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Is the Natural Sugar in Fruit Bad for You?

“is fruit sugar bad for you” This debate is going on since a very long time. In this article let us understand whether fruit sugar is good or bad for us, whether we should eat fruits when trying to lose weight? Plus we will also see a list of fruits which are high in sugar and fruits that have low sugar.

I sincerely believe the consumption of fruit can be very helpful. There are pieces of evidence that show eating whole fruits alone or in a combination of vegetables can reduce your chances of dying from cancer, heart disease, and obesity.

What Is a Safe Amount of Sugar to Eat Per Day?

Unfortunately, there is no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible.

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:

Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)

Source: healthline.com

When you are consuming fruit you are actually consuming fructose in its natural state. Along with that, you are also consuming fiber and lots of vitamins and minerals. There is no doubt that fruit will have an effect on your blood sugar levels. But generally, it will cause lesser blood sugar spike when compared to table sugar which does not have any nutrients.

Ideally, you should be consuming fruits which has a low glycemic index/glycemic load to reduce your blood sugar spikes and insulin secretion. Try consuming Organic fruits as much as possible.

According to David Ludwig, MD, professor of nutrition at the Harvard School of Public Health " You can have as many apples and bananas as you want--even if you're on a diet" He adds further
"In fact, we haven't found evidence that fruit does anything but promote health, helping keep blood pressure, cholesterol, obesity and heart disease in check."

Which are the best Fruits for You?

Here we have listed down some fruits which have high sugar and low sugar fruits.

Low Sugar Fruits (Per 100 g):

• Avocado (< 1 g)
• Cranberries (4-5 g)
• Papaya (8 g)
• Watermelon (6 g)
• Grapefruit (7 g)
• Blackberries (4 -5 g)
• Strawberries (4-5 g)
• Raspberries (4-5 g)

High Sugar Fruits (Per 100 g):

• Dates (66 g)
• Grapes (16 g)
• Pomegranate ( 14 g)
• Cherries (14 g)
• Mango (14 g)

Note: Keep in mind that dried fruits are more sugary then fresh fruits. So as much as possible stick to fresh fruits only.

How does Fruit Sugar effect Your Weight Loss Plan?

It has been often seen that people who wish to lose weight often banish bananas and other fruits from their diet. Because they are loaded with carbohydrates and sugar. But a new study has shown that eating a lot of natural sweet produces can actually lower the weight of the body.

However, if your goal is to lose weight then consider having more vegetables, and minimize fruit consumption and carbs intake.

The national dietary guidelines promote eating fruits they also emphasize the consumption of vegetables.

Also read: How Many Servings of Fruit Per day!

Make sure to eat your recommended two pieces of fruit per day and also remember that a piece could be an apple, banana or orange, or two smaller fruits like plums or apricots.
If you have a choice between, processed foods, sugary drinks, and fruits. THEN GO FOR FRUIT.

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