Shari Duncan

Fruits and Fructose

by on Dec.27, 2009, under Fruits and Veggies, General Nutrition, Weight Loss

Fruit Sugar.  Good or Bad?

Fructose is a sugar that’s found naturally in fruits and berries, and it’s also the basis of the not-so-healthy high-fructose corn syrup, a common addition to a variety of processed foods.  But the amount of fructose in fruit is something to consider for those trying to limit sugar in their diet.

It is common knowledge that fruits are  low in calories, high in fiber AND nutritionally dense with antioxidants to boost your health. On a  practical level they fill you up, without loading you up with fat and calories.  And when your stomach is filled up with high volume, low calorie food, there is less room for other stuff. There is also documented evidence that shows that plant-based foods help to control food cravings and overeating.

Low in Calories, High in nutritional value. But be aware of sugar content in fruit

Low in Calories, High in nutritional value. But be aware of sugar content in fruit

BUT, fruits are generally abundant in sugar.  So if you are trying to lose weight by limiting the amount of sugars (simple carbs) in you diet, should you also limit your fruit intake?  This is where some of the low-carb diet plans disagree, as some programs depend more upon glycemic index or glycemic load (South Beach, Zone)  while others just look at total carbs (Atkins, Protein Power).

In general, your best bet, whether counting total calories or just carbohydrates, is to select fruits that are lowest in sugar content.

The following information (from ranks fruits by sugar content. Click on the link associated with a fruit to obtain specific and detailed nutritional information about that fruit.   To maximize your health benefits, be sure to eat a wide variety of colorful fruits (and vegetables) daily. Keep within your recommended daily caloric intake and pair carbohydrates with a protein source with each meal and you will be fine!

Fruits Lowest in Sugar

Fruits Low to Medium Sugar

Fruits Fairly High in Sugar

Fruits Very High in Sugar



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