Higher Sugar Fruits

Although fruit is a nutritious way to get your sweets fix, there are some fruits that are notoriously higher in sugars than others. Consuming fruit is a great way to get antioxidants, nutrients, and vitamins, but which ones should you eat carefully and in moderation? Let's take a look.

GRAPES

Grapes are delicious, sweet, and juicy, which makes them an ideal snack when you're craving something fresh and sweet. Although they offer a good amount of vitamins A, C, & K, riboflavin and thiamine along with phytochemicals and antioxidants to protect against illnesses and cancer, they are notoriously high in sugar.

A one cup serving of grapes has approximately 15g or 3.7 teaspoons of sugar which is fairly high. What makes grapes especially dangerous is how easy it is to eat too many of them. When eating grapes, pluck out your one cup serving and put the rest away to avoid overdoing it in the sugar department.

BANANAS

Let's face it, we all love bananas. They're rich and delicious, sweet, and super good for you. They make our smoothies thicker, can be frozen into sweet treats, and are wonderful on our oatmeal and cereals, but they are quite high in sugar.

Bananas have over 4.6 teaspoons of sugar per cup which makes them one of the higher sugar fruits. Don't avoid them entirely though, they are full of vitamins B6 and C, potassium, and dietary fiber. When you make your smoothies, stick to one banana and pair them with low sugar fruits like berries and veggies like spinach and kale.

MANGOES

Mangoes are sweet, tropical fruits that are quite delicious but they harbour one of the highest sugar contents in fruits out there. One cup of mango fruit contains over 5 and a half teaspoons of sugar which is dangerous if you find yourself eating more than that. It dangerous for blood sugar spikes so it's important to limit your mango intake to a once and a while treat. Mangoes do contain good amounts of vitamin A, carotenes, and potassium, but as mentioned, they're sugary and best left to a treat rather than a dietary staple.

PINEAPPLE

Close your eyes and place a piece of pineapple in your mouth and you can almost hear the breeze coming off of the ocean on your tropical getaway. They're juicy and gloriously sweet but they are also best left to a once and a while treat because one cup of pineapple contains roughly 4 teaspoons of sugar and pineapple is so delicious, it's not hard to overeat.
Although pineapple is high in vitamin C and B-complex vitamins, it's high sugar content makes it more appropriate to a once a week treat. 

CHERRIES

Cherries have one of the higher sugar contents of all the berries with almost 5 teaspoons of sugar per cup. They're dangerous because one rarely measures out a serving when diving in to a bag of cherries meaning it's easy to blow past that one cup mark without even batting an eye.

Cherries are full of antioxidants and anti-inflammatory components. They are also a good source of potassium and copper. Don't deny yourself the deliciousness of cherries, simply watch how many you're consuming in one sitting.

I like to switch up the fruit I'm eating often times because I don't want to get sick of eating them. I'll rotate through a regular rotation of apples, blueberries, bananas, and raspberries, including treats like pineapple and grapes once and a while. It's important to try and get a variety in for all of their nutritional benefits but it's also important to be mindful of how much sugar you're consuming.

I try to live by a 70/30 ratio of veggies to fruits. I eat a large amount of raw veg each day and make sure to get a little fruit in as well but vegetables have copious amount of nutrients as well usually without the sugar. Balance is key so use this as a suggestion as to which fruits to keep your eyes on. 

HAPPY VEG

Information taken from:
https://www.myfooddata.com/articles/high-sugar-fruits.php
https://www.nutrition-and-you.com/fruit-nutrition.html