Generally speaking, sugar in fruit is not bad for us. As a matter of fact, fruit comprises a natural sugar, fructose, that is better for you if you are diabetic. Due to the slower digestion, fructose doesn’t cause the same high glycemic swings as other kinds of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to use fructose instead of sucrose according to research studies.
Few fruits contain enough sugar to make them bad for you.
Consider this a 20-ounce bottle of soda contains about 225 calories, 60 grams of additional sugar, (usually high-fructose corn syrup), and few nutrients.
However, you do need to watch which fructose you are becoming. There’s natural fructose and high-fructose corn syrup. The latter isn’t natural and will cause your blood sugar to spike. This is something you also have to watch out for when buying canned fruit. Much of it is packed with that high-fructose corn syrup. If it does not say packed in natural juices, buy your fruit either fresh or frozen instead.
You still need to keep an eye on how much sugar you are consuming, even if it’s largely fructose containing fruits. The American Heart Association recommends up to 24 g of sugar each day for females and 36 grams for men. But you can easily exceed that if you don’t make the right selections. By way of instance, two cups of sliced bananas has 36 grams of sugar alone. If you add in the sugar you’re getting from the rest of your food, you are probably far in excess of what you should be eating each day.
Obviously, as we have known since elementary school, it can lead to tooth decay. That’s been shown to increase your risk for high cholesterol, heart disease and stroke.
Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a terrific part of a diet, many varieties can also be very high in sugar. Too much sugar, irrespective of where it comes from, can have some serious negative effects. (Yes, even sugar from fruit if you eat a lot of it!) Does this mean you are not even safe from the produce aisle? Well, you are definitely safer. But it might be smart to limit your fruit-based sugar intake.