In general, sugar in fruit is not bad for us. As a matter of fact, fruit contains a natural sugar, fructose, that is better for you if you are diabetic. That’s because the body digests fructose slower than it does sucrose or table sugar. Due to the slower digestion, fructose does not cause the exact high glycemic swings as other kinds of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to utilize fructose rather than sucrose based on research studies.
Few fruits contain enough sugar to make them bad for you.
But you do need to watch which fructose you’re becoming. There is natural fructose and high-fructose corn syrup. The latter is not natural and will cause your blood sugar to spike. This is something you also have to watch out for when buying canned fruit. Much of it is packed in that high-fructose corn syrup. If it does not say packed in natural juices, then buy your fruit either frozen or fresh instead.
You still need to keep an eye on how much sugar you’re consuming, even if it’s largely fructose containing fruits. The American Heart Association recommends up to 24 g of sugar per day for females and 36 grams for men. However, it is easy to exceed that in the event you don’t make the right selections. For instance, two cups of sliced bananas has 36 grams of sugar by itself. If you add in the sugar you are receiving from the rest of your food, you are most likely far in excess of what you should be eating every day.
Obviously, as we’ve known since elementary school, it can cause tooth decay. That has been demonstrated to increase your risk for high cholesterol, heart disease and stroke.
Strawberries, bananas, oranges, kiwi… the healthy list goes on and on. Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a terrific part of any diet, many varieties can also be very high in sugar. Too much sugar, irrespective of where it comes from, can have some serious unwanted effects. (Yes, even sugar from fruit if you consume a lot of it!) Does this mean you are not even safe in the produce aisle? Well, you’re definitely safer. But it may be smart to limit your fruit-based sugar consumption.