Fruit sugar is the sugar found naturally in fruits. It is also known as fructose or late harvest juice. Some fruits have more fruit sugar than others, such as mangoes and oranges, which have 27 grams per 100 grams of fruit. Some fruits like grapefruits have only one gram of fruit sugar per 100g but taste intensely sweet because they contain a high amount of citric acid.

Furthermore, the average total sugars found in a typical diet could be anywhere from 10-30%. It makes to your health depends on whether you are eating primarily natural sugars or processed sugars. The following are facts about fruit sugar and its benefits. 

Benefits Of Fruit Sugar

Fruit sugar is good for your health because it is naturally found in fruits and 100 percent fruit juice. Fruit sugar contains a low amount of calories, making it an ideal sweetener for those wanting to lose or control their weight.

Furthermore, fruit sugar gives you energy without the side effects of caffeine and doesn’t cause blood sugar spikes that can cause insulin resistance. It also protects your immune system and helps reduce stress.

How To Reduce Your Intake Of Sugar?

To reduce your intake of fruit sugar, try drinking less juice (100% fruit juice). If you use unsweetened apple sauce, it will help you reduce your sugar intake by adding flavor without adding calories or many carbohydrates from the fruits themselves. 

In addition, consistent intake of unsweetened or low-calorie fruit juice or unsweetened fruit drinks with a high fruit sugar content can result in high blood levels of fructose. 

Fruit sugar in its pure form is valuable to people with diabetes because it is absorbed slowly, which decreases the body’s need for glucose to be stored as glycogen in the liver and muscles. It also helps keep blood levels low and reduces insulin resistance.

Fruits With High In Fruit Sugar

Mango

It is one of the best-known fruits with a high fruit sugar content. Mango is high in vitamins and minerals and contains antioxidants. It is also suitable for people with diabetes due to its low carbohydrate content (only 1 g of carbohydrate per 100 grams). It hydrates the body as it is easily digested.

Orange

Another good fruit with a high fruit sugar content is orange. It is helpful for people with diabetes who want to reduce their intake of carbohydrates. It also helps keep blood levels down and reduces insulin resistance, making it ideal for weight loss or muscle-building diets.

Grapefruit

It is also very beneficial to diabetics because they contain low amounts of carbohydrates (1 g/100 gram) and can be used as a substitute for sugars.

Orange Juice

It is one of the best fruits with a high fruit sugar content. It doesn’t have much fiber and is a good source of fructose, which is easy to digest and absorbs slowly in the body.

Also, it is hydrating for the body and contains vitamin C, which helps you fight infections.

Figs

They are used as sweeteners because they contain many fruit sugar (2 g/100 grams) with low carbohydrates (3 g/100 grams). They are rich in vitamins and minerals, and their consumption is associated with lowering cholesterol levels in the blood. 

Pineapple

A very hydrating fruit due to the high water content it has (95%). It also contains fructose (2 g/100 grams) and a small amount of fiber (1 g/100 gram), which helps digestion.

Black Currant

It contains a high amount of fruit sugar (2 g/100 grams), and it is easy to digest and absorbs slowly. Black Currant is also rich in antioxidants and vitamin C. Antioxidants, particularly vitamin C, are abundant in black currants. In addition to the anthocyanins in black currants, these antioxidants can help to enhance your immune system, allowing your body to fight illness and viruses more efficiently.

Guava

One of the best fruits with a high fruit sugar content is guava. It is easy to digest and absorbs slowly in the body, making it suitable for diabetes because it regulates glucose levels in the blood. It also contains vitamin C and antioxidants.

Banana

A fruit that is easy to digest because it contains glucose from starch (6 g/100 grams). It has vitamin C and is rich in fiber. It contains potassium (2 g/100 grams) and manganese, which promotes healthy hair.

Apple

A fruit containing 4 g of fruit sugar (fructose) per 100 grams is beneficial for people with diabetes because it regulates blood glucose levels, including the hormone insulin, which improves metabolism. It also contains fiber that helps digestion and antioxidants to protect against oxidative damage.

Watermelon

It is suitable for drinking water in excess because it contains a lot of water (92%), a great source of essential vitamins such as vitamin A, C, and E with antioxidant properties. Also, it contains a flavonoid anthocyanin which protects the body from free radicals.

Kiwi

Kiwi is one of the fruits that have fruit sugar. Tests have shown that eating this fruit can lower blood pressure and protect your blood vessels. It also lowers bad cholesterol and helps prevent some cancers, heart disease, and diabetes.

Papaya

One of the best fruits with a high fruit sugar content that is easily digested and contains enzymes that help digest it more easily is papaya. Also, it has a high water content (78%), which hydrates the body due to the extraordinary amount of vitamin C in this fruit. 

Blackberry

It is very rich in antioxidants, vitamins, and minerals that are beneficial in preventing diseases. It also contains vitamin C and helps regulate blood sugar levels that can be too high due to its high fruit sugar content. 

Pear

Pear is a fruit with many antioxidants, which help fight free radicals and diseases like cancer and heart disease. Also, it contains potassium which helps reduce blood pressure levels.

Takeaway

As we learned more about fruit sugar and discovered its benefits, we understand that it is much healthier than those refined ones. However, it would help if you never forgot to eat in moderation.