According to Pulitzer award-winning author Michael Moss’s book “Salt, Sugar, Fat” – unnecessary sugar consumption is one of the trifectas of critical proximate determinants of the Non-Communicable Diseases (NCD) epidemic that the world is facing right now. Sugar is everywhere and you cannot quit it completely. But sugar is a bit worse for your health — the sweet stuff has been linked to increasing rates of dangerous NCDs such as obesity, diabetes, hypertension, kidney damage, and heart disease.

Can fruits also add to dangerous sugar count?

Added sugar is bad, say most experts. Many of us wonder if this must also, therefore, apply to fruits. Yes, fruits do contain natural sugars, which are a mix of sucrose, fructose and glucose. But fructose is only harmful in excess amounts, and not when it comes from fruit, say several studies. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits, says a report in The Conversation.

Here’s what a Mayo Clinic doctor advises diabetics:

A patient once asked if diabetics can have sweet fruits such as strawberries or blueberries. Dr M Regina Castro, an MD, explained online that it’s a common myth that if you have diabetes you shouldn’t eat certain foods because they’re “too sweet.” Some fruits do contain more sugar than others, but that doesn’t mean you shouldn’t eat them if you have diabetes.

“The total amount of carbohydrates in food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit,” wrote Dr Castro.

“The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, provided that the serving size contains no more than 15 grams of carbohydrates, the effect on your blood sugar is the same,” Dr Castro explained.

A list of fruit servings that contain about 15 grams of carbohydrates:

1. 1/2 medium apple or banana
2. 1 cup blackberries
3. 3/4 cup blueberries
4. 1 cup raspberries
5. 1 1/4 cup whole strawberries
6. 1 cup cubed cantaloupe or honeydew melon

According to diabetes.org.uk, though all fruits contain natural sugar, you must not give them up as they also contain a good mix of vitamins, minerals and fibre. Keep a fruit intake diary and check how many of your carbs are coming from fruits.

Fruit juices can be high in natural sugars and because they have less fibre than whole fruits, they are not as beneficial. Eat fruit instead of drinking fruit juice.

Are canned fruits okay if fresh not available?

According to the American Diabetes Association (ADA), in that case, the best choices of fruits are any that are fresh, frozen or canned without added sugars.

• If choosing canned fruit, look for words like “packed in its own juices,” “unsweetened” or “no added sugar.”
• Dried fruit and 100 per cent fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.

Careful about portion-size for these fruits:

According to Women’s Health magazine, here are 12 high-sugar fruits, as per information they draw from the USDA.

1. Lychee fruit: Sugar: 29 grams per cup serving
2. Mango: Sugar: 23 grams per cup
3. Cherries: Sugar: 20 grams per cup of pitted cherries
4. Apple: Sugar: 19 grams per medium apple (Want lower sugar? Go for smaller apple: 15 grams sugar)
5. Oranges: Sugar: 17 grams per one large orange
6. Pears: Sugar: 17 grams per one medium fruit
7. Kiwi: Sugar: 16 grams per one cup of sliced kiwifruit
8. Pineapple: Sugar: 16 grams per cup of pineapple chunks
9. Grapes: Sugar: 15 grams per cup
10. Banana: Sugar: 14 grams per medium fruit
11. Pomegranate: Sugar: 12 grams per 1/2 cup of pomegranate seeds
12. Figs: Sugar: 10 grams per large whole fig

Fruits with LOW-Sugar content:

Women’s Health magazine also lists these 10 low-sugar fruits, after culling data from various authorities on the subject.

These fruits “contain higher fibre and water that dilute the amount of sugar or carbohydrate per serving” and allow you to get your sugar fix minus the dreaded energy crash.

1. Avocado: Per 1/3 fruit: 0.3 g sugar
2. Watermelon: Per 1-cup serving: 10 g sugar
3. Apple: Per small apple: 15 g sugar
4. Strawberries: Per 1-cup serving: 7 g sugar
5. Grapefruit: Per 1/2 medium grapefruit: 9 g sugar
6. Lime: Per medium lime: 1 g sugar
7. Olives: Per 2-tbsp serving: 0 g sugar. This Mediterranean diet has long been touted as the pathway to longevity.
8. Cucumbers: Per 1/2-cup serving: 1 g sugar
9. Tomatoes: Per 1-cup serving: 5 g sugar
10. Squash: Per 1-cup serving:  3 g sugar

Don’t give up fruits:

Eating the right “mix” of fruits and vegetables can help us live longer, according to a new study.

Released by the American Health Association in March 2021 and conducted by researchers at Harvard TH Chan School of Public Health, the new study found that eating two servings of fruit and three servings of vegetables is associated with lower mortality rates. Ask your doctor how much quantity/calories or sugar and carbs in your diet can come from fruits every day. Choose citrus fruits and berries in the maximum quantity permitted. 

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.