Does Fruit Have Too Much Sugar? Here’s the Truth
Sugar is a hot topic. It seems like everyone is trying to cut it out of their diet, and fruit often gets caught in the crossfire. So, does fruit really have too much sugar?
Understanding the Sugar in Fruit
Yes, fruit does contain sugar. But, the sugar in fruit is natural. Unlike added sugars in some processed foods, sugar in fruit comes packed with fibre, vitamins, minerals and antioxidants that seriously benefit your body.
The Power of Fibre
One of the key reasons fruit is so different from foods with added sugar is it’s fibre content. Fibre is a non-negotiable for gut health. It keeps things moving smoothly through your digestive system and “feeds” your good gut bacteria. This allows the bacteria to produce beneficial by-products that can improve your mood, sleep, blood sugar control, fertility and reduce inflammation. Fibre also slows the absorption of sugar into your bloodstream, preventing those sharp spikes and crashes that zap your energy levels and concentration and trigger cravings and mood swings.
The Nutrient Boost
Fruits are not just about sugar and fibre. They are also packed with essential micronutrients like vitamin C, potassium, and folate. These nutrients help your body thrive, from supporting a strong immune system to maintaining healthy blood pressure and more.
Are there any health conditions where fruit is “bad”?
While fruit is a healthy choice and is certainly not “bad” for any of us, there are certain groups that may need to be more mindful of how to approach fruit in their diet:
People with Blood Sugar Concerns
Those with conditions like diabetes, insulin resistance or PCOS would benefit from support with what foods they pair with fruit and how to spread it across the day. Fruit can impact blood sugar levels but this doesn’t mean it needs to be cut out!
Those with Irritable Bowel Syndrome (IBS)
Some fruits are high in FODMAPs, which can trigger IBS symptoms like bloating and discomfort. If you have IBS, working with a Dietitian to identify which fruits you can enjoy without symptoms whilst improving your tolerance is essential.
People with sensory sensitivities
Individuals who experience food sensory sensitivities, like those with neurodivergence (e.g. ADHD), Avoidant/Restrictive Food Intake Disorder (ARFID) or picky eaters, might struggle with certain textures, tastes, or smells of fruit. This can make it difficult to include a variety of fruits in their diet. Working on strategies to navigate and expand these sensory challenges is key to ensure that nutritional needs are still met without causing distress.
At the end of the day, fruit is a nutritious and valuable part of anyone’s diet. We do not recommend cutting it out in fear of eating “too much sugar”! However, if you have specific health concerns or dietary goals, we’re here as your Dietitians to support you with navigating your fruit intake. Whether you need to manage your blood sugar, address digestive issues, or simply want to eat healthier, we’re here to guide you. Book an appointment with our team today and let’s work together to create a personalised plan that fits your needs.
