When I was overweight, I never ate fruit. The closest I got to fruit was Haribo! But I love fruit now.
There’s been a lot on TikTok and social media lately saying that fruit is bad for you as it has sugar in it! But is it really that bad?
When coaching, I always try to give realistic weight loss advice without the food fear. So here’s a guide that follows this sensible approach:
Sugar: Is It In Fruit, And Is It Bad For You?
Sugar is something we all come across every day. It’s on food labels, in your breakfast cereal, in your mid-afternoon biscuit, and even in the healthiest of foods like fruit and veg. But not all sugar is the same, and the way your body deals with different types of sugar can vary quite a bit. So before you start cutting out apples or feeling guilty about your morning banana, it’s worth taking a closer look at what sugar actually is, where it comes from, and whether it’s really something to worry about.
What Are Sucrose, Glucose, And Fructose?
Let’s break it down. Sugar is a general term that covers a few different types of sweet-tasting molecules, but the three main ones you’ll come across are sucrose, glucose, and fructose.
Sucrose is the white table sugar you keep in the cupboard. It’s the type you might stir into your tea, bake into cakes, or find in biscuits, chocolate, and fizzy drinks. It’s made up of two smaller sugar molecules: glucose and fructose, joined together. When you eat something with sucrose, your body breaks it apart into those two components before absorbing it.
Glucose is your body’s favourite energy source. Your body loves it because it can use it quickly and easily. It’s found in lots of foods, including bread, pasta, rice, and sweet things. When you eat glucose, it goes straight into your bloodstream and gives you a fairly quick energy boost. This can be helpful after exercise or when you need to concentrate, but if you have too much all the time, your body has to work extra hard to keep your blood sugar levels steady.
Fructose is a little different. It’s the natural sugar found in fruits, honey, and some vegetables. Unlike glucose, fructose doesn’t go straight into your blood. Instead, it heads to your liver, where it’s processed. This means it doesn’t give you a quick energy hit, and it also doesn’t raise your blood sugar in the same way. That might sound like a good thing, but when you have too much fructose – especially from added sources like high-fructose corn syrup in fizzy drinks – it can put strain on your liver and lead to fat being stored around your middle.
Is Sugar Found In Fruit?
Yes, absolutely – but the sugar you find in fruit is not the same as spooning white sugar into your coffee. Fruit contains natural sugars, mostly fructose and a bit of sucrose, but it also contains fibre, water, antioxidants, and important vitamins and minerals. This makes a big difference to how your body handles the sugar.
The fibre in fruit helps to slow down how quickly the sugar is digested and absorbed, meaning you don’t get the same big spike in blood sugar. Plus, fruit fills you up in a way that a slice of cake or a glass of cola never will. You’re not likely to overeat whole fruit in the same way you might demolish a pack of biscuits.
So while fruit does contain sugar, it comes with lots of other health benefits and is part of a balanced, healthy diet. It’s not something you need to avoid or feel guilty about – even if you’re trying to cut down on sugar in general.
Is It Bad For You?
This is the big question, and the honest answer is – it depends on the type of sugar, how much you’re having, and where it’s coming from. Your body needs glucose for energy. Without it, you’d feel tired, sluggish, and low on concentration. The problem starts when we have too much sugar, especially added sugars that don’t come with fibre or nutrients.
When you regularly eat or drink high amounts of added sugars, like those in sweets, soft drinks, and many processed foods, your body starts to struggle. It can lead to weight gain, increased risk of insulin resistance (which can lead to type 2 diabetes), higher levels of fat in the blood, and even raise your chances of developing heart problems.
Fructose, in small amounts from fruit, isn’t a concern. But in large amounts from things like fizzy drinks, shop-bought cakes, and flavoured yoghurts, it can overwork your liver. When the liver gets overloaded, it starts turning the excess fructose into fat, which can build up over time. This is where problems like non-alcoholic fatty liver disease and belly fat can begin to creep in.
So it’s not that sugar itself is evil. It’s more about how much, how often, and in what form you’re having it.
What If You Have Diabetes?
If you have diabetes, you might wonder whether fruit is off-limits because of its natural sugar content. The truth is, fruit can still be part of a healthy diet, even if you’re managing your blood sugar levels. The key is to be mindful of portion sizes and choose whole fruits rather than fruit juices or dried fruit, which can be more concentrated in sugar and easier to overconsume.
Whole fruits contain fibre, which slows the absorption of sugar and helps prevent sharp spikes in blood glucose. Pairing fruit with a source of protein or healthy fat, like a handful of nuts or some plain yoghurt, can also help keep your blood sugar more stable.
Some fruits, like berries, apples, pears, and citrus fruits, tend to have a lower glycaemic impact compared to tropical fruits like mangoes or pineapple. That doesn’t mean you have to avoid the sweeter fruits altogether – it just means you might want to eat them in smaller amounts and see how your body responds.
If you are diabetic – always take the advice of your health care professional, who will be able to advise you on this in the appropriate way for you.
What Does This Mean For You?
The bottom line is that fruit is not the enemy. You can absolutely eat fruit every day as part of a non-restrictive weight loss diet, without worrying about the natural sugars in it. In fact, the vitamins, fibre, and water content in fruit make it a brilliant snack or part of a meal. It helps with digestion, boosts your immune system, and keeps you feeling satisfied.
What you do want to keep an eye on are the hidden added sugars in processed foods. These can be found in things you might not expect, like pasta sauces, ketchup, cereal bars, and even low-fat yoghurts. Reading labels can be helpful, or simply eating more whole, home-prepared foods where you know what’s gone into them.
And don’t forget, a bit of sweetness in your life is perfectly fine. Whether it’s a square of chocolate after dinner or sugar in your tea, it’s about enjoying it in moderation. The goal isn’t to cut out all sugar forever – it’s to find a balance that works for your lifestyle and helps you feel your best.
Obviously dieting is not just about fruits and sugars, so you may also want to read my blog about how to build a weight loss friendly plate.
Disclaimer: This article is for informational purposes only and does not constitute medical advice.
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