Obviously, I’m not going to say to you, “Don’t Eat Fruits!”
Fruits are often a healthy alternative to refined sugar. They allow you to indulge your sweet tooth while keeping your sugar intake low and supplying your body with a range of health supporting nutrients and fiber. Everyone has a favourite fruit, myself included.
However, certain fruits contain extremely high levels of sugar and can be just as disruptive to your health as refined sugar when consumed in large quantities.
I repeat, when consumed in large quantities.
Moderation is key my friends.
Here are five high sugar fruits that should be eaten sparingly.
Raisins = 98g Of Sugar Per Cup
Many people believe raisins are a great healthy alternative to candy, chocolate and other sugary treats. While raisins are natural and contain decent levels of fiber (which promotes healthy digestion and stabilizes your energy levels), the high levels of sugar and calories in raisins make them something you should eat sparingly. Raisins contain a staggering 98g of sugar and 493 calories per cup which is more than you’ll find in most candy and chocolate bars. Holy Smokes!
Figs = 27g Of Sugar Per Cup
Figs do have plenty of plus points. They enhance your digestion, help you to regulate your blood glucose levels, allow you to get more nutrition from your food and protect against various chronic diseases. Due to their health benefits, figs aren’t something you need to cut out of your diet completely. However, eat figs in moderation to ensure that you don’t overload on sugar.
Mango = 24g Of Sugar Per Cup
I love mangoes! Mangoes are hydrating, refreshing and have an extremely satisfying taste. They’re also a brilliant source of vitamin A which promotes strong, healthy vision. To enjoy mangoes without eating too much sugar, try mixing a small amount of mango with yogurt. Even a small amount of mango adds a surprising level of sweetness to plain yogurt and transforms it into a sweet snack that is nutritious, good for you and keeps your sugar levels in check.
Grapes = 23g Of Sugar Per Cup
Grapes are another high sugar fruit that are often positioned as a healthy choice. They are one of the richest fruit sources of vitamin C which supports the production of collagen in your body, helps your wounds to heal and keeps your skin looking firm and youthful. Grapes also contain high levels of vitamin K which is a powerful antioxidant that protects your body from dangerous free radicals and helps your blood to clot. With 23g of sugar in a single cup of grapes, eating too many can negate all the health benefits they offer. To benefit from all the nutrients grapes contain while keeping your sugar consumption under control, eat no more than a cup each week.
Sweet Cherries = 18g Of Sugar Per Cup
Like many of the fruits on this list, sweet cherries have lots to offer in terms of health and taste amazing. They’re packed full of powerful antioxidants which protect your body against various ailments. Plus, they contain lots of melatonin – a hormone that supports restful, high quality sleep. However, they do contain high levels of sugar, so eat them in small amounts to keep your sugar levels low.
As I said, I’m not saying you should avoid these fruits altogether. Rather, enjoy them in moderation!
Until next time!
Yours in health and wellness,
Francine Alleyne (RHNP™)
Registered Holistic Nutrition Practitioner™
Website: Midlife Healthy!
Join my Facebook Group, Midlife Healthy Daily!
DISCLAIMER: Please consult your healthcare practitioner if you are experiencing any symptoms. I am not a doctor. This post and anything else you find on this website is intended for informational, educational and self-empowerment purposes ONLY and is not intended to treat or diagnose any condition or disease.
This is very relevant information especially for persons living with Diabetes. Fruits are healthy, but care should be taken when they are included in the daily meal plan of people with T2DM.
Absolutely! Moderation in all things! Thank you for your comment!