Is Fruit Sugar Bad

Is fruit sugar bad? Should you stop eating fruit? Is fruit bad for weight loss? How much fruit can you eat? There are so many questions surrounding fruit all because someone mentioned that 5 letter word, sugar! So what is the truth?

Let’s start by looking at fruit as a whole before we zero in on fruit sugar.

Is Fruit Healthy

All fruits have different vitamin and mineral profiles but typically you can expect them to include some of the following:

• Vitamins such as C, especially in citrus and berries, and E
• Carotenoids that can be converted to Vitamin A and are found in mango, melons, cherries, apricots, lemon, lime etc
• Antioxidants, including polyphenols (more than 8,000 identified types) and flavonoids, have different functions but can reduce the risk of cancer, inflammation, and heart disease and assist in free radical damage and oxidative stress.
• Magnesium, linked to lower blood pressure
• Potassium, linked to lower blood pressure
• Fibre including resistant starch in the case of bananas
• Folate B9, found in citrus fruit, bananas, and avocado
• Prebiotics such as pectin in apples and inulin in bananas

Do you need fruit if you eat vegetables?

So this really is the big question. If you look at the nutrients listed above you could think that you already get these from the vegetables in your diet. To some extent you are correct. But as they say, the devil is in the detail!

All vegetables have varying levels of vitamins, minerals antioxidants etc, as do fruits. Some may only have trace elements of difficult to get nutrients or antioxidants meaning you may need to be getting that nutrient from a number of different sources to maintain adequate levels.

A 2019 study from Stanford University found that the 10 most commonly eaten fruits and vegetables deliver similar levels of vitamins, minerals, and fiber. However, the researchers discovered a big difference in antioxidant content: fruit contained twice as many antioxidants as vegetables.

When you consider that polyphenols—just one category of antioxidants—include around 8,000 different types, it’s clear that skipping fruit can lead to a deficit in many essential compounds.

Is sugar in Fruit Bad?

So back to the original question, is sugar in fruit bad? We have established that when you consume a piece of fruit you eat more than just the sugar. But is fructose bad for you?

Much has been said about fructose, making it sound like the bad guy. That may be because it is being confused with high fructose corn syrup.

High Fructose Corn Syrup

This is arguably the worst type of sugar.

Fructose is an artificially manufactured product that combines fructose and glucose. Manufacturers add this sugar to convenience foods, and experts link it to many negative health outcomes—including a higher incidence of metabolic disorders. This sugar does not occur naturally in fruit or nature; instead, you’ll find it in soda and manufactured sauces.

Fructose

Here are some fructose facts to consider;

What is the Best fruit to eat?

There are so many fabulous choices and they all have their nutritional benefits. The best answer is to eat a variety of fruits, ensuring you sample fruits from various color profiles. Some fruits have received a lot of press as superfoods, but other common fruits have flown under the radar and are equally important albeit for different reasons.

Below is a list of some fabulous healthy fruit options. The best choice is personal and dependent on your taste preference and budget. Sources 1 2 3

• Blueberries
• Apples
• Oranges
• Kiwi Fruit
• Banana
• Cherries
• Raspberries
• Watermelon
• Plums
• Avocado
• Date
• Strawberry
• Pineapple

The health benefits of eating fruit outweigh any potential negative effects of its natural fructose, given the high fiber content and vitamins, minerals, and antioxidants found in fruit. (citation)

Is Fruit Juice Healthy

I recommend avoiding fruit juice. Juice doesn’t provide many of the benefits you get from whole fruit because it lacks the fiber that slows digestion and prevents sugar spikes.

You need fiber in your diet, so removing it from fruit forces you to find fiber elsewhere. Without fiber’s bulk, you’re more likely to feel hungry and consume extra calories. Juicing also removes the fruit’s prebiotic benefits.

The sugar in fruit juice is often equivalent to soda and contains significant calories.
Healthy guidelines state that 125 grams of 100% juice with no added sugar can be used as a fruit serve.

Are fruit smoothies healthy?

Smoothies combine whole fruit with other ingredients to create a thick drink, and they can help you include more fruit in your diet. Enjoy a smoothie as a snack or part of breakfast. Making smoothies at home lets you choose the healthiest ingredients. Always pay attention to the calorie and nutrient content of everything you add.

Don’t assume that fruit smoothies from cafes or smoothie franchises are healthy. They often use concentrated fruit juice, fruit syrups, or gelato instead of 100% fruit. It’s best to avoid commercially prepared fruit smoothies.

Is fruit healthy for breakfast?

Fruit at anytime of the day is fine. But, by itself, a single serving of fruit for breakfast won’t provide enough sustenance until lunch. To balance the fruit include some protein and wholegrains. A recommended breakfast could be overnight oats with a serving of fruit salad and protein-rich Greek yogurt.

Another great fruit breakfast is a protein rich fruit smoothie like this Scorched Peanut Smoothie.

Can Dry Fruit be healthy?

Dry fruit can be healthy, particularly if dried in a dehydrator at home.

Commercially dried fruit can contain sulfides and added sugar. Take care to read the back of any packaged dry fruit before purchase. If it has no sulfides or added sugar it is a good choice.

A serving size of dried fruit is only 30g or 4 dried apricot halves.

Is frozen fruit healthy?

Yes, frozen fruit offers a great way to store fruit in season for later. If you freeze fruit immediately, it can be healthier than fresh fruit. Fruit nutrients begin to decline as soon as the fruit is harvested, so quick freezing helps preserve them. When buying packaged frozen fruit, choose products that contain only fruit pieces rather than purees, which may include added sugar

Should you eat fruit FAQ