The high sugar intake among Americans and the low consumption of fruits and vegetables is an undeniable fact. However, some fruits also contain high levels of sugar.
The US Department of Agriculture recommends a daily sugar intake of no more than 50.4 grams, primarily targeting processed foods such as candies, sodas, and cakes, as well as items like tomato sauce and yogurt, which also contain sugar.
"When we talk about 'sugar,' it's important to note that all types of carbohydrates turn into 'sugar' in the bloodstream," noted nutritionist and diabetes nutrition researcher Jedha Dening in an email. "In a sense, natural sugars aren't as bad as traditional sugars because they come packaged with fiber, nutrients, and beneficial compounds that aid in sugar breakdown."
The naturally occurring sugar in fruits is called fructose, which isn't problematic in small quantities. "It's only when fructose is consumed in excess that it becomes an issue, which is hard to do with whole fruits," said Ashlee Van Buskirk, fitness and nutrition coach at Whole Intent in Denver. "Fruits aren't the enemy; in fact, they're essential for a healthy diet."
However, certain populations may have issues with fructose intake. "For a healthy individual, fruits can be included in a regular diet, but for those with diabetes or fatty liver disease, it's best to avoid high-sugar fruits due to their carbohydrate content," Dening explained.
So whether you're dealing with a health condition or just looking to cut down on calorie intake, it's advisable to keep an eye on your consumption of the following fruits:
1. Mangoes
This delicious tropical fruit packs about 23 grams of sugar per cup! In contrast, opting for papaya, another exotic fruit, will only give you about 8.3 grams of sugar for the same serving. "Swap out those mangoes for some papaya to reduce your sugar intake, increase fiber intake, and absorb the beneficial probiotic enzymes naturally found in papaya," suggested nutrition expert Ashley A. Reinke.
2. Bananas
Bananas, convenient and dense in texture, are immensely popular and rank as the fourth most consumed food crop worldwide. While they naturally contain low saturated fat, cholesterol, and sodium, they also carry around 27.5 grams of sugar per cup (51.4 grams of total carbohydrates)!
Reinke advises adding half an avocado (sugar-free, 4 grams of total carbohydrates) to your banana smoothie to maintain texture, reduce sugar content, and add healthy fats, thereby enriching your impact.
3. Cherries
Like the other fruits on this list, cherries aren't necessarily a bad choice for cherry enthusiasts. Cherries are known to reduce oxidative stress and inflammation in the body. However, 1 cup of cherries contains 17.7 grams of sugar.
If you're looking for anti-inflammatory benefits in a less sweet form, opt for strawberries, which contain much less natural sugar (just 7.4 grams per cup).
4. Pears
Pears are one of the fruits with the highest fructose concentration. "Pears contain so much fructose that our bodies often can't absorb it all, leading to gastrointestinal issues," explained Reinke.
"Cut back on pears, or bite into a crunchy apple instead." A medium-sized pear contains 16 grams of sugar, while an equivalent volume of an apple contains only 10 grams of sugar. Additionally, apples have been shown to regulate blood sugar.
5. Pineapples
A cup of pineapple chunks contains about 16 grams of sugar, which isn't the highest on this list, but it's still much higher than its alternative, pomegranate, which contains 9 grams of sugar per 100-gram serving. Pomegranate also contains abundant soluble fiber, which helps prevent unpleasant blood sugar spikes.
6. Grapes
Grapes are often referred to as "nature's candy" for good reason: every 1.5 cups of grapes contain 23 grams of sugar. A good alternative is a cup of blackberries, which contain relatively negligible 7 grams of sugar and come with the added benefit of anti-obesity properties.
