It’s no secret that fruit is packed with lots of the good stuff – fibre, antioxidants, water and key vitamins – and is an essential part of a balanced diet.
But there’s one caveat.
Fruit is loaded with sugar.
While the type of sugar found in most fruits doesn’t affect your body in the same way as refined sugars found in foods like chocolate, fruit still needs to be eaten in moderation.
The general recommendation is to eat no more than 2 serves (or 2 cups) of fruit per day.
Not all fruits are created equal
To help keep sugar intake under control, it’s important to remember that not all fruits are the same.
Here’s a brief guide to how much sugar is in common fruits (based on a 100g serving size):
Low sugar fruits
Avocado – less than 1g of sugar
Strawberries – 4-5 grams of sugar
Watermelon – 6 grams of sugar
High sugar fruits
Dates – 66 grams of sugar
Grapes – 16 grams of sugar
Oranges – 17 grams of sugar
Bananas – 18 grams of sugar
- No more than 2 serves of fruit per day
- Maintain variety so you’re not always hitting up the “high” sugar fruits
- Avoid fruit juice altogether as the nutrients and fibre are often lost during the juicing process