In general, 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 are diabetic. Because of the slower digestion, fructose doesn’t cause the exact high glycemic swings as other kinds of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to utilize fructose instead of sucrose according to research studies.
Consider this a 20-ounce bottle of soda contains about 225 calories, 60 grams of additional sugar, (usually high-fructose corn syrup), and few nutrients.
But you do have to watch which fructose you are becoming. There is natural fructose and high-fructose corn syrup. The latter is not 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 in that high-fructose corn syrup. If it does not say packed in natural juices, then purchase your fruit either fresh or frozen instead.
You still have to keep track of how much sugar you’re consuming, even if it’s largely fructose containing fruits. The American Heart Association recommends up to 24 g of sugar per day for females and 36 grams for men. But you can easily exceed that if you don’t 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 are receiving from the rest of your food, you’re most likely far in excess of what you should be eating each day.
Why is excess sugar bad for you? Obviously, as we’ve known since elementary school, it can cause tooth decay. That’s been demonstrated to increase your risk for high cholesterol, heart disease and stroke.
Strawberries, bananas, oranges, kiwi… the healthy list continues on and on. Fruit is touted as a super-healthy snack option, but while 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 outcomes. (Yes, even sugar from fruit if you eat a lot of it!) Does this mean you are not even safe from the produce aisle? Well, you’re definitely safer. But it might be smart to limit your fruit-based sugar consumption.