Brenda Khan
There are two types of sugars in foods: naturally occurring sugars and added sugars. While excessive sugar intake can be harmful, this doesn't apply to whole fruits. Fruit sugars occur naturally within plant cells that consist of fiber, which slows down their absorption and reduces spikes in blood sugar levels. Whole fruits are also high in nutrients and can be a good source of fiber, vitamins, and minerals. However, fruit juices and dried fruits are highly concentrated sources of sugar and should be consumed in moderation.
| Characteristics | Values |
|---|---|
| Does fruit count as sugar in my diet? | Yes, fruit contains sugar, but it is a natural sugar called fructose that is different from the added sugars in manufactured foods. |
| What is the difference between natural and added sugars? | Natural sugars are found in foods such as fruit (fructose) and milk (lactose). Added sugars are those put into foods or drinks during processing or preparation, such as sugar in coffee or cereal, and provide no additional nutritional value. |
| Is fruit sugar bad for me? | No, fruit sugars are released slowly into the bloodstream and do not cause spikes in blood sugar levels like added sugars. Fruit is also high in fibre and provides other nutrients such as vitamins, minerals, antioxidants, and potassium. |
| Are there any reasons to avoid fruit? | Some people may need to limit fruit due to allergies, intolerances, or conditions affecting fructose absorption. People on very low-carb or ketogenic diets may also need to restrict fruit intake to less than 50 grams or even 20 grams per day. |
| How can I include fruit in my diet? | It is recommended to eat whole fruits as part of a balanced diet. Fruit juices and dried fruits should be consumed in moderation as they can contain high amounts of sugar and fewer nutrients. |
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What You'll Learn
- Fruit sugar is natural, but it still counts as sugar
- The health risks of eating sugar are related to consuming too many free sugars
- Whole fruits are better than juice or dried fruit
- Fruit is a good source of fibre, vitamins and minerals
- Fruit can help lower blood pressure and reduce the risk of heart disease
Fruit sugar is natural, but it still counts as sugar
However, fruit sugar can become free sugar if a person blends or juices it, as this breaks down the cell walls, releasing the sugars. Fruit juice has a lot of sugar—about as much as a sugar-sweetened beverage. Because juice has no fiber and does not require chewing resistance to slow down consumption, it is easy to take in a large amount of sugar in a short time.
The health risks of eating sugar are related to consuming too many "free sugars" in the diet, not from eating sugars that are naturally present in fruits or milk. Added sugars contribute additional calories and zero nutrients to food. Reducing added sugars can help cut calories, improve heart health, and control weight.
Whole fruits are very healthy for most people, but it is best to avoid replacing fruits with fruit juice or dried fruit. Even if you get 100% real fruit juice, keep your intake moderate. Dried fruits are low in water and can be very concentrated, making it easy to eat large amounts.
While excessive sugar intake can be harmful, this does not apply to whole fruits. Rather, they are high in nutrients and satisfyingly filling. If you can tolerate fruit and are not on a low-carb or ketogenic diet, it is generally recommended to eat fruit.
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The health risks of eating sugar are related to consuming too many free sugars
Sugar is fine in small amounts, but consuming too much sugar can lead to several health problems. The health risks of eating sugar are related to consuming too many free sugars. Free sugars are those that are added to food and drinks by manufacturers to enhance flavor and extend shelf life. These added sugars have no additional health benefits.
Fruits contain sugar, but this is different from the added sugars in manufactured foods. Fruit sugars occur naturally within plant cells, which are high in fiber. The body has to break these cells down to absorb the sugars inside, slowing their absorption and reducing spikes in blood sugar levels. Overall, fruits also tend to contain less sugar than products with added sugars. They also provide additional benefits such as vitamins, minerals, and antioxidants.
While fruit juices and dried fruits are convenient, they are not as healthy as whole fruits. Juicing and blending break down the cell walls, releasing sugars more quickly into the bloodstream. As a result, it is easy to consume a large amount of sugar in a short time. In addition, dried fruits are small and easy to overeat.
Consuming too much added sugar can lead to weight gain, blood sugar problems, and an increased risk of heart disease, diabetes, fatty liver disease, and other dangerous conditions. It can also negatively impact dental health and increase the risk of kidney disease. Therefore, it is important to limit the intake of added sugars and focus on eating whole, unprocessed foods.
In summary, the health risks associated with consuming too much sugar are primarily due to the excessive intake of free sugars found in added sugars, rather than the natural sugars found in whole fruits.
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Whole fruits are better than juice or dried fruit
While fruit does contain sugar, it does not have the same effect on the body as the added sugars present in manufactured foods such as candies and baked goods. Fruit sugars occur naturally within plant cells that consist of fibre. The body has to break these cells down to absorb the sugars inside, slowing their absorption and reducing spikes in blood sugar levels. Overall, fruits also tend to contain less sugar than products with added sugars.
Whole fruits are very healthy for most people, but it’s best to avoid replacing fruits with fruit juice or dried fruit. Even if you get 100% real fruit juice, keep your intake moderate. Fruit juice has a lot of sugar—about as much as a sugar-sweetened beverage. Because juice has no fibre and does not require chewing resistance to slow down consumption, it’s easy to take in a large amount of sugar in a short time.
The process of juicing breaks open the cells, releasing the sugars. When you drink a glass of apple juice, you get more sugar into your blood faster and are likely to feel hungry sooner than when you eat an apple. Fruit juice has very little fibre—even the pulp in orange juice doesn’t provide much of the nutrient. The high sugar and low fibre content of juice means that it can spike blood sugar levels and increase your appetite. Over time, this combination can lead to weight gain.
In a small 2013 study, participants either ate raw fruits and vegetables or drank juice before meals. Participants with overweight or obesity felt fuller after eating the fruits and vegetables and ate smaller meals. Research shows that drinking juice may increase the risk of developing type 2 diabetes for some. The juicing process can also reduce the amount of dietary fibre and phytochemicals in fruit.
Dried fruits are low in water and can be very concentrated. Because they’re small, it’s often easy to eat large amounts of them—more than you would if you were eating the fresh version. Fruit smoothies can be healthy since they typically include whole fruit, but the overall nutritional value depends on what else you add.
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Fruit is a good source of fibre, vitamins and minerals
Fruit is a good source of fibre, vitamins, and minerals. For example, bananas provide vitamin C, vitamin B6, and potassium. Avocados are another example of a fruit that is high in fibre and also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins. Other fruits high in fibre include strawberries, pears, and oats.
Fruits are also high in antioxidants, which can help to reduce oxidative stress. They are also a good source of minerals and can provide additional health benefits such as lowering blood pressure and improving blood sugar regulation. For instance, a 2013 study found that participants who ate raw fruits and vegetables felt fuller than those who drank juice before meals.
However, it is important to note that the health benefits of fruit depend on the form in which it is consumed. Whole fruits are a more nutritious choice than prepackaged, canned, blended, or juiced fruits. This is because the process of blending or juicing fruit breaks down the cell walls, releasing sugars into the bloodstream more quickly.
Fruit smoothies can be a healthier alternative to fruit juice, as they typically include whole fruit, but it is important to be mindful of any additional ingredients. Similarly, dried fruit can be a concentrated source of sugar, but it is still a better option than no fruit at all.
In general, it is safe and beneficial for most people to consume several servings of whole fruit per day, despite the sugar content. Fruit sugars occur naturally within plant cells and are packaged with fibre, which slows down their absorption and reduces spikes in blood sugar levels. This is in contrast to added sugars in processed foods, which provide no additional health benefits and can have negative effects when consumed in excess.
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Fruit can help lower blood pressure and reduce the risk of heart disease
While fruit contains sugar, it is not the same as the added sugars in manufactured foods such as candies and baked goods. Fruit sugars occur naturally within plant cells that consist of fibre, which slows down their absorption and prevents spikes in blood sugar levels. Whole fruits are also usually a more nutritious choice than prepackaged, canned, blended, or juiced fruits.
Some people may need to avoid fruit, such as those with certain food allergies or intolerances, or those following a very low-carb or ketogenic diet. However, for most people, it is safe and beneficial to eat several servings of whole fruit per day. In fact, fruit can be a healthy choice for people with diabetes, as long as they track the fruits they eat in their meal plan.
Fruit can help lower blood pressure, especially blueberries, which are a great source of fibre and are loaded with antioxidants. Other fruits that may help lower blood pressure include citrus fruits, bananas, and kiwis.
Fruits are also associated with a lower risk of serious diseases like heart disease, stroke, and type 2 diabetes. Berries, in particular, are rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Avocados are another fruit linked to a reduced risk of heart disease, as they are a source of heart-healthy monounsaturated fats.
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Frequently asked questions
Yes, fruit contains sugar, but it is a natural sugar called fructose that occurs within plant cells. This is different from the added sugars in manufactured foods, which have no health benefits and can be harmful in large quantities.
No, it is not bad to eat fruit sugar. Whole fruits are full of antioxidants and other nutrients and are high in fibre. They can be a good way to feel full without consuming too many calories, which can aid weight loss.
It is not necessary to worry about the sugar content in whole fruits. However, it is best to avoid replacing fruits with fruit juice or dried fruit, as these can contain a lot of sugar in a small volume and lack the fibre found in whole fruits.
People on a very low-carb or ketogenic diet may need to limit their fruit intake, as a single piece of fruit can contain more than 20 grams of carbohydrates. However, fruit can be a healthy choice for people with diabetes, as long as it is tracked in their meal plan.
