Top 15 Fruits Highest In Sugar
Fruit is an excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, however, these ‘intrinsic’ sugars naturally occurring in fruits, vegetables, and milk are not the ones we need to be concerned about.
Although we dont need to reduce our consumption of sugars occurring naturally in fruits, they do still count toward our daily total sugar intakes. People needing to control their blood sugar intakes may also find it useful to know which fruits are higher in sugar.
Fruits high in natural sugar include litchis, passion-fruit, pomegranates, mangoes, cherries, oranges, kiwifruit, grapes, guavas, and bananas. In the listing, both the grams of sugar and teaspoons of sugar per serving of each fruit is given. A packed teaspoon of granulated sugar is equal to 4 grams.
Broccoli Spinach And Cabbage Are Three Diabetes
Filling up with vegetables is a great way to keep your blood sugar levels in check. Whats more, a diet high in veggies is associated with weight loss and a reduced risk of gaining weight or becoming obese, which a study published in April 2020 in Diabetologia noted is an independent risk factor for type 2 diabetes. In fact, according to Harvard University, 85 percent of people with type 2 diabetes are overweight.
Prioritizing blood sugar and weight management is important for people with diabetes at all times. But considering that diabetes is a risk factor for complications from COVID-19, as the Centers for Disease Control and Prevention points out, theres arguably no better time to start putting your health first. Adopting or improving your whole foodsbased, low-carb diet is one way to do just that, notes the American Diabetes Association. And veggies should certainly be part of the menu, registered dietitians agree.
Which Fruits Are High In Sugar
See our chart of sugar content in fruit
Compare the dried version to a raw fruit and youll be amazed by the difference in sugar content. Dried pears, for instance, contain a whopping 112 g of sugar in one cup. The same amount of raw Bartlett pears contains a fraction of that14g. One cup of packed golden raisins has 108 g of sugar, while the same amount of red or green grapes contain 23 g of sugar.
Diabetics need to count their carbohydrate content at each meal and know the amount of sugar and carbs in the fruits they consume, says Laura Hartung, MA, RD, LDN, CPT. Women diabetics need to limit their carbohydrate intake to 30 to 45g of carbs per meal. Male diabetics need to limit their carb intake to 45 to 60 g of carbs per meal. One cup of mashed banana contains 51 g of carbs, for instance, while a cup of red or green grapes has 27 g.
Tropical fruits pineapple, bananas, and pomegranates also contain higher amounts of sugar, Hartung says. One cup of pineapple, for instance, contains 16 g of sugar while the same amount of banana contains almost 28g. Other foods that top the highest-sugar-conten-in-fruit list: cherries , grapes , mangoes , lychees and passion fruit .
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Keep Portions In Check
The ADA recommends that about 45% of your daily calorie intake come from carbohydrates. If you are following a consistent carbohydrate meal plan, you need to factor in fruit as a carbohydrate choice.
Try to stick with one fruit serving per meal or snack. Limit your fruit servings to no more than about two to three per day.
Keep in mind that one fruit serving is about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit.
Here is a list of what is considered one serving of common whole fruits:
- 1 small apple, orange, peach, pear, or plum
- 1/2 medium banana
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Mangoes Also Have Quite A Bit Of Sugar
As with anything, the amount of sugar you’re getting when you eat mango depends on how much mango you’re eating. Eat This, Not That noted that a cup of mango contains about 22.5 grams of sugar. But an entire mango is far more. WebMD noted that eating an entire mango means eating about 45 grams of sugar.
Whole Fruit Versus Canned
It is notable that the rating of 42 applies solely to the whole fruit, not to canned peaches or peach-flavored beverage. The glycemic rating can change when a fruit is canned or made into “fruit drink” that contains added sweeteners because they dramatically increase the glycemic index rating 2. The Harvard School of Public Health notes that the same 120 gram peach that is canned and preserved in a light syrup receives a GI rating of 52 1.
Bananas Are Often Used To Sweeten Smoothies Baked Goods And More
Bananas are known to be relatively sweet and are frequently used in baked goods to sweeten without overdoing it on the sugar, to sweeten and thicken smoothies, and more. They’re not as sweet as some fruits, but USDA noted that one medium banana contains about 14.4 grams of sugar. Bananas, like other fruits, also contain a ton of other healthy components, including magnesium, potassium, and more.
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Can You Take In Too Much Potassium From Peaches
Peaches are a relatively high-potassium fruit. Because of that, people who are particularly sensitive to this mineral or those who suffer from kidney issues should limit how many peaches they consume.
This is because consuming too many high-potassium foods can lead to kidney stones and trouble with urinating in those with kidney disease.
Most people should be OK with consuming peaches without worrying about their potassium content.
One medium peach contains just 8% of your daily recommended need for this mineral, so its not nearly enough to cause issues.
So, only those with certain conditions or those whose doctor advised them to follow a low-potassium diet should be careful with peaches.
Health Benefits Of Peaches
Vitamin C: This antioxidant can lower blood pressure, strengthen the immune system, and help with glucose metabolism.
Vitamin K: Can improve bone health and prevent fractures. Vitamin K helps your body absorb calcium, and may even reduce insulin resistance in older adults.
Vitamin A: This antioxidant fortifies the immune system and boosts bone, skin, and eye health.
Fiber: Helps you stay satiated after eating, prevents blood sugar spikes, and keeps your gut bacteria happy.
Ellagic acid: An antioxidant polyphenol found in many fruits and vegetables, which has anti-cancer, anti-cardiovascular disease, and anti-diabetic effects such as enhancing pancreatic beta-cell function and decreasing glucose intolerance.
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Ripe Fruit Tells The Body To Store Fat For Winter
But now, due to modern agriculture and food storage advancement, 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 .2
Is Peach Nectar High In Potassium
One cup of peach nectar contains around 99.6 mg of potassium. Just like canned peaches, its very high in sugar, so you should limit how much of it you drink or dilute it with water.
On the bright side, peach nectar contains a good dose of vitamin C and copper, which are two very important minerals.
Vitamin C helps boost your immune system and keep your skin healthy, while copper helps create red blood cells and maintain healthy bones, blood vessels, nerves, and immune function.
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Why Should I Opt For Low
Eating low-sugar fruits is a healthy way to satisfy your appetite. As well as being packed with essential nutrients, they contain significantly more vitamins, minerals and fiber and potassium than highly processed choices.
If youre trying to lower your daily sugar and carbohydrate intake, incorporating these low-sugar fruits can help you maintain a healthy weight and reach your weight-loss goals. Berries, including blackberries, strawberries, and blueberries, are probably the lowest in terms of carbohydrate content if you are following a low-carb diet, Cunningham explained.
Eating fruit as part of a healthy diet shouldnt raise your risk of diabetes. But eating more than the recommended daily allowance of fruit may cause your blood sugar to rise at a quicker pace than others especially if they are high glycaemic fruits. High GI foods spike your blood sugar rapidly, while low GI foods have less of an effect on blood sugar. High GI fruits include bananas, watermelon, pineapple, mango and raisins.
Research, published in the BMJ , found that drinking fruit juice was associated with a higher risk of type 2 diabetes than eating specific whole fruits particularly blueberries and apples.
American Diabetes Association. . Fruit | ADA. Retrieved April 22, 2022, from
Beware Of Dried Fruits
You’ll also want to take note of the high levels of sugar dried fruits contain. As you can. seefrom the table below, you can see they more closely resemble commercial candy than their fresh counterparts.
For example, Zante currents have 70 grams of sugar, while Milk Duds contain only 50 grams!
Most fresh fruits fall way below those numbers, as you can see below.
Dr. Loren Cordains final graduate student, Trevor Connor, M.S., brings more than a decade of nutrition and physiology expertise to spearhead the new Paleo Diet team.
One of the original members of the Paleo movement, Mark J. Smith, Ph.D., has spent nearly 30 years advocating for the benefits of Paleo nutrition.
Ironman athlete, mom, author, and nutrition blogger Nell Stephenson has been an influential member of the Paleo movement for over a decade.
As a professor at Colorado State University, Dr. Loren Cordain developed The Paleo Diet® through decades of research and collaboration with fellow scientists around the world.
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We Used To Think Fruit Was Good For Us
And some still are . 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 grandparents ate, but theyre also are more likely to be GMOs aka genetically modified organisms. GMOs are new organisms, not found in nature.
So, how do you avoid high sugar, lectin-filled fruit?
Well, it helps to know what fruits have the highest sugar content. When it comes to avoiding the sugariest fruits, start with the list below especially when these fruits are not in season.
Pineapple Is Pretty Sweet As Well
Like some other fruits, it’s likely not all that shocking to hear that pineapple has a fair amount of sugar in it. VeryWell Fit noted that a cup of pineapple contains just over 16 grams of sugar. That’s a typical serving, but if you’re eating more than that, the amount of sugar can go up fairly quickly as well.
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Oatmeal For Filling Fiber
Oatmeal contains beta-glucan, a heart-healthy soluble fiber, says the Harvard T.H. Chan School of Public Health. This makes it a great food to prevent blood sugar spikes, Smithson says. The beta-glucan in oatmeal has also been shown to improve blood sugar control and increase feelings of satiety, according to the results of a controlled clinical trial published in the February 2021 Journal of Functional Foods involving patients with type 2 diabetes. Of course, not all oatmeal is created equal, so opt for a steel-cut or old-fashioned variety, Acharya says. Instant oatmeal can be loaded with sugar.
One-half cup of dry oats contains 150 calories, 27 g of carbs, 5 g of protein, and 2.5 g of fat, according to the USDA. That carb count may sound high, but keep in mind that oatmeal is a complex carb, which means its digested more slowly by the body and supplies a steadier release of sugar to the bloodstream, according to the American Heart Association. Each serving also contains a GL of 13, per Oregon State University.
Just remember that oatmeal is a carbohydrate, so youll need to practice proper portion control. A standard portion is ½ cup of cooked oatmeal. Enjoy it for breakfast, add it to a smoothie, or use it to make homemade granola bars, Acharya says.
Berries Are Fairly Low
If you’re looking for a low-sugar option, berries can be a good choice. Depending on the variety and amount you’re eating, your berry snack can contain anywhere from about four to six grams of sugar. Healthline noted that raspberries contain about five grams of sugar, while kiwi contains about six, and strawberries and blackberries contain about seven. And Women’s Health noted that cranberries, which, of course, are popular during the cooler fall and winter months, are lower in sugar, containing about four grams of sugar per cup.
Grapes’ Sugar Content Can Vary By Varietal But Tend To Be Fairly High In Sugar
Unlike some other fruits, the amount of sugar in a serving of grapes can vary based on the type of grapes you’re eating. The USDA noted that one cup of Thompson seedless grapes contains just over 23 grams of sugar. So though grapes are definitely a healthy snack, you need to be wary of eating them mindlessly if you’re trying to watch your sugar intake.
Summing Up On Sugar Free Fruits
Following a healthy diet regime forms an essential part of today’s lifestyle. Excess consumption of sugar could lead to severe health conditions. Eating low-sugar snacks in the form of fruits instead of processed snack alternatives that contain added sugars can be a step towards a healthy lifestyle.
The consumption of these sugar free items requires a proper, disciplined diet schedule. The right proportion of sugar consumption is the way to an improved lifestyle.
Here’s a list of commonly asked questions on a sugar-free diet. The list will provide answers to questions such as can you eat fruit on a sugar free diet.
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Can People With Diabetes Eat Fruit
“All fruits have healthy qualities, even if you have diabetes,” says Zoe Fienman, RD LDN CDE, a registered dietitian at OnPoint Nutrition. “They are filled with fiber, vitamins, and minerals your body needs.”
What identifies a fruit as better or worse is really the amount of sugar that fruit has and where it lies on the glycemic index. An important tool for people with diabetes, the glycemic index refers to the rate at which food is digested and absorbed into the blood stream.
“If it’s higher, that means that food breaks down more quickly which can cause a spike in blood sugar more rapidly,” Fienman says. That being said, like with all foods, people may digest or react to something differently. One person with diabetes may be able to tolerate a banana without a major spike in sugars, and others may have to avoid them altogether.
Of course, always consult your doctor or a registered dietitian when figuring out a diet that is right for managing diabetes and your blood sugar.
Dark Chocolate For Flavonoids
Limiting sugar is important when managing diabetes, so it may sound surprising to learn that dark chocolate can be part of a diabetes-friendly diet. But consider this: A review looked at studies involving more than 114,000 people and found that those who ate the most chocolate had a 31 percent lower risk of diabetes and a significantly reduced risk for heart disease and stroke compared with people who ate the least. And a that having about 10 g of flavonoid-rich cocoa powder a day could lower LDL cholesterol and triglyceride levels in people with diabetes.
Look for dark chocolate ideally with at least 85 percent cacao, Acharya says. One ounce of 85 percent dark chocolate contains 136 calories, 1 g of protein, 14 g of fat, and 12 g of carbs, according to the USDA. Dark chocolate has a GL of 2.76, based on a glycemic index of 23, according to Beyond Type 1.
Be sure to keep in mind that chocolate also contains fat and sugar, so limit yourself to one small square a day, Smithson cautions.
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