Sugar In Fruit - Good Or Bad?



In general, sugar in fruit isn't bad for us. As a matter of fact, fruit contains a natural sugar, fructose, that's better for you if you're diabetic. That's because the body digests fructose slower than it does sucrose or table sugar. Because of the slower digestion, fructose doesn't cause the same high glycemic swings as other types of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to use fructose instead of sucrose based on research studies.

Few fruits contain enough sugar to form them bad for you.

Consider this a 20-ounce bottle of soda contains about 225 calories, 60 grams of added sugar, (usually high-fructose corn syrup), and few nutrients. On the opposite hand, a cup of strawberries has 50 to 60 calories, about 7 grams of natural fructose, 3 grams of fiber, and a lot of vitamin C and minerals -- all good for you.

But you do have to watch which fructose you are getting. There is natural fructose and high-fructose corn syrup. The latter isn't natural and can cause your blood glucose to spike. This is something you also have to watch out for when buying canned fruit. Much of it is packed in that high-fructose corn syrup. If it doesn't say packed in natural juices, buy your fruit either fresh or frozen instead.

You still have to keep track of how much sugar you're consuming, even if it's largely fructose containing fruits. The American Heart Association recommends up to 24 grams of sugar per day for females and 36 grams for men. But you'll easily exceed that if you do not make the proper selections. For example, two cups of sliced bananas has 36 grams of sugar by itself. If you add within the sugar you're getting from the remainder of your food, you're probably far in more than what you ought to be eating every day .

Why is excess sugar bad for you? Obviously, as we've known since grade school , it can cause cavity . But it also causes weight gain and increases the triglycerides in your blood stream. That has been shown to increase your risk for high cholesterol, heart disease and stroke.

Strawberries, bananas, oranges, kiwi... the healthy 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 an excellent a part of any diet, many sorts also can be very high in sugar. Too much sugar, no matter where it comes from, can have some serious negative effects. (Yes, even sugar from fruit if you eat an excessive amount of of it!) Does this mean you are not even safe within the produce aisle? Well, you're definitely safer. But it'd be smart to limit your fruit-based sugar consumption.

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