While fruit contains sugar, it does not have the same effect on the body as the added sugars present in manufactured foods such as candies and baked goods.

Fruit sugars occur naturally within plant cells that consist of fiber. The body has to break these cells down to absorb the sugars inside, slowing their absorption and reducing spikes in blood sugar levels.

Overall, fruits also tend to contain less sugar than products with added sugars. They also provide additional benefits such as vitamins, minerals, and antioxidants.

In this article, we explore how fruit sugars compare with other sugars, the risks associated with sugar intake, and the benefits of eating fruit.

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Many people have concerns about the sugars in fruit. This may be because, at a glance, some very sweet fruits seem to contain a lot of sugar.

However, the types and forms of sugar in fruits differ from those in other foods and affect the body differently.

Firstly, fruits tend to contain less sugar per serving than candies, desserts, and many other foods with added sugar.

Another key difference is that fruit sugars are not “free” sugars. They occur within the walls of plant cells, which consist of fiber. The body must first break down these cells to absorb the sugars inside.

In contrast, added sugars are free sugars. They have no cell wall around them, allowing the body to absorb them rapidly.

This can be a desirable trait in some situations. For example, athletes and people with low blood sugar can benefit from the rapid energy boost that glucose gels or sports drinks can provide.

However, consistently consuming excess free sugars in a typical diet may have negative effects.

Examples of added free sugars people may see on food labels include:

Fruit sugar can also become “free” if a person blends or juices it, as this breaks down the cell walls.

Although some fad and extreme diets aim to reduce or eliminate fruit from the diet, a 2021 review found no evidence that eating fruit has adverse effects for most people.

In the United States, there is no upper limit for the amount of naturally occurring sugars in whole fruit that a person should eat.

Generally, people can eat whole fruits in moderation with no negative effects as long as they are part of a balanced diet. This includes individuals with diabetes.

Can fruit cause weight gain?

While a person can gain weight due to excess calories from any source, it would take a significant amount of whole fruits to cause weight gain.

For example, a ripe banana contains approximately 101 caloriesTrusted Source. This is around 5% of 2,000 calories, which is the average daily intakeTrusted Source for an adult female.

Many other fruits, such as berries, citrus fruits, melon, peaches, and pineapple, provide fewer caloriesTrusted Source than this.

Experts recommend eating 1.5 to 2 cups of fruit per day. However, according to the Centers for Disease Control and Prevention (CDC)Trusted Source, only around 12% of adults in the United States met this recommendation in 2019.

Risks of free sugars

While whole fruits are often beneficial, research has linked consuming a high amount of free sugars to several health conditions. A 2021 review states that there is some evidence to suggest they may increase the risk of:

However, not all research has reached the same conclusions on these risks, with some showing no association. What is clear to researchers is that free and added sugars have no additional health benefits.

Eating fruits, vegetables, and whole grains, which provide energy and other nutrients, can be more beneficial.

Whole fruit is usually a more nutritious choice than prepackaged, canned, blended, or juiced fruits, wherever a person can afford or access it.

Some of the only people who need to avoid fruit are those with conditions that affect the way their bodies absorb or react to fructose.

For instance, fructose malabsorption can cause fructose to ferment in the colon, causing stomach pain and diarrhea. People with this condition may need to limit some fruits.

A genetic disorder known as hereditary fructose intolerance interferes with the liver’s ability to metabolize fruit, which may require a person to follow a diet without fructose.

People with specific fruit allergies also need to avoid some types of fruit.

For most people, the benefits of eating fruit outweigh any hypothetical risks. They include:

To eat more fruit and avoid free sugars, people can try:

  • Using fruit as a sweetener: Individuals can try using fruits in place of jellies, honey, and other sweeteners. For example, they could use sliced banana on toast, blueberries in plain Greek yogurt, or dried fruits on an unsweetened breakfast cereal.
  • Having whole fruits as a snack: Citrus fruits, bananas, kiwis, and berries can make convenient and portable snacks, including for children.
  • Checking labels: A person can check the labels of prepackaged fruit products for added sugars. When buying juices and smoothies, they can opt for pure fruit blends with nothing else added or make them at home.
  • Buying fruit canned in juice: A person can try to purchase fruits canned in water or juice rather than syrup. They can drain away the excess liquid if they want to.
  • Eating fruit for dessert: Fruit salads, fruit with yogurt, and other fruit-based dishes can all be tasty desserts.

Nowadays, it can be difficult to separate nutritional facts from fiction. However, for most people, it is safe and beneficial to eat several servings of whole fruit per day, even though fruit contains sugar.

People need to talk with a doctor or dietitian before significantly changing their diet.