Fruit Sugars Diet Nutrition

Fruit is a great source of a variety of vitamins, minerals and nutrients. Many fruits contain high levels of carbohydrates, which provide the body with fuel, and fiber, which prevents digestive problems. Fruits are packed with vitamins like thiamin, folate, vitamin C and vitamin A. Some fruits are also high in minerals like iron, needed for energy, and magnesium, beneficial for nerve and muscle function.

Sugar in Fruit

The principle sugar found in fruit is fructose. There's a lot of confusion surrounding fructose because it's found naturally in healthy foods but is also a simple sugar added to sweets, soda and other processed foods. According to the National Council on Strength and Fitness, fruit is an ideal snack containing healthy antioxidants and when eaten in moderation has little caloric impact, providing, on average, 75 calories per serving and less than 20 g of sugar.

Fructose Facts

One of the biggest concerns about fructose is that it can lead to obesity, hypertension and liver disease. A 2009 study published by the "American Society for Clinical Investigation" by Kimber L. Stanhope found a direct link between fructose-sweetened beverages and increased intra-abdominal fat and bad cholesterol. It should be noted, however, that fructose added to foods is no different than consuming commercially refined sugar. In an article about the dangers of fructose, Jack Challem, the self-proclaimed nutrition reporter, indicates that the hazards associated with fructose should not interfere with your consumption of fruit. If you eat foods that naturally contain fructose, you have little to worry about.

Fructose and Obesity

Fructose is a type of sugar that doesn't make you feel full, according to an article published by Simone Cave in the British newspaper Daily Mail Online. When you consume sugar, your body releases insulin, a hormone partly responsible for telling your brain that you're full. In a 2009 study published in "Journal of Clinical Investigation," lead author Peter Havel found that fructose decreases insulin sensitivity and that people who drank fructose-sweetened beverages were significantly more likely to increase belly fat. The study also found that people who increased their fructose consumption worsened their body's ability to handle fat.

Fructose Overload

According to Jeremy K. Kaslow, MD, a medical practitioner in Santa Ana, California, humans are limited in metabolizing fruit sugar. Consuming too much fructose can lead to fructose overload, which can cause disturbances in protein and DNA development. Typically, people susceptible to fructose overload, also known as fructose intolerance, can handle the moderate amounts of fructose available in whole foods like fruit. It is processed foods with added fructose that should be avoided.

Fructose Levels

If you're fructose sensitive, or just want to watch your sugar intake, consider eating these low-fructose fruits: cranberries, blackberries, raspberries and rhubarb. Fruits containing moderate amounts of fructose, according to the USDA National Nutrient Database, include apples, blueberries, certain melons, peaches, nectarines and strawberries. On the highest end of the fructose spectrum you'll find dried fruit like dates and raisins, as well as figs, bananas, grapes, cherries and tangerines.