{"id":3420,"date":"2025-01-08T21:51:30","date_gmt":"2025-01-08T21:51:30","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/is-the-sugar-content-in-fruit-unhealthy.html"},"modified":"2025-01-08T21:51:30","modified_gmt":"2025-01-08T21:51:30","slug":"is-the-sugar-content-in-fruit-unhealthy","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/is-the-sugar-content-in-fruit-unhealthy.html","title":{"rendered":"Is the Sugar Content in Fruit Unhealthy?"},"content":{"rendered":"

Fruits are called nature\u2019s candy for a reason: They are our largest source of sugar in minimally processed whole foods. So when the low-carb diet gained popularity, fruit came under scrutiny by scrupulous dieters looking for a nutritional edge. We know fruit is a good source of valuable vitamins and minerals, but many people wonder: Is the sugar in fruit bad for you?<\/p>\n

Read on to get a better understanding of the sugar in your fruit and whether not it might be a concern for you.<\/p>\n

Is Sugar in Fruit Bad for You?<\/h2>\n

In short, no, you probably shouldn\u2019t eliminate that daily banana. Experts do want you to consume less sugar, but you should strive to slash\u00a0added sugar, not the naturally occurring sugars from fruit and dairy. That\u2019s because natural sugars also contain fiber, which slows down your body\u2019s absorption of that sugar and therefore helps balance blood sugar levels.<\/p>\n

Instead of axing fruit, try cutting down on sugary beverages such as sodas, lattes, energy drinks, and sports drinks, as well as refined carbohydrates such as cookies, cakes, and candies. Compared to some of these sugar bombs, fruit\u2019s sugar content doesn\u2019t come close \u2014 and it\u2019s real, nutritionally superior food.<\/p>\n

However, moderation is key because the sugar in fruit is still sugar.<\/p>\n

Can You Eat Too Much Sugar from Fruit?<\/h2>\n<\/p>\n

Sometimes. Naturally occurring sugar in fruit is better than refined sugar, but it\u2019s still possible to overdo it: \u201cFor people who have a strong sugar addiction, or who want to lose weight, you can actually overindulge in [fruit] if you\u2019re eating them all day long,\u201d says Keri Glassman, MS, RD, CDN.<\/p>\n

Researchers like Dr. Robert Lustig associate fructose to\u00a0\u201calcohol without the buzz.\u201d The basic argument: Glucose can be used by any tissue in the body, but only the liver is responsible for processing fructose, which, remember, is the main source of sugar in fruit.<\/p>\n

When faced with fructose, the liver has two choices: It can convert fructose into glucose to fuel other tissues, or it can convert the fructose into fat and store it. If you regularly eat more than enough calories, guess what choice your liver makes? That\u2019s right: It\u2019ll store excess fructose as fat.<\/p>\n

This isn\u2019t good because over time, this fat can accumulate in the liver and drive up your risk for insulin resistance and type 2 diabetes.<\/p>\n

Is Sugar in Fruit the Same as Regular Sugar?<\/h2>\n

The sticky sweetness you enjoy from a crisp apple comes from\u00a0fructose, the main (but not the only) sugar in fruits. Fruits contain a combination of sugars \u2014 for example, an\u00a0apple contains 6 percent fructose and 3 percent sucrose\u00a0by weight. Sucrose is what we commonly know as table sugar, and it\u2019s made up of fructose and glucose units (molecules) joined together.<\/p>\n

Once eaten, you can digest both sucrose and fructose into glucose, which your brain and body uses as fuel \u2014 and glucose is what ends up in your bloodstream and raises your blood sugar. While sucrose can be quickly digested into glucose to spike blood sugar, fructose is more complicated.<\/p>\n

Pure fructose\u00a0doesn\u2019t raise blood sugar very much, making it a popular sweetener for diabetics. Of course, that doesn\u2019t give it a free pass.<\/p>\n

When Should You Avoid Eating Fruit?<\/h2>\n

\"Isolated<\/p>\n

The evidence against fructose collected by well-intentioned researchers like Dr. Lustig is partly why you may encounter sugar-phobic folks. But keep in mind that even Dr. Lustig, who goes on record calling sugar \u201ctoxic,\u201d told the New York Times\u00a0he\u00a0wouldn\u2019t advise cutting out fruit.<\/p>\n

Basically, if you\u2019re concerned about your sugar intake, you may want to consider avoiding fruit when it\u2019s been highly processed \u2014 that apple juice isn\u2019t the same as eating an apple, and you may not be getting the same ratio of beneficial fiber compared to the apple.<\/p>\n

Also, be wary of dried fruit. Dried fruit does contain fiber, but at a much lower volume, which makes overeating a more likely prospect.<\/p>\n

How Much Sugar Is in Fruit?<\/h2>\n

Still interested in reaching for lower-sugar fruits? Here\u2019s a chart to help you understand how much sugar is in 20 popular fruits:<\/p>\n

*Chart displayed from least sugar to most sugar by grams.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Fruit<\/td>\nWeight<\/td>\nCals<\/td>\nCarbs<\/td>\nFiber<\/td>\nSugar*<\/td>\n% sugar by weight<\/td>\n<\/tr>\n
Avocado (\u00bd cup, sliced)<\/span><\/td>\n73 g<\/span><\/td>\n117<\/span><\/td>\n6.2 g<\/span><\/td>\n4.9 g<\/span><\/td>\n0.5 g<\/span><\/td>\n1%<\/span><\/td>\n<\/tr>\n
Raspberries (\u00bd cup)<\/span><\/td>\n61.5 g<\/span><\/td>\n32<\/span><\/td>\n7.3 g<\/span><\/td>\n4 g<\/span><\/td>\n2.7 g<\/span><\/td>\n4%<\/span><\/td>\n<\/tr>\n
Strawberries (\u00bd cup)<\/span><\/td>\n72 g<\/span><\/td>\n23<\/span><\/td>\n5.5 g<\/span><\/td>\n1.4 g<\/span><\/td>\n3.5 g<\/span><\/td>\n5%<\/span><\/td>\n<\/tr>\n
Blackberries (\u00bd cup)<\/span><\/td>\n72 g<\/span><\/td>\n31<\/span><\/td>\n6.9 g<\/span><\/td>\n3.8 g<\/span><\/td>\n3.5 g<\/span><\/td>\n5%<\/span><\/td>\n<\/tr>\n
Watermelon (\u00bd cup, diced)<\/span><\/td>\n76 g<\/span><\/td>\n23<\/span><\/td>\n5.7 g<\/span><\/td>\n0.3 g<\/span><\/td>\n4.7 g<\/span><\/td>\n6%<\/span><\/td>\n<\/tr>\n
Apple (\u00bd cup, sliced)<\/span><\/td>\n54.5 g<\/span><\/td>\n28<\/span><\/td>\n7.5 g<\/span><\/td>\n1.3 g<\/span><\/td>\n5.7 g<\/span><\/td>\n10%<\/span><\/td>\n<\/tr>\n
Cantaloupe (\u00bd cup, diced)<\/span><\/td>\n78 g<\/span><\/td>\n27<\/span><\/td>\n6.4 g<\/span><\/td>\n0.7 g<\/span><\/td>\n6.1 g<\/span><\/td>\n8%<\/span><\/td>\n<\/tr>\n
Peach (\u00bd cup, sliced)<\/span><\/td>\n77 g<\/span><\/td>\n30<\/span><\/td>\n7.4 g<\/span><\/td>\n1.2 g<\/span><\/td>\n6.5 g<\/span><\/td>\n8%<\/span><\/td>\n<\/tr>\n
Pear (\u00bd cup, sliced)<\/span><\/td>\n70 g<\/span><\/td>\n40<\/span><\/td>\n10.7 g<\/span><\/td>\n2.2 g<\/span><\/td>\n6.8 g<\/span><\/td>\n10%<\/span><\/td>\n<\/tr>\n
Honeydew (\u00bd cup, diced)<\/span><\/td>\n85 g<\/span><\/td>\n31<\/span><\/td>\n7.7 g<\/span><\/td>\n0.7 g<\/span><\/td>\n6.9 g<\/span><\/td>\n8%<\/span><\/td>\n<\/tr>\n
Blueberries (\u00bd cup)<\/span><\/td>\n74 g<\/span><\/td>\n42<\/span><\/td>\n10.7 g<\/span><\/td>\n1.8 g<\/span><\/td>\n7.4 g<\/span><\/td>\n10%<\/span><\/td>\n<\/tr>\n
Grapes (\u00bd cup)<\/span><\/td>\n46 g<\/span><\/td>\n31<\/span><\/td>\n7.9 g<\/span><\/td>\n0.4 g<\/span><\/td>\n7.5 g<\/span><\/td>\n16%<\/span><\/td>\n<\/tr>\n
Grapefruit (\u00bd cup, sections)<\/span><\/td>\n115 g<\/span><\/td>\n37<\/span><\/td>\n9.3 g<\/span><\/td>\n1.3 g<\/span><\/td>\n8 g<\/span><\/td>\n7%<\/span><\/td>\n<\/tr>\n
Kiwi (\u00bd cup, sliced)<\/span><\/td>\n90 g<\/span><\/td>\n55<\/span><\/td>\n13.2 g<\/span><\/td>\n2.7 g<\/span><\/td>\n8.1 g<\/span><\/td>\n9%<\/span><\/td>\n<\/tr>\n
Pineapple (\u00bd cup, chunks)<\/span><\/td>\n82.5 g<\/span><\/td>\n41<\/span><\/td>\n10.8 g<\/span><\/td>\n1.2 g<\/span><\/td>\n8.1 g<\/span><\/td>\n10%<\/span><\/td>\n<\/tr>\n
Plum (\u00bd cup, sliced)<\/span><\/td>\n82.5 g<\/span><\/td>\n38<\/span><\/td>\n9.4 g<\/span><\/td>\n1.2 g<\/span><\/td>\n8.2 g<\/span><\/td>\n10%<\/span><\/td>\n<\/tr>\n
Orange (\u00bd cup, sliced)<\/span><\/td>\n90 g<\/span><\/td>\n42<\/span><\/td>\n10.6 g<\/span><\/td>\n2.2 g<\/span><\/td>\n8.4 g<\/span><\/td>\n9%<\/span><\/td>\n<\/tr>\n
Cherries (\u00bd cup)<\/span><\/td>\n69 g<\/span><\/td>\n43<\/span><\/td>\n11 g<\/span><\/td>\n1.4 g<\/span><\/td>\n8.9 g<\/span><\/td>\n13%<\/span><\/td>\n<\/tr>\n
Banana (\u00bd cup, sliced)<\/span><\/td>\n75 g<\/span><\/td>\n67<\/span><\/td>\n17.1 g<\/span><\/td>\n2 g<\/span><\/td>\n9.2 g<\/span><\/td>\n12%<\/span><\/td>\n<\/tr>\n
Mango (\u00bd cup, sliced)<\/span><\/td>\n82.5 g<\/span><\/td>\n50<\/span><\/td>\n12.4 g<\/span><\/td>\n1.3 g<\/span><\/td>\n11.3 g<\/span><\/td>\n14%<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/p>\n

\"Pin<\/p>\n","protected":false},"excerpt":{"rendered":"

Fruits are called nature\u2019s candy for a reason: They are our largest source of sugar in minimally processed whole foods. So when the low-carb diet gained popularity, fruit came under scrutiny by scrupulous dieters looking for a nutritional edge. We know fruit is a good source of valuable vitamins and minerals, but many people wonder: […]<\/p>\n","protected":false},"author":1,"featured_media":3421,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3420"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3420\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3421"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}