Bananas, apples, grapes, cherries and figs are the fruits with the highest sugar content. Although some varieties of fruit contain more sugar than others, all fruits are rich in fiber and nutrients with health-promoting properties.
While fruits are healthy despite their natural sugar content, foods with added sugar are not, as they provide calories without providing essential nutrients. Cakes, cookies, and ice cream are examples of foods with added sugar. This article discusses which fruits have the most sugar, what are the health benefits of fruits, and how much fruit to eat.
Which fruits are the highest in sugar?
The natural sugars found in fruit are different from the added sugars found in many processed sugary foods. Fruit contains the sugars fructose and glucose, but since it also contains fiber, it digests more slowly, which results in more stable blood sugar levels. Conversely, processed sugary foods are digested faster, leading to a rapid rise in blood sugar. Also, when a person eats a fruit, they are ingesting a whole host of vitamins, minerals, and other essential nutrients. In contrast, when she consumes processed sugary foods, she ingests unhealthy ingredients, such as unnecessarily high fat content and refined grains, which are extremely low in nutrients.
Here are some examples of added sugars in products:
corn sweetener
high fructose corn syrup
honey
fruit juice concentrate
sugar molecules, such as:
dextrose
fructose
glucose
maltose
Manufacturers add these sugars to a variety of products, including:
ice cream
sweets
cakes
pies
biscuits
beignets
solas and other sugary drinks, such as sweet tea
fruit drinks
energy drinks
While fruits are very beneficial for health, some contain more sugar than others. The difference in sugar content can be significant for people with diabetes, who should be careful to monitor their sugar intake. Below are the fruits with the highest sugar content.
Apples
A medium apple contains about 20.8 g of sugar. It is better to opt for a small apple, which contains 17.1 g, or half of a large apple. Research from 2016 indicates that apples are rich in various nutrients, including polyphenols and antioxidant compounds that help protect against several diseases, including diabetes and Alzheimer’s disease.
Bananas
A banana contains about 15.4 grams (g) of sugar. It is better to eat a smaller banana or half of a larger banana. Bananas are a good source of potassium and healthy fats.
Figs
A large fig contains 10.4 g of sugar, so it is better to opt for a small fig, which contains 6.52 g. A 2019 review notes that figs are rich in phenolic compounds and carotenoids, which have antioxidant properties. Their health benefits may include fighting cancer, as well as fungal and parasitic infections.
The grape
A cup of grapes contains 23.2 g of sugar, so it is best to opt for half a cup. A 2021 study reports that nutrients in grapes have antioxidant, anti-inflammatory, and antimicrobial properties.
mangoes
A cup of mango contains 22.5 g of sugar. It is therefore better to opt for half a cup. Mangoes contain nutrients such as vitamin A, vitamin C, potassium and beta-carotene, a pigment with antioxidant properties.
Oranges
A large orange contains 17.2 g of sugar. It is best to opt for a small orange, which contains about 8.98 g. Like other citrus fruits, oranges are a good source of vitamin C. They also contain calcium and potassium.
Pears
A cup of cubed pears contains 15.7 g of sugar. It is therefore better to opt for half a cup. A 2015 study reports that the high fiber content of pears may promote bowel regularity, and their antioxidants may lower blood lipid levels and protect against ulcers.
The grenade
A pomegranate contains 38.6 g of sugar. It is therefore best to consume half a cup of pomegranate seeds, which contain 11.9 g. A 2020 review indicates that pomegranate may have a beneficial effect on blood pressure and has antioxidant and antimicrobial properties.
sweet cherries
A cup of pitted sweet cherries contains 19.7g of sugar, so half a cup is best. A 2018 review states that cherries are rich in vitamin C and polyphenols, which have antioxidant and anti-inflammatory properties.
The watermelon
A cup of diced watermelon contains about 9.42g of sugar. A 2020 study indicates that watermelon is rich in polyphenols and other compounds useful for fighting diseases such as cardiovascular disease, diabetes and ulcers.
How much should you eat per day?
Fruit consumption recommendations vary by biological sex and age. They recommend 1.5 to 2 cups for adult women and 2 to 2.5 cups for adult men. One piece of fruit is approximately equal to one cup serving.
And bref
The highest sugar fruits are mangoes, pomegranates, oranges and pears. Diabetics can still consume these fruits, but they can ask their doctor if they should eat them in smaller portions. When we eat a fruit, we ingest, in addition to natural sugars, fibers, vitamins and minerals. Conversely, when they consume foods with added sugars, they ingest very little fiber and nutrients compared to fruit. Along with vegetables, fruits are an important part of a healthy diet. They may help protect against cancer, cardiovascular disease and respiratory conditions.