Mythbuster: Is the Sugar in Fruit Bad for Health?

Mythbuster: Is the Sugar in Fruit Bad for Health?

You may have seen the headlines comparing fruit to sugar “bombs'' and likening bananas and grapes to candy. This couldn’t be further from the truth. 

Fruit and candy both have sugar, a type of carbohydrate; however, not all carbohydrate foods are the same. The sugar in candy, soda and other processed foods and drinks is added from another source. The Dietary Guidelines for Americans (DGA) advise limiting added sugars to less than 10% of daily calories. 

The sugar in fruit occurs naturally. The DGA recommends eating two servings of fruit per day (this may vary based on overall energy needs). One serving of fruit is one medium piece of whole fruit, 1 cup of cut fruit or ½ cup of dried fruit. 

Fruit contributes many nutrients to a healthy way of eating. Fruit contains fiber, which has many health benefits. Fruit provides vitamins and minerals, essential nutrients for health, as well as phytochemicals, which have powerful health properties as antioxidants. Overall, people who eat more fruits and vegetables have a reduced risk of chronic diseases.

• Pair fruit with other nutritious foods to create a balanced plate. Eating fruit with protein will moderate the rise in blood sugar that occurs after eating a carbohydrate-forward food.

• Fruit tastes delicious when it’s in season. Visit a farmers market or look for local produce at the grocery store.

• Take fruit and nuts or seeds on-the-go for a simple, healthy snack.

• Try fruit in a new way like our Katchkie Farm Cucumber, Melon & Arugula Salad,  Watermelon with a Twist or Blueberry Cashew Mousse.

• Use a fruit bowl to display bananas, avocados and other fruit as they ripen.

• Freeze in-season fruit or buy frozen fruit for making smoothies or chia pudding.

Some people, due to medical conditions related to blood sugar, may be advised to count carbohydrates from any source. Talk to your healthcare provider about a strategy that works best for you.

To learn more about fruit, check out 5 Reasons We Shouldn’t Fear Fruit.