Eating fruits is good for your health. However, incorporating the required fruit serving into your diet is difficult, especially if you do not know what sugar levels they contain. It is recommended to stick to two or three servings of fruit per day. Here is an overview of fruits with the highest sugar levels.
Fruits Highest in Sugar
Nectarines
Nectarines are round, yellow-red stone fruit about the size of an apple. They are related to peaches but don't have the same fuzzy skin. Nectarines have an excellent nutritional profile, containing many vitamins and minerals, including beta-carotene, which gives them their yellow-red color. Nectarines contain 11.3g of sugar in one cup, sliced.
Peaches
Peaches are fuzzy sugary fruits of the south containing Vitamin C, potassium, fibers, and iron. Despite their relatively low nutrient profile, peaches can still benefit your health. You can use peaches to add sweetness to your desserts and treats, serve with ice cream or mix into jams replacing more harmful added sugar. Sliced into one cup, they contain 12.9g of sugar.
Lychees
Lychees are small fruits that mostly grow in tropical climates. These fruits are high in sugar and a good source of vitamin C. You can blend lychee into juice or eat them raw for maximum health benefits. Despite its rich health benefits, you do not want to eat unripe lychees on an empty stomach, as it may cause hypoglycemia. It contains 28.9g of sugar in a cup, sliced.
Apples
Apples come in different colors and flavor varieties but have many health benefits. You can enjoy these fleshy high sugar fruits as a snack, smash them into a source or even cook them into dessert. Their high nutritional value supports the common saying, 'an apple a day helps keep the doctor away. A cup filled with sliced apples contains 13g of sugar.
Pomegranate
Pomegranates are bright red fruits with many seeds packed on a fleshy pulp. These fruits are best used to make juice used or served in desserts. The vibrant fruit is also jam-packed with longevity-friendly antioxidants like anthocyanin to boost your immune. A full cup of serving contains 24g of sugar. Being high-sugar fruits, combine them with a source of high-quality proteins and fiber.
Grapes
Grapes are small round fruits that grow in clusters. Grapes are commonly fermented to make wine or squeezed into juice. However, these fruits have high sugar content when eaten fresh. When fresh, a cup of these sugary fruits contains 15g of sugar.
Oranges
Oranges are covered with yellow skin that is mostly pealed before being used. You can enjoy the oranges alone or blend them into juice. One large orange contains 16.8g of sugar. You probably should stick with a small orange as a serving.
Passion-Fruit
Passion fruit belongs to the berry- family. Passion fruit contains a soft pulp and many seeds inside a hard rind. You can eat the seeds and pulp or blend them into juice for a richer source of nutritional benefits. These high sugar fruits contain 26.4g of sugar in one cup, sliced.
Guava
Guava is a fruit with a green or yellow exterior color. Inside is a pulp containing many hard seeds. Guava is a traditional remedy for a range of health conditions. Guava fruits and leaves have several health benefits. Guava is best eaten. Of fruits high in sugar, one cup of sliced guavas contains 14.7g of sugar.
Mango
Mangoes are brightly yellow-orange colored fruits in the family of drupes. Mangoes are sugary fruits and can be used to add sweetness to smoothies and cocktails. When adding it to your smoothies, add a healthy handful of raw oats to add to your protein and fiber content and slow down the digestion of its sugars. One cup of sliced mango contains 22.5g of sugar.
Papaya
Papayas are large and soft fruits with the shape of a pear. The fruit has a fleshy sweet, reddish-orange pulp covered with a thin yellow skin when ripe. The black seeds on the inside are rarely eaten but contain high nutritional value nonetheless. You can serve the fruit as a dessert or choose to blend it into a smoothie. Among one of the sugary fruits, it contains 11g of sugar per cup, sliced.
Kiwi
Kiwi is an edible fruit that is juicy and green in color. It is filled with black seeds and surrounded by furry skin. Falling under the category of exotic fruits high in sugar, you can use kiwi in desserts, salads, and smoothies. Very rarely is it cooked. However, to make the most of its nutritional value, it is best you to have it on its own, as a raw fruit. Sliced into a full cup, it contains 16.2 g of sugar.
Pear
Pears are sweet, juicy, and crunchy fruits with a wide base and narrow top. They are preferably eaten as a snack. You can also decide to cook or bake them. Pear's health benefits to you include their ability to aid in weight loss, improve digestion, boost heart health, and can help regulate blood pressure. These sugary fruits are rich in fibers and low in calories. One cup, sliced, contains 14 g of sugar.
Banana
Bananas are widely known fruits that are mostly grown in the tropics. These elongated fruits are sweet and packed with a lot of nutritional value. Bananas can help you sleep, build lean muscles, and burn fat. These fruits high in sugar are best eaten raw. However, you can serve them in desserts or use them in making smoothies. They contain 18.3g of sugar in one cup, sliced.Cherries
Cherries are fleshy and sweet fruits red in color and very sweet. These fleshy drupes belong to the family of berries. These stone fruits resemble plums. These are high-sugar fruits packed with nutrients. You can prepare cherries for desserts or enjoy taking them as a snack. One cup with pits contains 20 g of sugar.
What are the Health Effects of High Sugar Fruit?
The fact is there are fruits high in sugar content than others. However, fruits have far less sugar than most sweet snacks. This means you consume fewer calories and less sugar while also obtaining valuable nutrients. Fruits are purely beneficial to health because of the rich vitamins, minerals, fibers, phytochemicals, and water they contain.
How Much High Sugar Fruit should You Consume in a Day?
It is recommended to take 2-3 serves of fruit per day. However, it's important to note that fruit should ideally be consumed as part of a well-balanced diet that includes a variety of other whole foods. Their richness in water and fibers makes them incredibly filling. Hence rather impossible to overeat. There is no reason to limit the number of high-sugar fruits you eat per day.
