The Low Down on Sugar from Fruit.

Fruit contains natural sugars. Some have more, some less. Here is The Low Down on Sugar from Fruit…

Full of fiber, vitamins, and minerals, fruit is one of nature’s healthiest foods. The natural sugar found in fruit is one reason it’s so yummy. Called fructose, this sweetener unfortunately increases a fruit’s calorie and carb content. Like any sugar, the natural sugar in fruit causes a spike in blood sugar and can be a contributing factor to weight gain, tooth decay, and high triglycerides. So it’s a good idea to keep an eye on your sugar—and therefore fruit—intake.

The current recommendation is that women eat 26 grams or less of sugar each day and men shouldn’t consume more than 36 grams. You’re also advised to eat two cups of fruit each day, but if you eat that much of certain fruits, you can quickly go over your sugar limit. For those who are diabetic or trying to cut back on carbs, limiting how much sweet fruit you consume may be part of your diet plan. Because while your body needs the nutrition fruit provides, you may need to be picky about which fruits you enjoy.

Read on to learn which popular fruits are highest in sugar and which are lowest, then adjust your fruit intake to meet your daily needs.

High: Mangos

Perfect in smoothies and salads, mangos are one of nature’s sweetest fruits. With 23 grams of sugar in one cup, you’d do well to enjoy just small amounts of mango. Rich in vitamins A, B6, and C, mango is packed full of powerful antioxidants. When you do eat a high-sugar fruit like mango, be sure to pair it with a source of protein to slow its digestion.

Low: Avocados

You may not think of avocados when you think of fruit, but that’s how they’re classified. And if you love avocado, take heart—you can eat an entire avocado and only consume one gram of sugar. Avocados are full of heart-healthy fats, contain more potassium than bananas, and are loaded with fiber and antioxidants.

High: Cherries

Sweet cherries are another fruit that’s high in sugar. One cup, including the pits, contains 20 grams of natural sugars along with plenty of fiber, antioxidants, and potassium. When snacking on cherries, set aside a single portion size before you get started to avoid overdoing it.

Low: Berries

They may taste sweet, but blackberries, strawberries, cranberries, and raspberries contain seven or fewer grams of sugar per cup. Also rich in vitamin C, fiber, and antioxidants, you can eat as many berries as you want without feeling too guilty. Enjoy them as a snack, in smoothies, or fruit salads.

High: Bananas

Coming in at 18 grams of sugar per cup, bananas may be high in sugar and carbs, but they’re also full of vitamin B6, fiber, and antioxidants. The riper the banana, the more sugar it contains. Even though they have lots of sugar, the nutrients in bananas help keep blood sugar levels in check in healthy folks.

Low: Watermelon

What’s summer without watermelon? The good news about watermelon is that it’s low in sugar. With only 10 grams of sugar in each cup, watermelon is a sweet treat you can eat as much of as you want. Made mostly of water (hence its name), watermelons are also a great source of vitamins A, B6, and C, potassium, lycopene, and antioxidants.

High: Grapes

With 23 grams of sugar in a cup, both red and green grapes are near the top of the list of popular high-sugar fruits. Despite their high sugar content, grapes are also high in fiber, antioxidants, and resveratrol, a polyphenol compound that’s good for your heart.