar on Food Labels

The FDA is stepping in to make it easier for people to determine whether the sugars they are eating are harmful or not. They are requiring food manufacturers to list both total sugars and added sugars on their product labels. The total sugars signify how much sugar is in the product including natural and added sugar combined. The added sugar signifies the added sugar only.

You should also be aware that food manufacturers will list ingredients according to the ingredient most present in the product. So if sugar is one of the first ingredients listed on the label, the food is likely to be unhealthy and highly caloric.

Now that you know the different types of sugar, you can determine which you should be limiting, and which are okay to consume. But it’s always best to limit sugar consumption to stay healthy. What do you do to keep the sugar in your diet under control?

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In Nutrition

Is the Sugar in Fruit Bad for You?

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Sugar is bad for you. Fruit is good for you. But fruit contains sugar. So how can both statements be true?

This article will break it down so you can determine if the sugar in fruit is good or bad.

Are Fruits Loaded with Sugar?

When we talk about harmful sugar, we are typically talking about table sugar and high fructose corn syrups which contain glucose and fructose, usually in equal measure. These ingredients can negatively affect metabolism if consumed excessively.

Fruit also contains fructose. So, is fruit bad for you?

The answer is no. The fructose content in fruit is so low that it will not harm your metabolism. It is safe to eat for most people.

Fruits Take Time to Chew and Digest

Fruits have a high fiber and water content. They give fruit chewing resistance meaning they take time to chew and digest. As a result, the fructose hits your liver slowly causing less of an impact.

In addition, the fiber and water in fruit are good for you. Fiber is beneficial to digestion. It reduces cholesterol, and it helps the body process sugar. It also makes you feel full, so you don’t snack as often.

Water hydrates the system helping maintain body temperature. It lubricates joints and protects the spinal cord. It also aids with excretion.

What About Fruit Juice?

While fresh fruit is good for you, you should be careful when consuming fruit juice and dried fruit. These should be added to the diet in limited quantities if at all.

While juice has the vitamins and antioxidants fruit contains, it does not require chewing. Therefore, it will hit your liver faster causing more of an impact.

Also, be warned. If you are drinking a fruit drink that is not 100% juice, the sugar content will be even higher and more detrimental to health.

If you enjoy fruit drinks, consider making yourself a smoothie with whole fruit, ice, and water. Smoothies are typically good for you but be careful of what else you add to the mix.

Dried fruit is also not a great option because, unlike fresh fruit, it does not have a high water content. And because dried fruit pieces are small, you are likely to consume larger quantities increasing your intake of sugar and calories. However, it is still better than eating no fruit at all.

When to Avoid Fruit

Some people are advised to avoid fruit because they are allergic to it or because it causes digestive issues. You may also want to eliminate it if you follow a low carb or ketogenic diet.

Ketogenic diets aim to reduce carbs, so your body changes the way it processes sugar into energy. Fruits tend to be high in carbs and are not recommended for this type of diet.

Conclusion

Fruit may contain sugar, but its water and fiber content balances any harmful effects. It is rich in vitamins, minerals and antioxidants making it a beneficial part of any diet. Which kind is your favorite?

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