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It Is OK to Eat Plenty of Fruit and Not Worry About Fructose

DrSugar Answers: Too Much Fruit Sugar?

DrSugar is in the house and he's answering your health questions.

Hi DrSugar,
I have a question that I'm hoping you could address in a post. I've read a couple comments that fruit should be limited or avoided due to its high sugar content. I realize that "everything in moderation" is the key to good health, but I regard fruit and vegetables as the staples of nutrition and assumed that you couldn't really eat "too many" of them. I'm a health-conscious vegetarian and (along with veg protein and whole grains) my diet is mainly based upon multiple servings of fruits and vegetables. I usually eat the equivalent of several cups of various fruits each day. I do, however, avoid refined sugar. Should I be worried that I'm eating too much fruit? Are there any issues associated with consuming too much fruit sugar? Thank you.
— Fearsome of Fruit Sugar

If you're curious about this issue too, then see what DrSugar has to say on the matter when you

.

First off, great question. With everything we read about carbs, refined sugars, glycemic index, etc, it is easy to get confused when it comes to fruit because most fruits are rich in sugar. Sugar from fruit is called fructose. It is a simple sugar that is metabolized quickly and easily by the body. Moderate fruit intake is certainly recommended as part of a healthy, well rounded diet. Simple sugars, like fructose, are not a problem for people who are active and healthy. The only caveat would be if you have been diagnosed with diabetes or prediabetes. In this case, some fruit intake is good, but excessive intake could lead to high blood sugar. OK, two caveats — fruit juice is often made from concentrate with added refined sugar, so excess fruit juice can be a bad thing.

A healthy dose of fruit in the diet is beneficial for a number of reasons. Most fruit offer a substantial amount of fiber which has been shown to decrease the risk of certain diseases such as heart disease and diabetes. Check out a previous Fitsugar post that gives the fiber content of various fruit. Fruit are also a good source of vitamins and minerals. I would recommend eating a serving of fruit with every meal and up to 3 servings per day in the form of a snack. An average healthy person would have to consume A LOT of fruit for it to get to the point of being unhealthy. A well rounded diet with plenty of fruit, vegetables and protein is the best bet for overall health. Good luck, go forth, and don’t fear the fruit sugar!

Have a question for DrSugar? Send it by private messaging me here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

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rnikchemny rnikchemny 3 years
Hello, I do my blood test ones a year. This year I had my blood sugar 126 compare to the last year - 100. I don't eat sugar, candy and drink soda for many, many years. Mostly my diet consists from raw fruits (Granny Smith apple), vegetables, buck wheat and chicken breast. I used to drink natural perishable juices, like pomegranate and carrot. I cook myself and don't go out to eat some crappy food. My doctor said that I have to cut on fruits, so I stopped eating bananas, oranges and grape. What is your advice? Thank you, Robert
almostloli almostloli 6 years
i don't think there's such thing as, too much fruits i read in a book and a number of articles agree that fruit sugar does not affect insulin (if consumed alone, pre meal)
esweet esweet 6 years
I find it so ironic that people jump all over fruit because there is natural sugar (and hundreds of vitamins etc. that are essential for a healthy body) but will turn around and eat very processed foods, fatty meats, chips, etc. I eat a lot of fruit each day and feel so good when I do. And, actually, I am diabetic but the sugar from fruits raises my blood sugars much less than if I were to eat pretzels or bread or pasta or any other kind of heavy carbohydrate.
Advah Advah 6 years
My thoughts exactly, Spectra. :)
misskacie misskacie 6 years
HAHA, this reminds me of what my weight loss counselor friend told me. One client had asked her, "Well, you told me to eat all this broccoli and apples, but what happens when I eat so much of THAT I'll keep gaining?" My friend's immediate, blunt response was, "I don't think anybody got here by eating too much broccoli and apple."
divinedebris divinedebris 6 years
You can not take my fruits away from me. It honestly makes me laugh that people keep asking this question. Fruit is good for you, it's good sugar! Silly people!
aimeeb aimeeb 6 years
I love my fruit. :)
GlowingMoon GlowingMoon 6 years
This is article is so timely. I was wondering this myself, as I'm mindful of my sugar intake. I try to have fairly low sugar intake because I feel much better (and my PMS becomes mild). Incidentally, per this article, I am considered healthy, active, and non-diabetic. In my annual physical blood work, my blood sugar reads normal, even when I'm non-fasting.
Spectra Spectra 6 years
Seriously, it'd be damn hard to get fat by eating lots of apples and oranges. You'd have to eat like 60 apples to get fat off of them, so don't worry! People get so paranoid about stuff like this, but my theory is that if it grows in nature, it's probably pretty tough to overeat it. Our ancestors probably walked around all day eating berries and wild apples and nuts and who knows what else and I doubt they got fat doing that. Where you start running into problems with fruit sugars is with juices...that's one really good way to fit 60 apples' worth of calories into a liquid form that you definitely CAN consume in a day.
Advah Advah 6 years
Good topic - that reminded me of Britney Spears saying she lost weight by cutting all sugars, including fruits. :oy:
fleurfairy fleurfairy 6 years
I agree Francoisehard. It's a wonder we can eat anything anymore. The problem is, people want to pinpoint things like sugar and carbs as an excuse for weight problems when really it's the amount of food they consume. Portion control is key. If you eat anything you want, in moderation, you will be a healthy weight.
Stacey-Cakes Stacey-Cakes 6 years
I agree with Francoisehard. Fruit is definitely not what it making people fat. If anything, I think people who are trying to lose weight, should probably eat more fruit.
Francoisehardly Francoisehardly 6 years
All this nonsense about fruit "making people fat" gets on my nerves. I've seen people recommending eating food products that I'm sure are at least somewhat processes instead. Yeah, because that's better than eating food provided by nature. The only bad thing I could see happening is getting too much fiber and maybe vitamin toxicity from fruits that have fat soluble vitamins, but how many people really eat enough fruit to have to worry about that.
Smacks83 Smacks83 6 years
I've wonder about that too. I used to read a lot of bodybuilding forum (to get good tips) and they said to limit fruit intake because too much sugar made you fat. That just never sounded right to me, thanks for the facts!
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