Start eager about meals which are excessive in sugar and apparent treats come to thoughts. Milk chocolate bars and caramel candies, as an example. Or baked items like muffins, cookies and donuts. Maybe ice cream.
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But registered dietitian Beth Czerwony, RD, says there’s a pure meals that deserves a spot on the checklist: fruit.
The excellent news? Fruit qualifies as a more healthy strategy to get sugar. After all, fruit is fairly darn good for you. It’s filled with nutritional vitamins and vitamins, and a number of fruit is excessive in fiber to assist your digestive system.
“I don’t want anyone to fear the sugar in fruit because these are natural sugars,” explains Czerwony. “The body processes it differently than it would the sugar in cookies and cakes and those type of foods.”
But that doesn’t imply you possibly can’t overdo it. Food with greater sugar content material nonetheless means consuming extra sugar, in spite of everything. Being in a more healthy general bundle doesn’t erase that reality.
It’s vital to concentrate on sugar content material in what you eat, notes Czerwony — significantly in case you have a well being situation that requires monitoring blood sugar ranges. (That would come with these recognized with Type 1 or Type 2 diabetes.)
So, what widespread fruit qualifies as “nature’s candy” given its sugar content material? Let’s take a look at 9, listed in alphabetical order.
Grams of sugar in a single large apple: 25.1.
Sweet deal with sugar equal: A Hershey’s milk chocolate bar.
Most of the sugar in apples is fructose, which is commonly dubbed a “fruit sugar” given the place it’s naturally discovered. Why is that value mentioning? It appears that fructose doesn’t trigger blood sugar or insulin ranges to spike almost as a lot as different sugars, akin to glucose or sucrose.
Another bonus with apples? The fiber content material within the fruit helps your glucose metabolism, which might additionally assist maintain blood sugar and insulin ranges from leaping an excessive amount of.
One final tip: If you need to restrict your potential sugar consumption from apples, take note of colours. Research exhibits that green apples typically have less sugar than red-colored varieties.
Grams of sugar in a single banana: 15.4.
Sweet deal with sugar equal: A glazed donut.
Bananas could not look like the sweetest of treats, however there’s an honest quantity of sugar hidden beneath that peel. The sugar content material will increase as bananas ripen and go from inexperienced to yellow, too.
“Think about portion size if you’re watching your sugar intake,” recommends Czerwony. “If you’re eating little bananas, that’s going to be better than if you’re choosing gigantic bananas that would qualify as two servings.”
Grams of sugar in 1 cup of cherries: 19.7.
Sweet deal with sugar equal: An everyday-sized Snickers bar.
Let’s be trustworthy: Bite-sized cherries are extraordinarily simple to eat. A bowl of them can disappear shortly should you begin munching. “Cherries are wonderful for you, but try to pay attention to how many you eat,” advises Czerwony. “It’s not hard to go overboard.”
Grams of sugar in 1 cup of grapes: 14.9.
Sweet deal with sugar equal: A slice of angel meals cake.
Grapes could also be even simpler to eat than cherries. (After all, there’s no pit to spit!) Try to be aware of simply what number of you’re wolfing down in a sitting should you’re seeking to restrict sugars.
Grams of sugar in a single mango: 46.
Sweet deal with sugar equal: 50 items of sweet corn.
Tropical fruits sometimes have greater sugar ranges, with mangoes being a major instance.
Portion management is as soon as once more key should you’re seeking to reduce sugar consumption whereas consuming a mango. Another tip? Czerwony suggests pairing your mango (or any sugary fruit) with a protein akin to low-fat Greek yogurt, which will help sluggish the discharge of sugar into your blood.
Grams of sugar in a single large orange: 17.2.
Sweet deal with sugar equal: Four twisted purple licorice ropes.
The fiber in oranges will help ease the discharge of sugar into your blood. But for that to work, eat the fruit as an alternative of consuming a glass of OJ. The sugar is far more concentrated in orange juice. (Get this: 100% fruit juice is so loaded with sugar that it’s typically in comparison with soda.)
Grams of sugar in a medium pear: 17.4.
Sweet deal with sugar equal: A big cinnamon roll.
The sugar story with pears is just like apples concerning fructose and fiber. But these advantages include consuming an entire fruit. Canned pears packed in sugary syrup can negate some positives and drive up sugar content material.
Grams of sugar in 1 cup of pineapple chunks: 16.3.
Sweet deal with sugar equal: A slice of cherry pie.
Pineapple’s sticky sweetness owes itself to excessive sugar ranges — and people ranges solely go up if the fruit is juiced, dried or served in a sugary syrup. Moderation is essential should you’re making an attempt to get the advantages of consuming pineapple with out a sugar rush.
Grams of sugar in 1 cup of diced watermelon: 9.42.
Sweet deal with sugar equal: A medium chocolate chip cookie.
Watermelon could also be excessive in sugars but it surely’s low in carbohydrates, which signifies that consuming a slice on a sizzling summer season day shouldn’t ship your blood sugar ranges skyrocketing.
The backside line on fruits and sugar
Should you pay attention to the sugar in fruit? Absolutely. Should you fret about it? Probably not.
“Unless you have diabetes or another health condition where you need to monitor blood sugar levels, you’re probably not eating enough fruit for the sugar in it to be a concern,” states Czerwony.
And fruit is all the time a more healthy choice than sweet, baked items or different processed treats.
For the report, the U.S. Department of Agriculture recommends consuming about 2 cups of fruit per day. Hitting that focus on might be … nicely, fairly candy.