The truth about sugar in fruit
I was teaching a class, and a student dismissed the health benefits of fruit because, as she put it, “it’s full of sugar”. You won’t be surprised to hear this wasn’t the first time I’d heard this ‘sugar in fruit = bad’ idea.
This thought that fruit is somehow a bad thing to eat came into full swing with the low carb diet craze a few years ago. But the myth persists. Not a week goes by that I don’t hear someone tell me that they avoid fruit because it’s “all sugar” or “loaded with carbs”. So, I’m here to set the record straight and come to the defense of some of the world’s healthiest foods – fresh, whole fruits.
Sugar in fruit – what are the facts?
I’ll tackle the “fruit is all sugar” statement first – because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body). Where else can you get a package like that for about 75 calories per serving?
The idea that fruit is “loaded with carbs” or is “full of sugar” needs to be put into perspective, too. It’s true that when you eat fruit, the overwhelming majority of the calories you consume are supplied by carbohydrate – mostly in the form of fructose, which is the natural sugar in fruit.
But that’s the nature not just of fruit, but of all plant foods – they’re predominantly carbohydrate (and that means not just natural sugars, but healthy starches as well as structural elements, like cellulose, that provide fiber). When you eat vegetables, the majority of the calories you’re eating come from carbohydrate, too. But you don’t hear people complaining that vegetables are “loaded with carbs”.
Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you’re eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods – the sugars, starches and fibers – and what’s found (or, more accurately, what’s not found) in all the empty calories we eat from added sugars that find their way into everything from brownies to barbecue sauce.
Faced with a serving of fruit, how much sugar are we talking about, anyway? An average orange has only about 12 grams of natural sugar (about 3 teaspoons) and a cup of strawberries has only about 7 grams – that’s less than two teaspoons. And either way, you’re also getting 3 grams of fiber, about a full day’s worth of vitamin C, healthy antioxidants and some folic acid and potassium to boot – and it’ll only cost you about 50 or 60 calories. “All sugar”? I think not.
By contrast, a 20-ounce cola will set you back about 225 calories and, needless to say, won’t be supplying any antioxidants, vitamins, minerals or fiber. You’ll just be chugging down some carbonated water, maybe some artificial color and flavor, and somewhere in the neighborhood of 60 grams of added sugar – about 1/3 of a cup.
Now that’s what I call “full of sugar”.
Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.
Tags: carbohydrates, carbs, diet, diet and fruit, Discover Good Nutrition, fresh fruits, fruit in the diet, fruit nutrition, healthy antioxidants, Herbalife, natural sugars, nutrition, sugar, sugar in fruit, sugars in fruit, Susan Bowerman, vitamins
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I’m always surprised by people saying that fruit is bland and just sugary water. I love fruit and the many different tastes. My diet would be so much duller without it. And if it has a little sugar in it, well, in moderation, I thinks that’s fine.
FAO Deborah:
A medical biochemist?! God help us all
“From a sugar point of view your body needs carbohydrates without them you would not be alive!”
Good grief
[...] The truth about sugar in fruit By Susan Bowerman, MS, RD, CSSD, February 10, 2011 [...]
[...] food with its sugar embedded in its fiber over a liquid alternative if you can. Snacks for Lunch and all [...]
I look at nutrition in a slightly deeper way than most because I’m a medical biochemist, so I look at the subject mainly from the point of view “what does the body need”? And “how does it process it”? From a sugar point of view your body needs carbohydrates without them you would not be alive! Your bodies main energy production comes from the metabolism of sugar mainly Glucose.
Fruit has only come into a bad light because of the effect consuming large amounts of High Fructose Corn Syrup and the way Fructose is metabolised in the liver. But in all this information overload on the internet you must consider 2 things, the difference between consuming sugars in their natural state as stated in this great article and consuming them separated and refined away from their natural state. Being packaged along with vitamins, minerals and fibre protect you from flooding your body with high levels of sugar in one go, as the fibre in-particular slows its absorption, also relatively you can eat quite a lot of fruit in a day without spiking your blood sugars as the actual amount is not that great. Obviously not all fruits are equally and some contain more available carbs than others so why not look at the GI index and carry on eating low GI fruits and veg.
My final word as this is an essay already is that your body cannot afford for you to avoid fruits and veg the vits and mins and phyto nutrients that they contain are vital to your health and your life.
As with all things, the key is amount. You can’t use fruit or protein or only salad as the ONLY thing to maintain or lose weight or stay healthy. A combination of many healthy foods is the best choice, combined with regular exercise to stay healthy.
[...] visit site here) Filed Under: Health Tips [...]
[...] like protein bars can be loaded with sugar. I get a lot of my sugar from fruit. It’s more natural, so I’m hoping that’s not as [...]
Thanks a lot for sharing this information
[...] When I told my hubby about my experience, he said frankly, “it’s because of all the sugar in the juice”. I tried to debunk his statement but then he researched it and quickly deduced that his reasoning [...]
By Dr. Mercola
The team sought to study the effects of a steady intake of this super-processed, concentrated form of fructose, which is quite dissimilar from the naturally occurring fructose in fruits.
If you look on “Dr Mercola” website you find out about fructose (fruit sugar) and its detrimental effect on the body. He recommends keeping it below 15g per day.
hi louisa.
your body still needs certain sugars ( though a tiny amount ) as the body can not produce certain elements on its own which it needs, some sugars help create these.also sugar is “not bad in all shapes and form”, its the amount you take in. too much sugar spikes insulin which stores it as fat…..its about been able to keep your blood sugar level. problem is many products are stuffed with sugars and salts to make them taste nicer and last longer. thats 1 of a number of reasons why we have obese problems.
Great article! Thank you!
I run a Nutrition Club here in Tokyo and I get the fruit/sugar question often. Thanks again!
There is a debate nowadays on just how many portions of fruit to eat per day. I have always been concerned about the sugar content.
[...] trying to lose or grain weight and muscle. Also, don’t be paranoid about sugar. There are good sugars after all, and it is a concentrated energy source our bodies crave. Sugar is still [...]
[...] [...]
i am surprised to see all these articles because i was not at all aware that fruits contains so much of suger and us
What are your thoughts on fruits like bananas, mangoes, pineapples and watermelons. I love fruit too, eat lots of them, but just a bit nervous when I have fruits like bananas, mangoes and pineapples.
Hello there, I just want to add this information that sugar found in fresh fruits and vegetables are natural and nothing bad effect to anybody ( mostly in sick person or ilness like diabetic , but very good to our health, so We can eat a lot of fresh fruits and vegetables anytime without hesitation because that is good to our body.
Oh my, Louisa….
I have to agree with Susan. The “sugar is bad, mmmkay” attitude is like saying the same about sodium. Sodium is a vital nutrient, and the body REQUIRES it. However, the problem is that amount that most people consume due to a specific type of sodium compound being used excessivly in processed foods.
It would indeed be extremely difficult and completely unnecessary to attempt to remove all sugars from one’s diet. It’s completely healthy to consume the naturally-occurring sugars that are present in most whole foods, just as it’s healthy to consume the naturally-occurring sodium that is present in nearly all wholesome foods as well.
Natural, food-source sugars are pergectly good for your health. Added, refined sugars consumed in excessive amounts are not.
Hi Louisa,
I disagree that sugar is bad in any shape or form. The problem is not the sugar itself is bad, the problem is that too much sugar is bad for health. In fact, it would be very difficult to eat absolutely no sugar, since it exists naturally in many healthy foods, including dairy products, fruits and quite a few vegetables. The amount of sugar naturally present in unprocessed, natural foods is relatively low, and when these foods are eaten as part of a well-balanced diet, the total calorie contribution from sugar is very small.
Susan
Sugar is bad in any shape or form.
Vegetables grown above ground usually contain way more antioxidants than fruit but without the sugar.
Sure fruit is better than chocolate or chips, since it has a lot of good stuff as well, but it still contains sugar which is not good for your health.
Hi Janine-
We don’t consider our products to contain large amounts of sugar. Fructose is a sugar found in many fruits and is naturally processed in the body. It is often considered a preferred sugar for certain products due to its very low glycemic index and its relatively potent sweetening capacity. As with any product, if an individual has any concerns about a material in use, we recommend they speak with their physicians to understand if or how their health may be impacted.
Hi there was just ponder the sugar issue and I need to understand why the sugar content of the herbalife shake seems high
Fruit is a better alternative to candy bars and sodas because it is more flavorful, has fiber, and more vitamins.
It satisfies one of the simple healthy habits- eat 8 fruits and vegtable servings a day. The sugar in soda is processed sugar and it is not natural too.
Awesome information. We are running weight loss challenges and that’s one of the first things people say who use to be on all kinds of diets. Thanks for another great article!
Are there added sugars to frozen fruit? We have 6 children and are really trying to eat cleaner. With children alot of times its through fruit, so we have tried smoothies to hide some added ingredients. On a bag of frozen blueberries the sugar content says 17 grams. Is that all natural sugars or added?
While coaching a woman recently, I urged her to reduce the amount of fruit that she is putting in her shakes. I was taught to put 2-3 strawberries for a serving, or 1/3 of a banana.. a 1/4 cup of blueberries, as the fruit had too much sugar for a weight loss program.
Can you shed some light on that? Are my recommendations too low to gain the benefits from the fiber?
If anyone is under doctor’s care or using prescribed medications, they should consult their personal physician before taking any dietary supplements. Herbalife products are not a cure or substitute for medical treatment or medications. They provide people with balanced nutrition. It is important that all supplementation is discussed with your personal physician prior to use.
Very good information. I am a teacher, and get tired of seeing all the junk that the students eat. However, some always bring an orange or an apple, which is great. Fruits are full of vital nutrition. One vital nutrient is Vitamin C, which prevents so many sicknesses. British sailors were called limes because they ate limes to prevent scurry. The sailors calling them names got scurvy. Thanks for the good post.
Hello! I am VERY new to Herbalife. I signed up to be a Supervisor right away, but am just beginning on the products myself. I have Celiac’s Disease, and have found that many of the products make me feel ill. So I switched to the Allergy-free Formula 1, which is great! However, I am unable to use the Protein powder. Many of the supplements make me jittery, as I am not used to caffein. I want to promote the products based on my own success stories, but am having difficulty learning what my particular needs are. Some days, my blood sugar and energy seem very low. Any suggestions? My sponsor is also very new to the products and has difficulty relating to all my allergies.
Thank you for your comments, and glad to hear you’re a big fruit and vegetable lover. A healthy diet is, of course, critical to good health. When it comes to building lean body mass, you do need the right amount of protein, and also enough calories so that you don’t end up “burning the candle at both ends” — you want to use your dietary protein to build and repair muscle, not simply to burn up for energy. So, calorie-wise, in addition to the healthy fruits and vegetables you’re consuming, you also want to make sure you’re adding plenty of healthy whole grains and legumes into the mix to meet your calorie needs. When it comes to protein, try to get a blend of animal and plant proteins, and keep your animal proteins lean – fish, poultry, lean red meats, nonfat or lowfat dairy products are your best bets. Protein powders can be helpful when you’re trying to up your protein intake – you can use them mixed with milk or soy milk and fruit as a meal replacement, but these protein shakes also work well in between meals or post-workout. A soy-whey blend is a good mix for controlling hunger, and the branched-chain amino acids in the whey protein are particularly good for muscle recovery. The other nice thing about protein powders is that you can adjust how much you use according to your personal needs – you can add extra to your shakes, or you can stir it into hot foods like oatmeal.
For information on specific Herbalife products, please contact local distributor services office.
I am glad I read this. I did not realize some of this imformation sometimes. Good to know this.
I learned something reading this article. glad I read it for real.
This is so good to know to reply to people that have doubts about fruit.
I was wondering how good the Herbalife protein shakes are for gaining mass. BTW, loved the article. I am an avid fruit and salad consumer. In fact, I stopped taking vitamin pills all together and feel much better. However, I have a big problem with the right protein for my body and gaining mass as well. Any thoughts?