Photographed By Alexandra R. Gavillet.
Strawberries, bananas, oranges, kiwi…the list goes 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 varieties can also be very high in sugar. And, too much sugar, regardless of where it comes from, can have some seriously negative effects. (Yep, even if that sugar is from fruit!) Are we saying you should run from the produce aisle screaming? Definitely not. But, it might be smart to keep an eye on your fruit-based sugar consumption.
The Need-To-Know About Fruit's Sugar Content
The American Heart Association recommends no more than six teaspoons (about 30 grams) of sugar per day for women, or nine teaspoons (45 grams) per day for men. And, for men and women ages 19 to 30, the USDA recommends two cups of fruit per day. But depending on which fruit is chosen, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, clocking in at 36 grams of sugar!
So, other than extra calories, what else does too much sugar mean? Excessive amounts could lead to tooth decay, weight gain, and increased triglyceride levels (which may contribute to heart disease and high cholesterol). Some studies suggest that fructose, the main type of sugar found in fruit, can even be more harmful than other sugars (namely glucose). Fructose has even been linked to increased belly fat, slowed metabolism, and overall weight gain.
Traditionally, a diet high in fruits and vegetables has been shown to help prevent weight gain (when compared to a diet high in fiber from other foods). Although fruits can hold three times more calories per serving when compared to vegetables, they’re still a relatively low-calorie choice, especially when considering how good fruit's high water and fiber content are at promoting feelings of fullness.
With a sugar-conscious mind, here's a closer look at how each fruit stacks up in terms of the sweet stuff.
Blackberries, 1 cup whole: 7 g
Strawberries, 1 cup, sliced: 8 g
Apples, 1 cup, quartered or chopped: 13 g
Pineapple, 1 cup, chunks: 16 g
Oranges, 1 cup, sections: 17 g
Banana, 1 cup, sliced: 18 g
Grapes, 1 cup, whole: 23 g
The important thing to remember: Too many calories from anything, including fruit, can lead to weight gain and other negative health effects. While the USDA recommends the average person stick to about two cups of fruit per day, it’s best to stick with fresh or frozen. Beware of packaged or canned fruit (dangerfood!) and fruit juices, which can have high amounts of sugar, even if the package says “light syrup” (one container of apple sauce has only 100 calories, but packs in 23 grams of sugar!).