Generally speaking, sugar in fruit isn’t bad for us. As a matter of fact, fruit comprises a natural sugar, fructose, that is better for you if you are diabetic. Due to the slower digestion, fructose does not cause the same high glycemic swings as other kinds of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to use fructose rather than sucrose based on research studies.
Few fruits contain enough sugar to make them bad for you.
Consider this a 20-ounce bottle of soda contains about 225 calories, 60 grams of additional sugar, (usually high-fructose corn syrup), and several nutrients.
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 need to watch out for when buying canned fruit. Much of it is packed with that high-fructose corn syrup. If it doesn’t 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 each day for females and 36 grams for men. But it is easy to exceed that in the event you don’t make the right selections. By way of instance, two cups of sliced bananas has 36 grams of sugar by itself. If you add in the sugar you’re getting from the rest of your food, you’re probably far in excess of what you should be eating each 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, cardiovascular disease and stroke.
Strawberries, bananas, oranges, kiwi… the healthy list continues on and on. Fruit is touted as a super-healthy snack option, although the fiber and other nutrients found in fruit are a great 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 negative effects. (Yes, even sugar from fruit if you consume a lot of it!) Does this mean you are not even safe from the produce aisle? Well, you’re definitely safer. But it might be smart to limit your fruit-based sugar consumption.