Replacing high-calorie sweets with more fruits and veggies is conventional wisdom when it comes to losing weight. Most fruits are naturally low in fat and have the added bonus of filling you up quickly, explains the Centers for Disease Control and Prevention, or CDC. Some fruits, however, contain quite a bit more sugar than others, and you may want to limit or avoid these high-sugar fruits when on a diet.
Worst and Best Picks
Apples, bananas and watermelon are at the top of the list of fruits with the highest sugar content. One large apple has 25 grams of sugar and contains 130 calories. One medium banana contains 19 grams of sugar and 110 calories, while 3/4 cup of grapes has only 90 calories but contains 20 grams of sugar. Two cups of diced watermelon has only 80 calories and 20 grams of sugar, according to the U.S. Food and Drug Administration.
Eating avocados is the best way to limit sugar content while trying to lose weight because they are sugar-free. One-fifth of a medium avocado contains only 50 calories One medium lemon has 15 calories and 1 gram of sugar. If snacking on lemons or avocados doesn't sound appetizing, two slices of pineapple and one medium tangerine have about 10 grams of sugar and 50 calories.
About Fruit Juice
Stick with whole fruits rather than fruit drinks and juices while trying to reduce your sugar intake. Natural fruit juices have just as much or more sugar than a soda, points out the website Intelihealth.com. The amount of sugar in fruit juice is so high because it comes from the liquid portion of fruit, so the sugar is concentrated. For example it would take five oranges, which is almost 9 teaspoons of sugar, to make a a 16-ounce container of orange juice. Choosing whole fruit over juice can save on calories as well. One medium orange has 65 calories compared to 85 calories in a 6-ounce serving of orange juice. Eating whole fruit also has more fiber so its more filling than juice.
Watch Out for Added Sugars
Read labels carefully when selecting canned or frozen fruit to make sure it doesn't have added sugar, which can interfere with your weight-loss goals. Choose items that say "no sugar added," "juice packed" or "unsweetened extra-light syrup," advises Mayo Clinic.
Fruits contained in heavy syrup should be off limits even if you rinse away the syrup. When counting calories and sugar grams remember that drinking the juice drained from canned fruit counts as a separate serving.
Outlook
Fruits are relatively low in calories regardless of their sugar content. Eaten in moderation fruit is an excellent diet option. Fruits provide essential nutrients and may lower the risk of chronic disease including some cancers.
Member Comments