fruit and sugar

How much fruit is too much?

Pressed juices and smoothies seem to be the new staple of ‘healthy diets’ everywhere, but how much fruit should you really be consuming? In order to understand this issue, it’s helpful to know how fruit sugar, or fructose, works in the body.

Fructose, found in fruits and vegetables, is processed by the liver and tends to be more lipogenic (fat producing) than sucrose. It does not raise insulin levels, but it also not the most efficient energy source for the brain and muscles.

American Sugar Consumption

In theory, you could eat several servings of fruit per day without issue, but most Americans are consuming so much refined sugar (nearly 8 tablespoons of sugar per day) that less fruit is better if you are already getting sugar from other sources. In total, it is suggested that you consume not more than 20 added grams of sugar per day or 5% of your daily calories. But Americans get up to 30% of their calories from sugar.

High consumption of fruits and of soft drinks, which often contain high-fructose corn syrup, can be additionally challenging to the liver and will tend to produce more fat than straight sucrose consumption.

Want to know the difference between Sucrose, Fructose and Glucose. Here’s a quick and easy explanation.

In Defense of Fruit

On the other hand, whole fruits contain vitamins, fiber, and can be a healthy alternative to many other foods lying around the office. After dinner, berries or melons can also be a nice alternative to ice cream.

Consider this List

Below is a list of commonly available fruits (and veggies). Consider this foods when making your next smoothie. As always, read the serving size on the label as most juices contain 1.5-2 servings per bottle.

Sugar Content of Fruit: The Highest

Fruit Serving Size Sugar (g)
Figs 1 medium 8
Dates 1 medium 16
Pineapple 1 cup 16
Pear 1 medium 17
Apple 1 medium 19
Cherries 1 cup 20
Mangoes 1 cup 23
Grapes 1 cup 23
Pomegranate 1 medium 38
Raisins (seedless) 1/2 cup 43

Sugar Content of Fruit: The Lowest

Fruit Serving Size Sugar (g)
Olives 1 cup 0
Avocado 1 cup 1
Lime 1 medium 1
Rhubarb 1 cup 1
Lemon 1 medium 2
Cranberries 1 cup 4
Raspberries 1 cup 5
Plum 1 small 6
Kiwi 1 medium 6
Blackberries 1 cup 7
Strawberries 1 cup 7
Grapefruit 1 medium 9
Tangerine 1 medium 9
Watermelon 1 cup 9
Papayas 1 cup 11
Cantaloupe 1 cup 12
Orange 1 medium 13
Peach 1 medium 13
Banana 1 medium 14
Honeydew 1 cup 14
Blueberries 1 cup 15
Apricot 1 cup 15

Table Credit:

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