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fruit and sugar

How much fruit is too much?

Pressed juices and smoothies seem to be the new staple of ‘healthy diets’ everywhere, but how much fruit should you really be consuming? In order to understand this issue, it’s helpful to know how fruit sugar, or fructose, works in the body.

Fructose, found in fruits and vegetables, is processed by the liver and tends to be more lipogenic (fat producing) than sucrose. It does not raise insulin levels, but it also not the most efficient energy source for the brain and muscles.

American Sugar Consumption

In theory, you could eat several servings of fruit per day without issue, but most Americans are consuming so much refined sugar (nearly 8 tablespoons of sugar per day) that less fruit is better if you are already getting sugar from other sources. In total, it is suggested that you consume not more than 20 added grams of sugar per day or 5% of your daily calories. But Americans get up to 30% of their calories from sugar.

High consumption of fruits and of soft drinks, which often contain high-fructose corn syrup, can be additionally challenging to the liver and will tend to produce more fat than straight sucrose consumption.

Want to know the difference between Sucrose, Fructose and Glucose. Here’s a quick and easy explanation.

In Defense of Fruit

On the other hand, whole fruits contain vitamins, fiber, and can be a healthy alternative to many other foods lying around the office. After dinner, berries or melons can also be a nice alternative to ice cream.

Consider this List

Below is a list of commonly available fruits (and veggies). Consider this foods when making your next smoothie. As always, read the serving size on the label as most juices contain 1.5-2 servings per bottle.

Sugar Content of Fruit: The Highest

FruitServing SizeSugar (g)
Figs1 medium8
Dates1 medium16
Pineapple1 cup16
Pear1 medium17
Apple1 medium19
Cherries1 cup20
Mangoes1 cup23
Grapes1 cup23
Pomegranate1 medium38
Raisins (seedless)1/2 cup43

Sugar Content of Fruit: The Lowest

FruitServing SizeSugar (g)
Olives1 cup0
Avocado1 cup1
Lime1 medium1
Rhubarb1 cup1
Lemon1 medium2
Cranberries1 cup4
Raspberries1 cup5
Plum1 small6
Kiwi1 medium6
Blackberries1 cup7
Strawberries1 cup7
Grapefruit1 medium9
Tangerine1 medium9
Watermelon1 cup9
Papayas1 cup11
Cantaloupe1 cup12
Orange1 medium13
Peach1 medium13
Banana1 medium14
Honeydew1 cup14
Blueberries1 cup15
Apricot1 cup15

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