Fruit sugar is not something that should be avoided. Fruit sugar is good for you. Fruit is loaded with vitamins, minerals, fiber, antioxidants, and other great nutrients. Fruit is also a healthy snack that is great to have between meals and it will help keep your energy levels up. Fruit sugar is not a cause of diabetes, but it is tempting to eat too much fruit sugar.
How Much Fruit is Too Much?
The amount of fruit sugar in fruits varies. There is not a set amount that you should stay under. However, it is possible to eat too much fruit.
Fruit is healthy, but it can add up. If you are eating a lot of fruit and drinking a lot of juice, it is possible to eat more fruit sugar than you should. Fruit sugar can cause weight gain and be bad for your health if you eat too much.
The amount of fruit sugar in fruit varies. A cup of blueberries has almost 5 grams of fruit sugar, while a cup of raspberries has slightly over 9 grams of fruit sugar. If you are watching your weight, you need to be aware of how much fruit sugar you are eating.
There are a lot of other foods that are loaded with fruit sugar. A typical granola bar has over 10 grams of fruit sugar in it. Fruit sugar is added to many foods that are marketed as being healthy. If you are watching your weight, you need to be careful of the amount of fruit sugar that you are eating.
It is true that fruit contains sugar, and this is an obvious reason for concern. However, it is important to note that the body uses fruit sugar differently from the way it uses refined sugar.
It is worth noting that when we eat fruit sugar, our bodies are not able to absorb it all at once. The body breaks down the fructose in the cells of the small intestine, and some of it is later converted to glucose. This means that the body can only absorb 21g of fructose per hour. This is why, even though a serving of fruit contains sugar, we are not likely to experience a blood sugar spike.
So fruit contains sugar, but does this mean we shouldn’t eat it?
Just because fruit contains sugar, doesn’t mean we shouldn’t eat it! Our bodies need sugar to function properly, and fruit is a great source of energy. Fruits’ fiber and water content mean they are digested more slowly than processed foods, which means they contain fewer calories than they appear to contain.
While fruit is a good source of fiber and water, some varieties contain more sugar than others. While a serving of fruit may contain more sugar than you would expect, it is important to note that fruit sugar is not the same as refined sugar. Fruit sugar is absorbed by the body differently and is less likely to cause a blood sugar spike.
Instead of worrying about the sugar in fruit, it may be worth considering the whole fruit instead. Fruits are full of important nutrients and antioxidants, which help to keep our bodies healthy. Fruit is also a great source of fiber, which helps to keep our digestive system healthy.
Although it isn’t necessary to cut fruit out of your diet completely, it is important to be mindful of the amount of fruit you eat. It is also a good idea to rotate your fruit servings so that you don’t get bored of the same fruit every week.
Tips for eating more fruit
Make fruit your first choice when you are hungry. If you reach for a snack when you are not hungry, then you are likely to overeat and choose something unhealthy.
If you reach for a snack when you are not hungry, then you are likely to overeat and choose something unhealthy. To lower the sugar content of your fruit, you can add a squeeze of lemon or lime juice.
Fruit is a great addition to breakfast. If you are short on time and need to grab something on the way to work, you can easily grab a piece of fruit. Fruit makes a great snack. Fruit is a great alternative to chocolate or cake, which is likely to contain more calories and sugar. Add fruit to your favorite breakfast cereal, or have it on the side of your toast. You can even add fruit to your porridge.
Fruit is a great lunch option. If you have a sandwich at lunch, try adding some fruit instead of a side salad or chips. If you are planning on having a sweet treat, try adding fruit to it instead of having it on the side.
Fruit juice is not the same as whole fruit. Fruit juice contains a high amount of sugar, so it is best to avoid it. Fruit is not the only way to get sugar into your diet. If you are craving sugar and you need a quick pick-me-up, you can add some honey or agave to your tea or coffee.
If you are trying to cut down your sugar intake, try to cut it out of your diet slowly. If you stop eating sugar overnight, then you are likely to crave it more.
Be mindful of the fruit you add to your smoothies. If you are trying to cut down on sugar, then you may want to avoid adding fruit to your smoothie. You can still add fruit to your smoothie for extra flavor without adding sugar. If you are making a dessert, try adding some fruit to it instead of adding sugar.
Examples of some fruits and their sugar content per serving:
(g of sugar per serving) 1. Banana (7.5) 1. Cactus Pear (1.9) 2. Papaya (6.2) 2. Lime (2.5) 3. Pineapple (5.6) 3. Orange (2.2) 4. Mango (5.1) 4. Grapefruit (1.9) 5. Watermelon (4.7) 5. Guava (1.8) 6. Cantaloupe (3.9) 6. Tangerine
(1.5) 7. Honeydew Melon (3.7) 7. Pear (1.4) 8. Peach (3.3) 8. Blueberry (1.3) 9. Plum (2.5) 9. Raspberry (1.1) 10. Apricot (2.2) 10. Blackberry (0.9)
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Sources:
http://www.chatelaine.com/health/nutrition/a-sugar-in-fruit-is-not-the-same-as-a-sugar-in-cake/
http://www.huffingtonpost.com/2015/05/09/sugar-fruit_n_7380836.html
http://www.healthline.com/health/high-fructose-fruit-0#2
