Added sugar found in processed foods and drinks is linked to various health problems, including heart disease and diabetes. Sugar also occurs naturally in foods like fruits—some of which are much sweeter than others. This can raise concerns, especially if you have diabetes or are at risk for it. It’s natural to want to avoid high-sugar fruits in your diet. Whether you have diabetes or not, eating foods high in sugar negatively affects your health. This means you shouldn’t just avoid sugary treats like chocolate, cakes, and cookies, but also consume some fruits in moderation.
Avoid These Fruits to Prevent Summer Weight Gain
Why Should You Reduce Sugar Intake?
Reducing sugar intake is crucial for overall health. Here are some side effects of consuming too much sugar:
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Increased Risk of Heart Disease: High sugar intake is linked to high blood pressure, inflammation, and fatty deposits in the bloodstream—all risk factors for heart disease.
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Weight Gain: Excess sugar, especially from sugary drinks and snacks, adds empty calories—calories without nutrients. Some fruits are also high in sugar and can contribute to obesity. These fruits contain high amounts of glucose, fructose, and sucrose, which can cause weight gain, according to research published in the journal Nutrients.
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Tooth Decay: Sugar feeds harmful oral bacteria, leading to cavities and gum problems. Since fruits contain natural sugars, excessive consumption may also contribute to tooth decay.
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High Blood Sugar Levels: Eating too much fruit, especially high-sugar ones, can add excessive sugar to your diet and raise blood sugar levels.
High-Sugar Fruits to Limit or Avoid
A study published in the journal Nutrition, Metabolism and Cardiovascular Diseases showed a link between fruit consumption, physical activity, and reduced mortality risk in people with type 2 diabetes. However, consuming smaller amounts of high-sugar fruits is better. Here are some fruits high in sugar to avoid or limit:
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Grapes:Rich in vitamins C and K, and antioxidants beneficial for the heart, skin, and immunity. However, 100 grams of grapes contain 16.1 grams of sugar. If you monitor your blood sugar, eat grapes in moderation.
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Mango:A popular summer fruit containing vitamins A, C, E, and B6. Mango supports immunity, skin, and eye health. It is recommended to eat half a mango daily, as 100 grams of ripe mango contains 14–15 grams of sugar.
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Banana:Bananas are high in sugar and should be avoided or eaten in small amounts. They provide potassium, vitamin B6, fiber, and magnesium, which boost energy and heart health. A ripe banana has about 15.8 grams of sugar per 100 grams, so one banana a day is enough.
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Fig:Fresh figs are rich in calcium, iron, magnesium, and fiber, aiding digestion and bone health. However, 100 grams contain 16.3 grams of sugar, so it’s advisable to limit intake—one medium fig is sufficient.
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Pineapple:Pineapple is a sweet fruit with 10 to 12 grams of sugar per 100 grams. It also contains vitamin C, bromelain, and manganese, which benefit skin and digestion. Limit yourself to one slice.
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Cherimoya (Custard Apple):Rich in vitamins C and B6, potassium, and fiber, this fruit boosts immunity and digestion. Eat only half a cherimoya, as it contains 14–15 grams of sugar per 100 grams.
Tips to Lower Blood Sugar When Eating Fruit
Eat these fruits along with protein- or fat-rich foods, such as nuts or plain yogurt, to help reduce blood sugar spikes. Remember, the natural sugars in fruit come with fiber, vitamins, minerals, and antioxidants, making them far healthier than added sugars found in processed foods.
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