As part of my Feast Wisely philosophy I try my best to avoid added sugar. Sugar seems to be added to everything – from cakes and muffins, to sauces and relishes, to bread and pastries. Even many cereals and yoghurts are packed with the stuff. Now I’m not about to start preaching about the dangers of excess sugar – check out David Gillespie’s books if that’s what you want to know. Instead I wanted to provide a simple post to outline how much sugar is in common fruits.
My younger self would snack on apples and grapes until the cows came home – I believed, like most people do, that fruit could be eaten in abundance. However fruit is also becoming victim to the ‘I quit sugar’ craze – because of its inherent fructose (sugar) content.
- Here’s a quote from a good article explaining fructose: In sucrose (table sugar) and in sugary fruits, the fraction that is problematic is the sugar fructose. The other main fraction is glucose, which can be used by all our cells for energy and is the main fuel for life on earth.
- Most experts seem to agree that fruit shouldn’t be avoided in the same way as foods containing table sugar, but that it should be consumed in moderation. Many reference our hunter-gatherer ancestors – for whom fruit would’ve been a seasonal indulgence eaten in relatively small quantities.
When it comes to fruit the sugar content of varies widely. Here I’m sharing data from Doctor Mercola – it is especially usefully because each fruit is listed in the chart alongside a standard portion size. It will hopefully help you make smarter choices.
For an even more comprehensive free resource that shows the sugar content of over 2,000 foods (including fruits) check out David Gillespie’s FOOD DATABASE – its based on data from Australia & New Zealand and can be easily sorted by category.
So now you’re probably thinking: “How many grams of fructose can I eat each day?” The jury is still out on the answer to this, for example:
- Paleo Leap: A good rule of thumb for most healthy people is at around 50 grams of fructose per day.
- Doctor Mercola: Limit fructose to less than 25 grams per day, from all sources, including whole fruits. If you have insulin resistance, diabetes, hypertension or heart disease, strive to keep your fructose consumption below 15 grams per day.
I often refer to Doctor Mercola as one of the experts I follow religiously – check out his site at mercola.com
By Laura (Feast Wisely)
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And here’s some sugar free recipes you might like to try: