Is Fruit Sugar Bad Sugar?
Is sugar in fruit actually bad for you? Here's what you need to know. So what's the deal with sugarin fruit? You've definitelyheard the buzzword fructose in the health world (maybe the dreaded additivehigh fructose corn syrup), and recognize that too much sugar can have negative effects on your body. But experts say it might be less about the fact that you're consuming fructose, the sugar in fruit, and more abouthow much. Here's the scoop on how you should view the sugar in fruit and how to incorporate it healthfully into your diet. Can Fruit Be That Bad for You? What You Need to Know Some studies have found that fructose can be the most harmful type of sugar for your metabolism, compared to glucose, the sugar found naturally in our bloodstream; and sucrose, a combination of fructose and glucose. "Glucose doesn't metabolize the same way as fructose and deposits less fat than fructose," says Justin Rhodes, Ph.D., associate professor at the University of Illinois Neuroscience Program and Institute for Genomic Biology. And while the sugar in fruit and in soda is essentially the same molecule, "an apple has about 12 grams of fructose compared to 40 grams in a serving of soda, so you'd need to eat about three apples to get the same amount of fructose as one soda," Rhodes says. Plus, fruit contains fiber, vitamins, and minerals that are importantfor a healthy diet,while the sugarsin soda or certain energy barsare just empty calories because they often lack other essential nutrients. "Fruit requires a lot of chewing so you'll likely feel more satisfied after eating it," says Amanda Blechman, RD, Scientific Affairs Managers at DanoneWave. "It's easier to drink larger amounts of soda (and therefore more calories and sugar) without feeling as full." Think about it, when was the Continue reading >>
25 Popular Fruits—ranked By Sugar Content!
You know it's in your soda, your protein bars, and your cereals. Heck, it's even lurking in your marinara sauces and salad dressings! We're talking about added sugar, of course. And this little ingredient is making a big impact on your waistline. The pervasiveness of added sweeteners in our diets is linked to an increased risk of obesity, diabetes, heart disease, and stroke. But in the epic rush to avoid sugar, many health-conscious consumers and low-carb dieters are starting to cut back on eating fruit. Superficially, it could make sense; if you were to look at certain fruits' nutrition labels, they may boast over 20 grams of the sweet stuff. But this sugar isn't the same as the kind that's used in your ice cream. Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition, and New York City-based celebrity dietitian and fitness expert, weighs in: "It's key to look at added sugars differently than sugar in fruit, because in fruit we're getting so much more nutrition [compared to refined sugar]." We're getting free-radical-fighting antioxidants, vitamins, minerals, phytochemicals, water, and fiber. This total package is what makes eating fruit so good for you. In fact, countless studies have found that increased fruit consumption, regardless of the fruit's sugar content, is tied to lower body weight and a lower risk of obesity-associated diseases. Experts believe it's because when you eat whole fruits, you're also getting plenty of fiber. And this fiber helps you feel full while slowing the digestion of the fruit's sugar (which keeps your blood sugar from spiking). On the other hand, refined sugars are just empty carbs that lack these healthy nutrients, which is the reason why they're metabolized quickly, lack the ability to make you feel full, and contribute to weight Continue reading >>
The 6 Best Low-sugar Fruits
You don't have to eliminate fruit from your diet to lose weight. These 6 low-sugar fruits will work on any diet! Fruit is both delicious and nutritious. It's a delivery source for fiber, vitamins, minerals and antioxidants, which help keep your body in tip-top shape. However, fruit is also a source of sugar, so when people cut back their carbohydrate intake, fruit is often one of the first things on the chopping block. To complicate matters further, fructose has been singled out as a potential contributor to obesity and cardiovascular disease.1,2 However, research showing the detrimental effects of consuming high amounts of fructose has focused on soda and other packaged junk foods.1 Naturally occurring sugars in foods such as fruit don't have the same health impacts as sweeteners poured into junk food and desserts. Still, if you are watching your sugar intake, it's a good idea to be aware of which fruits are lowest in sugar. With this knowledge, you'll be able to enjoy fruit while hitting both your macros and your micros! With a sugar-conscious mind, here's the lowdown on the top fruits with the lowest amount of the sweet stuff. Did you know olives are a fruit? Like cherries and apricots, olives are a part of the plant that develops from a flowerin this case the flower of an olive treeand is a seed-bearing item. So go ahead and experiment with the many olive varieties available, such as kalamata and niçoise. These briny stalwarts of the deli counter also provide a nice antioxidant boost.3,4 By helping to mop up cell-damaging free radicals in the body, antioxidants are thought to be a primary defense against various diseases. Antioxidants may also help to enhance the recovery process following exercise. These briny stalwarts of the deli counter provide a nice ant Continue reading >>
11 Best Low-sugar Fruits
Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat. Perhaps you’ve already cut out processed sugars, but didn’t realize how much sugar is contained in fruit. Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar. While fruit also contains lots of other healthy nutrients, some varieties are higher in sugar than others. Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank. 1. Lemons (and limes) High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemon or lime) and are the perfect addition to a glass of water to help curb your appetite. 2. Raspberries With only five grams — a bit more than a teaspoon — of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list. 3. Strawberries Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about seven grams of sugar, along with over 100 percent of the recommended daily intake of vitamin C. 4. Blackberries Blackberries also only have seven grams of sugar per cup. You don’t have to feel guilty snacking on these dark colored berries. As a bonus, they’re also high in antioxidants as well as fiber. 5. Kiwis These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar — with just six grams per kiwi. You can find kiwis all year-round at the grocery store. 6. Grapefruit Another citrus fruit to make the list is grapefruit. While grapefruits certainly don’t taste as s Continue reading >>
Low-sugar Fruits: 8 Best Fruits For Health
Low-sugar fruits can still provide the fiber, vitamins , and minerals a person requires. Strawberries, like many other berries, are often high in fiber and contain very little sugar. There are only about 8 grams (g) of sugar in eight medium-sized strawberries. They are also a good source of vitamin C. Although they taste sweet, a medium sized peach only contains around 13 g of sugar . Some fruits have a higher sugar content than others and many berries contain very little sugar. Like strawberries, these berries also contain between 4 and 5 g of sugar, 5.3 g of fiber, and 1.39 g of protein per 100 g. They are also a good source of antioxidants . It is interesting to note that blueberries contain around double the amount of sugar as blackberries. Not many people would pick up a lemon or lime to eat as a snack. However, with no more than 2 g of sugar per fruit and high levels of vitamin C, these are a great addition to a person's diet. People can squeeze a lemon or lime into sparkling water to replace other sugary carbonated beverages, or even squeeze lemon juice over a salad instead of using a salad dressing. A popular summer snack, a slice of honeydew melon contains around 11 grams of digestible sugar . Honeydew melon also contains potassium , vitamin C, and iron. A medium-sized orange has around 14 g of digestible sugar and is also an excellent source of vitamin C. Orange juice and all other fruit juices bought from the supermarket may contain added sugars. If a person wants to limit their sugar intake, it is usually better to eat the fruit itself rather than drink its juice. This low-sugar fruit is a favorite breakfast food. Half a medium-sized grapefruit contains around 11 g of sugar . If a person finds grapefruit too sharp, they may wish to drizzle a small amount of Continue reading >>
26 Low Sugar Fruits That Will Give Your Healthy Lifestyle A Boost
26 Low Sugar Fruits That Will Give Your Healthy Lifestyle a Boost Do you have health issues that cause you to be aware of how much sugar you intake? Maybe you have a family history of diabetes or other illnesses that require that your sugar intake is watched? If so, I know it can be difficult to know which foods you should eat and which you shouldnt. For instance, we all know that fruit is healthy, but they also can pack a lot of natural sugars with them which can be an issue with those that suffer from high blood sugar. Or if you are someone like me that watches your carbohydrate and sugar intake, then it is important to know what you should and shouldnt be eating. So that is why Im bringing you a list of low sugar fruits. That way you will know which fruits are actually known for their low sugar content, and you will no longer have to guess. Hopefully, this will help you to maintain a regular blood sugar level and all around better health. Before I begin listing all of the fruits that are low in sugar, you need to understand a little more about what qualifies these fruits for the list. First, a low sugar fruit should have only 5-11 grams of sugar per serving. Second, remember that serving size makes all the difference. Watermelon is a prime example of this. Most people eat a slice of watermelon which contains more than 11 grams of sugar. But if you really love watermelon, then youll need to cut down on the serving size to keep it in the lower sugar category. Finally, there are some fruits that are on the fence. I wanted to mention them first so you know to automatically watch serving size when eating them. Watermelon is obviously one as Ive already mentioned. However, cherries and grapes are also sitting on the fence. They contain too much sugar for a normal serving Continue reading >>
Pictures: Which Fruits Have The Most Sugar?
Fruits good for you! It has fiber and other nutrients you need. But it also has natural sugar, and some have more than others. For example, one mango has a whopping 45 grams of sugar -- not your best choice if youre trying to watch your weight or how much sugar you eat. Maybe enjoy a couple of slices and save the rest for later. A cup of these has about 23 grams sugar. Thats a lot for something thats so easy to pop in your mouth. You might eat them more slowly if you slice them in half and freeze them. Theyll be waiting for you as a refreshing summer treat that takes a bit longer to eat. Theyre sweet, and they have the sugar to show for it: A cup of them has 18 grams. If you fill up a large bowl with them, you can lose track of how many you eat. Measure your snack beforehand so you know exactly how much sugar youll get. One medium pear has 17 grams of sugar. If youre trying to cut back, dont eat the whole thing -- just put a few slices in some low-fat yogurt or on top of a salad. A medium wedge of this summer treat has 17 grams of sugar. As its name suggests, its loaded with water, and it has special minerals called electrolytes that are just what your body needs to recharge after some time in the sun. Just keep it to a slice or two. Two medium-size ones have 16 grams. If youre trying to keep an eye on your sugar, maybe slice a couple and spread some goat cheese on them for a protein-rich treat, or use some in a sauce to add some zip to lean meats like skinless chicken. One medium banana has 14 grams sugar. If that seems like more than you bargained for, slice half of it into your morning cereal or smash a small piece in the middle of your peanut butter sandwich. Not all fruits are loaded with the sweet stuff. A whole avocado -- yep, it's a fruit -- has only half a gra Continue reading >>
Low-sugar Fruits For Low-carb Diets
| Medically reviewed by a board-certified physician |Updated May 13, 2019 If you follow a low-carb diet or are living with diabetes, you may have a complicated relationship with fruit. Maybe you've heard you don't need to worry about the sugars in fruit because they're "natural." While it's true that the sugars in fruit are naturally-occurring, the extent to which you can include them in your diet will depend on what type of eating plan you're following. For instance, are you counting carbs or taking note of the glycemic index or glycemic load of the foods you eat? Knowing which fruits are naturally lower in sugar can help you make choices that fit best with your individual dietary needs. The FDA recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day. How much fruit you eat may differ if you are following a specific low-carb diet plan or if you are limiting carbohydrates in your diet due to diabetes. Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value. Fruits aren't just packed with nutrition, they're also versatile and tasty. With their natural sweetness, fruits are a fantastic way to satisfy a craving for sweets. In fact, those lowest in sugar have some of the highest nutritional values, plus antioxidants and other phytonutrients . Use these rules of thumb for a quick way to assess the sugar content of your favorite types of fruit. The fruits listed below are ranked from lowest to highest sugar content. Berries:Generally the fruits lowest in sugar, berries are also among the highest in antioxidants and other nutrients. Together with lemon Continue reading >>
Which Fruits Contain The Most Sugar?
You're given a banana and an apple. Guess: Which one has more sugar? Though each is a perfectly healthy serving of fruit and both happen to pair wonderfully with peanut butter, one is far more sugary than the other. The average-sized apple, while lower in calories overall than an average-sized banana, actually has approximately five grams more sugar. But that doesn't mean the banana is the better choice. Most people don't fully understand that sugar is not all bad for you - and in fact, it takes a whole lot of overeating of added refined sugars to do any real damage to your health. The stress of worrying about sugar is probably doing more harm than the sugar you're eating, unless you're eating a trough of it every day. So read on to find out which fruits have the most sugar - but keep in mind that it's not really a big deal. In a cup of juicy, red grapes, you'll find 15 grams of sugar. Some grapes are sweeter than others - cotton candy grapes, for instance, have way more sugar . That's what gives them their super sweet flavor. Dried cherries are far denser in sugar content than the fresh kind. In one-third of a cup of dried cherries, there are nearly 30 grams of sugar. Some of this sugar is added after the fruits are dried. However, in a cup of fresh cherries, there are nearly 20 grams of sugar. Cherries also have dozens of health benefits from antioxidants and anti-inflammatory compounds. If you're eating the whole fruit, you'd be eating 46 grams of sugar - that's more sugar than most doughnuts ! However, a serving of mangoes is typically considered to be about a cup's worth. In a cup, there are 23 grams of sugar, about half that of the full mango. They're not a particularly popular snack, but this exotic fruit is a favorite addition to Thai restaurant menus and cockt Continue reading >>
12 Fruits High In Sugar
Like vegetables, fruits are very healthy because they are an excellent source of numerous vitamins, minerals and antioxidants. For example, many fruits contain large amounts of vitamin C, the nutrient that assists with iron absorption, is required for wound healing and plays a part in ensuring that our immune system functions well. Unlike vegetables however, many fruits tend to contain significant amounts of sugar, giving them their sweet taste. It is for this reason that experts generally recommend fruit intake should be limited to 2 cups per day. If you are obese or diabetic, it is important to speak to your doctor so that he or she can advise you on how much fruit you should be eating. There are certain fruits that contain much more sugar than others. These are the ones we will be discussing in this article. 16 g of sugar per pitted medjool date (24 g) When fruit is dried, most of the water evaporates away, leaving behind concentrated amounts of sugar. It is for this reason dried fruits such as dates contain the most sugar. Indeed, dates are very sweet, and are often referred to as natures candy. Dried fruits are also much higher in calories than their fleshy counterparts. Together with sugar, dates are a source of small amounts of potassium, magnesium, manganese and iron. They are also rich inantioxidants. Because dried fruit contains far more calories and sugar then fleshy fruit, it should be consumed in moderation.1 or 2 mejool dates per day would be the recommended amount. Like dates, raisins are another type of dried fruit that are enjoyed worldwide, either on their own,or as part of other foods such as trail mixes, health bars and baked goods.They are obtained by drying grapes, which means they retain a lot of the sugar and nutrients that grapes have, in conce Continue reading >>
Fruits For Diabetes: All You Need To Know
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar, which raises questions about whether they are healthy for people who have diabetes. Is fruit unhealthy for people with diabetes? This article will look at what you need to know about fruit and diabetes. Contents of this article: What is fruit? Most people can probably name several fruits such as oranges and apples, but not know why they are fruits. Fruits contain seeds and come from plants or trees. People eat fruits that are stored in many ways - fresh, frozen, canned, dried, and processed. But aren't tomatoes and cucumbers also fruits because they have seeds? There are many foods that are classed as fruits that may surprise some people. Tomatoes, cucumbers, avocados, peas, corn, and nuts are all fruits. It's fine to think of tomatoes and cucumbers as vegetables rather than fruits, however. What's important is how much energy (calories) and nutrients each food has. The bottom line: it's not important to know the difference between fruits and vegetables but to know that both are good for health. Does eating fruit play a role in managing diabetes? Eating enough fiber plays an important role in managing diabetes. A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially if the skin or pulp is eaten. Many fruits are filling because they contain fiber and a lot of water. Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes. Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their Continue reading >>
10 Fruits With The Highest Sugar Content
They're still better than a candy bar, but your favourite fruits may boast some pretty high sugar levels. These little guys contain a whopping 14 grams of sugar per 85gm serving, so make sure you enjoy in moderation. Grapes are an easy, healthy snackbut be careful how many you grab: a large bunch of grapes has almost 39 grams of sugar. There's no denying that this fruit boasts some great health benefits, from helping your heart and slowing the process of aging. However, a whole pomegranate contains 39 grams of sugar, so enjoy in moderation. Bananas a great because they're rich in potassium, but they contain 10.1 grams of sugar per 85gm. Womp, womp. This juicy, colourful fruit makes for one refreshing treat in the summertime, but be careful: While mangos are high in vitamin A, one cup contains around 23 grams of sugar. These sweet little guys may seem innocent, but they pack a whopping 10.9 grams of sugar per 85gm serving. While these spiky little fruits contain high amounts of calcium, they also pack 29 grams of sugar per cup. An apple a day will keep the doctor away, but it will also hit you with 8.8 grams of sugar per 85 gm. These tropical fruits are high in vitamin C and can improve your digestion, but one cup of pineapple has 16 grams of sugar. Coconut should be treated as more of dessert than a health food item, according to dietician Maggie Moon. "Coconut is sometimes considered a fruit, sometimes a nut, but is high in saturated fat either way, and that means cholesterol-raising calories that add up quickly," she told The Daily Meal. Continue reading >>
8 High Sugar Fruits To Ban (plus, Which Fruit To Eat Instead)
Home > Blog > 8 High Sugar Fruits to BAN (plus, which fruit to eat instead) 8 High Sugar Fruits to BAN (plus, which fruit to eat instead) by Dr. Steven Gundry | Oct 23, 2017 | Nutrition | Glucose. Fructose. Sucrose. These words all have one major thing in common. Theyre types of simple sugars. And unfortunately, a high intake of these sugars are known to induce obesity a major problem in this country. So, given the amount of simple sugars in fruit, its only reasonable to assume eating them regularly would contribute to the obesity epidemic.1 You see, fruit was never meant to be consumed year-round. Before globalization, sweet flavors were really only available during summer and fall. Heres why: Ripe fruit tells the body to store fat for winter. But now, you can get fresh fruit whenever you want it, regardless of the actual season. Its like were living in an endless summer fruit, sweet treats, and real or fake sugar is available around the clock. And the continuous availability of fruit happens to be one of the largest contributors to our obesity crisis. Of course, there are a lot of different kinds of sugar. And fruit has more than just one type of sugar theyve got fructose, glucose, and sucrose (otherwise known as table sugar).2 We used to think fruit was good for us and some are (especially when theyre in season). However, not all plant foods are created equal. Some of the fruits that help us survive also contain substances that can harm us mainly sugars and lectins. For starters, the natural sugars in fruit and fruit juices can spike your blood sugar as much as table sugar does .3 So it stands to reason, the more fruit you remove from your diet, the healthier you might become. Now, not only do the fruits we eat today contain more lectins than the fruits our grandpar Continue reading >>
How Much Sugar Is In Your Favorite Fruit?
How Much Sugar is in Your Favorite Fruit? By MelindaHershey , SparkPeople Blogger 2/16/2013 Fresh fruit boasts a high amount of fiber, water, and a slew of other vitamins and minerals--but it can also come with agood amount ofsugar. Eventhough fruit contains only natural sugars and is a healthy choice in moderation,it's a good idea to watch how much sugar you're taking in regardless of where it comes from.Have you ever wondered just how much of the sweet stuff is found in nature's candy? If you were to choose the fruit with the least amount of naturally-occurring sugar, which would be your best bet: Bananas, apples, or oranges? Per 100 grams of edible fruit, juicy oranges contain 9.35 grams of natural sugars. Apples are a close second at 10.39 grams, and bananas weigh in at 12.23 grams. Want to know how some of your other favorite fruits stack up? Check out the chart below! Source: U.S. Department of Agriculture, ''USDA Database for the Added Sugars Content of Selected Foods '' One lastnote about fruit and sugar: Don't let those numbers scare you too much! Keep in mind that all fruit is great for you in moderation, just like any other food.Plus, a piece of fruit is always a better choice than a candy bar that's packed with processed sugars and additives. Aim to enjoy 2-3 servings of fruit per day to reap the sweet benefits of vitamins, minerals, fiber and antioxidants! What's your favorite fruit? Do you monitor your sugar intake, even from natural sugars? Continue reading >>
Low-sugar Fruit Shopping List
Fruits are some of the healthiest, most nutritious foods for our bodies. They are a unique blend of fiber, vitamins, minerals, antioxidants, phytonutrients and complex carbohydrates. Along with vegetables, they offer more nutrients pound for pound than any other food group on the market. Those with diabetes or prediabetes may need to avoid some fruits higher in sugar because of the effect it can have on their blood glucose. Find out which fruits are lower in sugar. Continue reading >>