The Truth about Fruit and Sugar


fruit-sugarMost people probably think that fruit is really good for you, especially if you’re dieting. There is a belief that it can be eaten in unlimited quantities or that it’s calorie free. Some come up with the theory that fruit is minus calories or negative calories. But is that true?

Even though, fruit is definitely high in vitamins and minerals, it can contain quite a lot of sugar and should be consumed in moderation. Some kinds of fruit contain way more sugar than others, which will spike your insulin and can make you gain weight if eaten often! You should watch out for these:

  • Lychees – 29g/cup is quite a sugar rush! However they can be enjoyed in moderation and contain almost twice the daily recommended amount of vitamin C.
  • Figs – 27g/cup. They do contain significant amounts of fiber and potassium.
  • Mango – as yummy and sweet as it is, be careful with overindulging. Mangoes contain around 23g of sugar per cup. They are also a good source of vitamin A.
  • Cherries – 18g/cup. Again, do enjoy them (in moderation) since they are packed with antioxidants.
  • Like cherries, grapes are also rich in antioxidants but contain 16 grams of sugar per cup.

So what are some of the lighter fruit low in sugar and calories, you can and should enjoy more often?

With the lowest sugar content, berries are generally the ‘it’ in the fruit world.

  • Cranberries – only 4g/cup. This tangy delicious fruit is healthy, full of vitamins and diet friendly.
  • At only 5g/cup raspberries take second place on our list of delicious guilt free fruity snacks.
  • Strawberries – 7g/cup – our summertime favorite – sweet and light, packed with vitamins.
  • Watermelon – very refreshing, contains a lot of water which helps you stay hydrated and only contains about 9g of sugar per cup.
  • Peaches – 13g/cup – contain a lot of vitamin A, C and fiber. Their skin is the main source of fiber so there is no need to peel them. Wash carefully and enjoy as they are.

When it comes to containing vitamins and minerals vegetables are the hero that beat. But of course enjoying fruit (especially the ones containing less sugar) is perfectly healthy. Berries are the favorite – they contain an abundance of antioxidants and vitamins which can improve your health and are an integral part of a balanced diet. Antioxidants present in fruit help remove free radicals from the body, and thus offer protection against cancers, inflammation and aging. Consuming fruit regularly can help support digestive health due to high fiber content, and prevent heart conditions.

Leading a healthy balanced lifestyle should not be treated lightly – it should be a long term change. Therefore it is essential that you actually enjoy your food day in day out. Tasty fruit snacks or smoothies can definitely serve as dessert and help you remain on track with your healthy life. If you’re smart about it, you don’t need to deprive yourself of almost anything.

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