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Bananas, oranges, pineapples, and other fruits are dubbed “nature’s candy” for their sweet flavor.

When you consider foods that are high in sugar, obvious delights immediately come to mind. For example, milk chocolate bars and caramel candy. or baked foods such as donuts, cookies, and cakes. perhaps ice cream.

Fruit, according to registered dietitian Beth Czerwony, RD, deserves to be included on the list of natural foods.

what is good news? Fruit is a better source of sugar than other foods. Fruit is quite healthy for y

ou. It is brimming with vitamins and nutrients, and many fruits are high in fiber, which is good for your digestive system.

Because fruit has natural sugars, Czerwony says, “I don’t want anyone to be afraid of the sugar in fruit.” The body reacts to it differently than it does to the sugar found in foods like cookies, cakes, and other such items.

However, that does not imply you cannot go overboard. After all, consuming more sugar still implies consuming food with larger sugar content. It doesn’t change just because you’re in a healthier overall package.

According to Czerwony, it’s crucial to be conscious of the amount of sugar in your food, especially if you have a medical condition that necessitates regular blood sugar checks. (Those with Type 1 or Type 2 diabetes would fall under this.)

What ordinary fruit then, considering its sugar concentration, qualifies as “nature’s candy”? Let’s examine the first nine, listed alphabetically.


There are 25.1 grams of sugar in one large apple.

The sugar equivalent of a Hershey’s milk chocolate bar is a sweet delight.

Due to its natural occurrence, fructose—often referred to as “fruit sugar”—makes up the majority of the sugar in apples. Why is that important to mention? Fructose doesn’t seem to raise blood sugar or insulin levels as much as other sugars like glucose or sucrose do.

Added benefits from apples? The fruit’s fiber content aids in glucose metabolism, which can prevent excessive spikes in blood sugar and insulin levels.

One more piece of advice: Pay attention to colors when choosing apples to reduce your possible sugar consumption. According to research, green apples often contain less sugar than red-colored ones.


1.4 grams of sugar are found in a banana.

A glazed doughnut is the sugar equivalent of a sweet dessert.

Although they may not look like the most delicious of foods, bananas contain a fair bit of sugar inside that peel. As bananas ripen and turn from green to yellow, the sugar level also rises.

If you’re watching your sugar intake, Czerwony advises, “Think about portion size.” “Eating small bananas will be better for you than choosing enormous bananas that would count as two servings,” the expert said.


1 cup of cherries has 19.7 grams of sugar in it.

The sugar equivalent of a regular-sized Snickers bar is a sweet treat.

Let’s face it, cherries in bite-sized pieces are simple to consume. If you start nibbling, a dish of them can go very quickly. Czerwony says, “Cherries are great for you, but try to be mindful of how many you eat. It’s simple to go too far.


1 cup of grapes has 14.9 grams of sugar.

A slice of angel food cake is the sugar equivalent of a sweet treat.

Perhaps even easier to consume than cherries are grapes. (There isn’t a pit to spit in, after all!) If you’re trying to cut back on sugar, try to be aware of how much you’re eating at a time.


One mango contains 46 grams of sugar.

50 candy corn bits are equivalent in sugar to a sweet treat.

Mangoes are a good example of tropical fruit with greater sugar levels.

Again, portion management is essential if you want to consume as little sugar as possible while eating a mango. Another advice? Mangoes (or any fruit high in sugar) should be eaten with a protein, such as low-fat Greek yogurt, to assist decrease the release of sugar into the blood, according to Czerwony.


There are 17.2 grams of sugar in one large orange.

The sugar equivalent of four red licorice ropes, a sweet delicacy.

Orange fiber helps facilitate a more gradual release of sugar into your blood. However, for that to work, consume the fruit as opposed to a glass of OJ. In orange juice, the sugar is significantly more concentrated. (Hear this: 100% fruit juice is so sweet that people frequently compare it to soda.)


There are 17.4 grams of sugar in a medium pear.

A sizable cinnamon bun is an equally sweet treat in sugar.

Regarding fructose and fiber, the sugar story for pears is similar to that of apples. But you only get those advantages if you consume the full fruit. Pears in cans that have been packed in sweet syrup can offset some benefits and raise sugar levels.


One cup of pineapple chunks contains 16.3 grams of sugar.

Cherry pie is the sugar equivalent of a sweet treat.

The sticky sweetness of pineapple is due to its high sugar content, which only increases when the fruit is juiced, dried, or served with sugary syrup. If you want to reap the rewards of eating pineapple without experiencing a sugar rush, moderation is crucial.


One cup of diced watermelon has 9.42 grams of sugar.

A medium chocolate chip cookie is the sweet treat’s sugar equivalent.

Although watermelon contains a lot of sugar, it contains little carbohydrates, so eating a piece on a hot summer day shouldn’t cause your blood sugar levels to soar.

Conclusions regarding fruits and sugar

Should you be concerned about fruit’s sugar content? Absolutely. Do you need to worry about it? Most likely not.

You are probably not consuming enough fruit for the sugar in it to be a problem, according to Czerwony, unless you have diabetes or another medical condition that requires you to check your blood sugar levels.

Furthermore, fruit is always a better choice for your health than candy, baked goods, or other processed foods.

In case you were wondering, the U.S. Department of Agriculture suggests consuming roughly 2 cups of fruit each day. It can feel really good to hit that target.


The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.

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