Stories about the harms of sugar have consumers wondering whether they should put the apple back on the shelf. Joy Ho for NPR hide caption
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Joy Ho for NPR
Stories about the harms of sugar have consumers wondering whether they should put the apple back on the shelf.
Joy Ho for NPR
If vegetables are the monarchs of nutritious eating, fruits have always been part of the royal court — not quite as important, but still worthy of respect. But now that nutrition guidelines are cracking down on sugar, some people are questioning fruits' estimable role in a healthy diet.
One need only go to Twitter to see the confusion. "Pilates instructor started talkin about how fruit has so much sugar and a banana has the same as a Snickers bar," reads one tweet. Other users come to fruit's rescue: "Fruit sugar and sugar in processed foods is not the same thing," one user explains.
Sugar in fruit and added sugar are not the same thing, says Lauri Wright, a nutritionist, public health specialist and spokeswoman for the Academy of Nutrition and Dietetics.
"There's so much confusion," Wright says. "I think this comes from the idea we've had for some time now that all carbs are bad, and that's not the case. Carbs are required for energy."
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There are lots of kinds of sugar. Fruits have fructose, glucose and a combination of the two called "sucrose," or "table sugar." But the sugars in fruit are packed less densely than in a candy bar, according to Elvira Isganaitis, a pediatric endocrinologist at Joslin Diabetes Center and a Harvard Medical School instructor. This difference is important for people with diabetes, a disorder which interferes with regulating sugar in the blood. When people eat something sweet, they usually have a spike in blood sugar levels. Then the spike plateaus and the amount of sugar in the blood eventually drops back to normal. Fruits generally cause a lower spike than sweets, Isganaitis says, making it less dangerous for people with diabetes monitoring their sugar levels.
Sugar in fruit and added sugar are not the same thing, says Lauri Wright, spokeswoman for the Academy of Nutrition and Dietetics. Joy Ho for NPR hide caption
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Joy Ho for NPR
Sugar in fruit and added sugar are not the same thing, says Lauri Wright, spokeswoman for the Academy of Nutrition and Dietetics.
Joy Ho for NPR
But even for people without diabetes, sugar in fruit is a healthier option than sugar from other sources, according to nutritionist Wright. A can of soda, for example, has about 40 grams of sugar. "And what else are you getting with that?" Wright asks. "You're getting no protein, no minerals and no fiber. You get nothing but the sugar and the calories."
A serving of fruit, by contrast, usually contains no more than 20 grams of sugar, has fiber and has nutrients like vitamin C. As Wright puts it: "You're getting a lot of bang for your buck." And fiber and lower sugar amounts can also decrease sugar spikes in blood levels.
That doesn't mean there aren't possible pitfalls for fruit freaks. Dried fruits, Wright says, tend to pack more sugar into a bite because they're so concentrated. She advises people with diabetes in particular to consume dried favorites with caution.
Both Wright and Isganaitis also warn that smoothies can commit sugar sabotage. That goes for juices, too. "I have a little bit of a bee in my bonnet about fruit juices, because they really masquerade as a health food," says Isganaitis, "but you can get a whopping dose of glucose [and calories]." She advises that people eat whole foods, including fruits, and steer clear of processed foods, especially those sweetened with high-fructose corn syrup, concentrated apple juice, or the like.
But experts warn that smoothies can commit sugar sabotage. That goes for juices, too. Joy Ho for NPR hide caption
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Joy Ho for NPR
But experts warn that smoothies can commit sugar sabotage. That goes for juices, too.
Joy Ho for NPR
Similarly, Wright advises smoothie lovers make smoothies at home and throw in some vegetables.
Wright says she hopes people with diabetes in particular are not frightened off fruit by warnings about added sugar in other types of food. As for herself, Wright frequently eats fruit at her home in Florida: "I live in the Sunshine State, and you may think my favorite is oranges, but actually, we have wonderful blueberries."
Gnawing Questions is a semi-regular column answering the food mysteries puzzling us and our readers. Got a question you want us to explore? Let us know via our contact form.
FAQs
Sugar in fruit and sugar in processed foods are not the same. Fruits contain sugars known as fructose and glucose. When these sugars are combined, the result is sucrose (commonly called table sugar or white sugar).
Is sugar from fruit the same as sugar from sweets? ›
Sugar in fruit and added sugar are not the same thing, says Lauri Wright, spokeswoman for the Academy of Nutrition and Dietetics. But even for people without diabetes, sugar in fruit is a healthier option than sugar from other sources, according to nutritionist Wright.
Is sugar from fruit as bad as regular sugar? ›
The sugar in fruit is not a cause of concern for most people, considering that it's high in fiber and nutrients. But fruit sugar in the form of sweeteners can become problematic if you consume too much of it in processed foods. Aim to eat 2 cups of fruit per day, along with vegetables, lean protein, and healthy fat.
Does your body know the difference between sugar and fruit sugar? ›
So while we distinguish between naturally occurring and added sugars on food labels, our bodies don't distinguish between a molecule of fructose, glucose, sucrose, or whatever other sugar molecule you consume. We digest them all in generally the same way.
Is sugar candy and sugar same? ›
Sugar is a simple carbohydrate that is found naturally in fruits, vegetables, and milk, and it's also added to foods during processing. The main difference between candy and sugar is that candy usually has other ingredients like fat, salt, and flavorings, while sugar is just pure sugar.
Does sugar from fruit count towards daily intake? ›
Sugar found naturally in milk, fruit and vegetables does not count as free sugars. We do not need to cut down on these sugars, but remember that they are included in the "total sugar" figure found on food labels.
Will sugar from fruit cause weight gain? ›
The sugar you should worry about, experts say, is the added type you find in sodas, desserts, and many other products. Since fruit contains fiber, your body reacts differently to its natural sugars. Still, if you eat large portions, too much fruit sugar could contribute to health problems such as: Weight gain.
What fruit is the highest in sugar? ›
The fruits with the highest sugar content include mangoes, pomegranates, oranges, and pears. If someone has diabetes, they can still have these fruits, but they may wish to ask their doctor if they should eat them in smaller portions.
Can natural sugar in fruit cause diabetes? ›
Although fruits with lower glycemic load might be helpful for glycemic control in patients with T2D, the glycemic index or glycemic load of individual fruits did not seem to affect the incidence of diabetes.
When avoiding sugar is fruit OK? ›
Myth: You Need to Cut Back On Fruit
Fact: The fruit bowl is safe. “Yes, it's true that fruit contains sugar, but that sugar is naturally-occurring fructose,” Kleiner says.
You can opt for coconut sugar, honey, maple syrup, and agave nectar, which are some good and healthy options. Another good option is shakkar, an unprocessed sugar rich in nutrients like zinc, iron, potassium, and magnesium. You can also use jaggery to sweeten up your desserts and beverages.
What is the healthiest alternative to sugar? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Is honey healthier than sugar? ›
So is there a definitive answer to which is healthier, honey or sugar? Both should be consumed in limited amounts. Honey may have a slight edge, but excess consumption of either is more dangerous to your health than the advantage of choosing one over the other.
What is a good substitute for sugar in candy? ›
Stevia is a non-alcohol, non-artificial sugar substitute made from the leaf of a sweet plant. Saccharin, aspartame, stevia, and sucralose are calorie-free and carb-free. Sugar alcohols contain some carbohydrates. You're especially likely to encounter sugar alcohols in sugar-free candies, so be sure to check labels.
What is the sugar in fruit called? ›
Fructose is also known as “fruit sugar” because it primarily occurs naturally in many fruits.
Is fruit a good substitute for sweets? ›
Fresh fruit is the top choice for many seeking an alternative to candy. Fruits and berries are naturally sweet but low in calories, and they're packed with vitamins and nutrients that can help reduce the risk of developing health problems such as heart disease and diabetes.
What happens when you replace sugar with fruit? ›
Unlike sugar, whole fruit is rich in fiber and can help slow down blood sugar spikes after eating those sweet treats. On top of that, fruits provide antioxidants and contain important vitamins and minerals, including potassium, magnesium and vitamin C.
Do fruits are sweet does that mean that they contain sugar? ›
The correct answer is Fructose. The cause of the sweet taste in fruits is Fructose. Fructose is a natural form of sugar, which is why fruits with large amounts of fructose taste sweet. Fructose is an element that causes fruits to sweet in taste is a type of sugar which already present in the human body with glucose.
