Fruit contains a natural sugar called fructose. Unlike sucrose, or table sugar, fructose does not cause abrupt fluctuations in your blood sugar levels because your body digests it more slowly than sucrose, according to researchers of a study published in 2008 in the "American Journal of Clinical Nutrition," who added that diabetics are often advised to use fructose as an energy source because it may aid glycemic control. Fruits that taste sweeter, such as cherries or peaches, generally have more natural sugar in them, while more tart fruits, including lemons or avocados, have less, but few fruits contain enough sugar to make them bad for you.
Fructose Vs. High-Fructose Corn Syrup
The fructose in fruit is different from fructose-based sweeteners used in processed food. According to registered dietitian Susan Bowerman, a medium orange contains about 12 grams of natural sugar, while a cup of strawberries has about 7 grams. With only 50 to 60 calories, both of these foods provide 3 grams of fiber, 100 percent of your recommended daily intake for vitamin C and small amounts of folic acid, potassium and other vitamins and minerals. A 20-ounce bottle of soda has about 225 calories, no nutrients and about 60 grams of added sugar, usually in the form of high-fructose corn syrup.
According to the American Diabetes Association, the natural sugar in fruit does not pose a danger to diabetics. With the exception of pineapple and some types of melon, most raw fruits have a low glycemic index. The ADA recommends choosing fresh or frozen fruit. If you buy canned fruit, choose a product packaged in juice rather than syrup, to ensure that it does not contain a large amount of added sugar.
Even the sourest fruits contain some fructose. According to the United States Department of Agriculture, a lemon contains about 2 grams of natural sugar and a lime contains 1 gram. Although most berries are sweet, a cup of raw cranberries has only about 4 grams of sugar. Low-sugar fruit may seem like a good choice for diabetics, but some of them are so tart, few people can eat them without sweetening them.
Per gram, dried fruit is richer in vitamins and minerals than raw fruit, but it is also higher in sugar. With many fruits consisting mostly of water, the dehydration process concentrates their other components. A medium, raw banana weighing 118 grams has 14 grams of sugar, but a 118-gram serving of banana chips has 42 grams of sugar. After processing, some dried fruit, including pineapple, is rolled in granulated sugar, making it comparable to candy in sugar content.
- American Journal of Clinical Nutrition: How Safe is Fructose for Persons With or Without Diabetes?
- Discover Good Nutrition: The Truth About Sugars in Fruit
- American Diabetes Association: Fruits
- United States Department of Agriculture: Lemons, Raw, Without Peel
- United States Department of Agriculture: Avocado
- United States Department of Agriculture: Cranberries, Raw
- United States Department of Agriculture: Banana, Raw
- United States Department of Agriculture: Banana Chips
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