Nutritionist Explains Healthiest Fruits and Dangers of 'Natural' Sugars

The sweetness of modern supermarket fruits, particularly specially bred grape varieties, has led to questions about their healthiness compared to confectioneries. Nutritionists emphasize that while fruit sugars are generally preferable to refined sugars, the processing and type of fruit significantly impact their health benefits.

Fruit juice, for instance, faces increased scrutiny. Starting in September 2027, it will be excluded from primary school meals in England due to concerns about children's sugar intake. Although fruit juice is derived from fruit, the juicing process breaks down its fibrous structure, releasing sugars into a 'free' sugar category, similar to table sugar. A glass of orange juice can contain roughly the same amount of free sugar and calories as a can of Sprite, while also lacking the beneficial fiber found in whole fruit. Despite this, fruit juice retains vitamins and minerals, unlike sugary sodas, and a 150ml serving counts as one of the recommended daily five-a-day.

Other sweeteners like date syrup, maple syrup, and agave syrup are also discussed. While some contain trace amounts of vitamins or antioxidants, their primary nutritional value is as free sugars. The body processes these sugars similarly to refined table sugar. Agave syrup, with its high fructose content, may not raise blood sugar sharply but can contribute to elevated blood fat levels and liver fat accumulation over time.

When considering whole fruits, some are more calorific and sugary than others. Pears and bananas are among the sweetest and most calorie-dense, each containing about 100 calories and three-and-a-half to four teaspoons of sugar. However, pears are high in fiber, and bananas provide essential potassium and Vitamin B6. Greener bananas have less sugar than ripe ones.

Mangoes and apples are also relatively high in sugar and calories. Apples offer modest fiber and vitamin C compared to fruits like kiwis, pineapple, easy peelers, strawberries, and peaches. Kiwis, raspberries, and strawberries are highlighted as good choices due to their lower sugar and calorie content, combined with fiber and immune-boosting vitamin C. The enzyme actinidin in kiwis has also been shown to aid digestion.

Dried fruits, while retaining fiber and nutrients, are concentrated in calories and sugar due to water removal. A small portion, such as three dried apricots or two dates, contains a significant amount of sugar. Despite their sweetness, dried fruits like dates, raisins, and figs have a less dramatic effect on blood sugar levels due to their fiber and plant compounds. They can be beneficial for energy but should be consumed in moderation, primarily as part of a meal, to protect dental health due to their sticky nature.

Below is a comparison of sugar and calorie content in various fruits:

| Fruit | Calories | Sugar Count | | --- | --- | --- | | Cantaloupe melon, per slice | 40 | 1 1/4 tsp | | Raspberries, per handful | 52 | 1 1/4 tsp | | Strawberries, per handful | 32 | 1 1/2 tsp | | Kiwi | 42 | 1 1/2 tsp | | Blueberries, per handful | 57 | 2 1/4 tsp | | Pineapple | 40 | 2 1/4 tsp | | Peach | 59 | 2 1/4 tsp | | Easy peelers, per two small fruits | 70 | 2 1/2 tsp | | Mango, per half fruit | 75 | 3 tsp | | Cherries, per handful | 50 | 3 1/4 tsp | | Red grapes, per handful | 55 | 3 1/2 tsp | | Apple | 95 | 3 1/2 tsp | | Banana | 105 | 4 1/2 tsp |