Fruits are often a healthy alternative to refined sugar; but there are certain fruits that are high in sugar that you need to be aware of. Fruits are good because they allow you to indulge your sweet tooth while keeping your sugar intake low and supplying your body with a range of health boosting vitamins, minerals and antioxidants (nutrients). However, because certain fruits contain extremely high levels of sugar, they can be just as disruptive to your health as refined sugar when consumed in large quantities.
Top 5 Fruits that are High in Sugar:
Here are five high sugar fruits that you should eat in moderation.
Raisins – 98g of sugar per cup
Many people believe raisins are a great healthy alternative to candy, chocolate and other sugary treats. While they are natural and contain good levels of fiber (which promotes healthy digestion and stabilizes your energy levels), the high levels of sugar and calories in raisins make them something you should avoid completely or eat very sparingly. They contain a staggering 98g of sugar and 493 calories per cup which is more than you’ll find in most candy and chocolate bars!
Figs – 27g of sugar per cup
Figs do have plenty of plus points. They enhance your digestion, help you to regulate your blood glucose levels, allow you to get more nutrition from your food and protect against various chronic diseases. Because of their health benefits, figs aren’t something you need to cut out of your diet completely. However, eat them in moderation to ensure that you don’t overload on sugar.
Mango – 24g of sugar per cup
Mangos are hydrating, refreshing and have an extremely satisfying taste. They’re also a brilliant source of vitamin A which promotes strong, healthy vision. To enjoy mangos without eating too much sugar, try adding it to a fruit salad, or mixing a small amount of mango with yogurt. Even a small amount adds a surprising level of sweetness to plain yogurt and transforms it into a sweet snack that’s nutritious, good for you and keeps your sugar levels in check.
Grapes – 23g of sugar per cup
Grapes are another high sugar fruit that are are healthy in many ways. They are one of the richest fruit sources of vitamin C, which supports the production of collagen in your body, helps your wounds to heal and keeps your skin looking firm and youthful. Grapes also contain high levels of vitamin K, which is a powerful antioxidant that protects your body from dangerous free radicals and helps your blood to clot. However, with 23g of sugar in a single cup of grapes, eating too many can negate all the health benefits they offer. To benefit from all the nutrients grapes contain while keeping your sugar consumption under control, eat no more than a cup of them each week.
Sweet Cherries – 18g of sugar per cup
Like many of the fruits on this list, sweet cherries have lots to offer in terms of health and they taste amazing. They’re packed full of powerful antioxidants which protect your body against various ailments. Plus, they contain lots of melatonin – a hormone that supports restful, high quality sleep. However, they do contain high levels of sugar, so eat them in small amounts to keep your sugar levels low.
Low Sugar Smoothie
- 1 cup coconut milk (or other milk alternative)
- 1 tbsp. chia seeds
- 1/2 cup blueberries
- 2 tbsp. raw cacao
- stevia to taste for sweetness
- 1 cup ice (to desired consistency)
- Blend together and enjoy!