Generally speaking, sugar in fruit isn’t bad for us. As a matter of fact, fruit contains a natural sugar, fructose, that is better for you if you’re diabetic. That’s because the body digests fructose slower than it does sucrose or table sugar. Because of the slower digestion, fructose doesn’t 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.
However, you do have to watch which fructose you’re becoming. There is natural fructose and high-fructose corn syrup. The latter isn’t 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, purchase your fruit either fresh or frozen instead.
You still need to keep track of how much sugar you are consuming, even if it’s largely fructose containing fruits. The American Heart Association recommends up to 24 grams 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 perfect selections. For instance, two cups of sliced bananas has 36 grams of sugar alone. If you add in the sugar you are getting from the rest of your food, you’re most likely far in excess of what you should be eating every day.
Why is excess sugar bad for you? Obviously, as we’ve known since elementary school, it can lead to tooth decay. That’s been demonstrated to increase your risk for high cholesterol, cardiovascular disease and stroke.
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 forms 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 too much of it!) Does this mean you’re not even safe in the produce aisle? Well, you are definitely safer. But it might be smart to limit your fruit-based sugar consumption.