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’re diabetic. Due to the slower digestion, fructose does not cause the exact high glycemic swings as other kinds of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to utilize fructose rather than sucrose according to research studies.
However, you do need to watch which fructose you’re becoming. There’s 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 does not say packed in natural juices, then purchase your fruit either frozen or fresh instead.
You still need to keep an eye on how much sugar you are 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. However, it is easy to exceed that in the event you do not make the perfect selections. By way of instance, two cups of sliced bananas has 36 grams of sugar alone. If you add in the sugar you’re receiving from the rest of your food, you’re most likely far in excess of what you should be eating every day.
Obviously, as we have 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.
Strawberries, bananas, oranges, kiwi… the healthy list continues on and on. Fruit is touted as a super-healthy snack choice, although the fiber and other nutrients found in fruit are a terrific part of a diet, many varieties can also be very high in sugar. Too much sugar, irrespective of where it comes from, can have some serious unwanted outcomes. (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 are definitely safer. But it may be smart to restrict your fruit-based sugar intake.