Fruits are nature’s candy, but some are sweeter than others. Readers, no doubt you are aware of the multiple health benefits of fruit, such as vitamins, antioxidants, and fiber, they also contain natural sugars that can affect your blood sugar levels and calorie intake. If you want to enjoy fruits without going overboard on sugar, you need to know which ones are highest and lowest in this sweet substance,

There are some fruits that have more sugar than a slice of cake, while others have less than a glass of milk. The amount of sugar in fruits depends on many factors, such as, their ripeness, variety, and the season. In general fruits that are very juicy, colorful, and tropical tend to have more sugar than fruits that are drier, paler and temperate.

Here are some examples of fruits with high and low sugar content; based on USDA data:

• High-sugar fruits: Passion fruit, pomegranates, mangoes, cherries, bananas, oranges, kiwis, grapes, guavas, figs, and dates.

• Low-sugar fruits: Avocados, lemons, limes, cranberries, raspberries, blackberries, strawberries, grapefruit, cantaloupe, papaya, and watermelon.

Of course, the sugar content of fruits is not the only factor to consider when choosing which ones to eat. Fruits also vary in their glycemic index (GI), which measures how quickly they raise your blood sugar levels after eating. Fruits with a low GI (less than 55) are digested more slowly and cause a smaller rise in blood sugar than fruits with a high GI (more than 70). Fruits with a medium GI (between 55 and 70) fall somewhere in between.

Some fruits with high sugar content have a low or medium GI, such as cherries, grapes, and pears, because they also have other nutrients that slow down the absorption of sugar, such as fiber, water, and polyphenols. On the other hand, some fruits with low sugar content have a high GI, like watermelon and pineapple because they have less fiber and more water, which makes the sugar enter the bloodstream faster.

Therefore, when choosing fruits, you should also consider their GI, along with their sugar content, portion, size, and overall nutritional value. Fruits are a delicious and nutritious part of a balanced diet, but moderation is the key. As the saying goes, too much of a good thing can be bad for you. So, the next time you’re in the mood for something sweet, pick a fruit that suits your taste buds and your health goals. And remember, not all fruits are created equal.

Until next time,

Peace, Love, and Blessings❤️