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Fruits high in sugar
Fruits constitute a vital ingredient in any balanced diet. Unlike junk foods, that mostly contain simple carbohydrates and sugar, whole fruits contain fiber and other nutrients, which allow the body to absorb sugar slowly, over time. Fresh fruits are healthy, nutritious foods that are rich in vitamins, minerals, and other rich nutrients. Antioxidants and other phytochemicals in fruits play an important role in maintaining the alkaline concentration in the diet.

Replacing high-calorie sweets and fast food with more fruits and veggies is conventional wisdom when it comes to losing weight or staying healthy. Although most fruits are naturally low in fat, and have the added benefit of filling you up quickly, there are many fruits that have high sugar content. People who are diabetic, obese, or particular about their sugar intake, may want to limit or avoid these high-sugar fruits.

Sugar Content in Fruits
Natural sugar found in fruits is known as fructose, which is a monosaccharide. The chemical formula of fructose is very similar to that of glucose, but the molecular structure is different. The glycemic index of glucose is higher than fructose, which means that fructose does not increase blood sugar level as much as glucose. Although, the calorie content of fructose is the same as that of regular sugar, it is considered a much healthier form of natural sugar.

The easiest way to determine the content of the sugar in the fruit is by tasting it. The sweeter the fruit is, the higher is the sugar content in it. Now the question is, are dried fruits also beneficial? Yes, dried fruits have more sugar content than fresh fruits. This is because in the process of drying the fruit, the water of the fruit is dehydrated, leaving behind the concentrated sugar.

Fruits Rich in Sugar
Whether you are on a low-sugar diet, or are just curious to know about the sugar content in your favorite fruits, the following lists should prove helpful.

Fruits High in Sugar
  • Plums (8.4)
  • Oranges (8)
  • Pears (8.3)
  • Pineapple (8.4)
  • Tangerines (9)
  • Cherries (10.9)
  • Pomegranate (11.6)
  • Mangoes (12.6)
  • Figs (13.8)
  • Banana (10.4)
  • Apples (8.8)
*The figures mentioned in the bracket is the sugar content (in grams) present in one serving of 3 ounces.

Fruits Low/Moderate in Sugar
  • Strawberries (4)
  • Casaba Melon (4.3)
  • Papaya Fruit (5)
  • Watermelon (5.3)
  • Peaches (7.1)
  • Kiwifruit (7.6)
  • Nectarines (6.7)
  • Blueberries (7.3)
  • Cantaloupes (6.7)
  • Lemon (2)
  • Guava (7.6)
*The figures mentioned in the bracket is the sugar content (in grams) present in one serving of 3 ounces.

It should be noted that despite the sugar content, fruits in general are still healthier than foods that contain refined sugar. However, people who are diabetic, or on a weight-loss diet, can follow the above given list to help them decide which fruits they should eat, and which fruits they should limit/avoid. Prioritizing low-sugar fruits can help keep your overall sugar consumption in check.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.