Mangoes: The Tropical Sugar Bomb
When it comes to high-sugar fruits, mangoes top the charts with their incredible sweetness. One whole mango contains a whopping 46 grams of sugar, making it one of the sweeter fruits available. To put this in perspective, that’s equivalent to the sugar content of 50 pieces of candy corn. Tropical fruits typically have higher sugar levels, with mangoes being a prime example, so portion control is key if you’re looking to minimize sugar intake. A helpful tip is pairing your mango with a protein such as low-fat Greek yogurt, which can help slow the release of sugar into your blood. If you enjoy mangoes but want to limit sugar intake, consider eating just a few slices and saving the rest for another time by storing it in the refrigerator.
Grapes: Nature’s Candy with a Catch
Grapes are nature’s candy, but they come with a substantial sugar content, with a cup of grapes containing up to 23 grams of sugar. A cup of grapes contains about 25 grams of sugar, and due to their small size and delicious taste, it’s easy to over consume them, leading to an intake of excessive sugar. The issue with grapes is that they’re so easy to mindlessly snack on. Each grape contains a small amount of fructose, which can add up quickly, and the sugars in grapes are easily and rapidly absorbed into the bloodstream, which can lead to swift increases in blood sugar levels. To reduce the quantity consumed, you can cut them in half and freeze them, making grapes a refreshing summer snack while helping to control portion sizes.
Dates: Concentrated Natural Sweetness
Dates are about 60 to 65 percent sugar, making them incredibly concentrated sources of natural sweetness. In a four-date serving, there are about 66 grams of sugar, which is surprisingly high for such a small portion. Research shows that 100 grams of date flesh provides approximately 314 calories, highlighting their calorie density. However, dates are a low GI food, so they should not cause dramatic blood sugar spikes when people eat them in moderation. Even though dates contain a lot of sugar, their high fiber helps counteract blood sugar spikes, unlike other products that contain sugar, such as a bottle of soda, which do not contain any fiber. People with diabetes can likely eat a serving of 2–3 dates at a time, but should speak with their doctor to confirm this is safe.
Raisins: Dried Grapes with Concentrated Sugar
Raisins are about 60 to 65 percent sugar, making them one of the most sugar-dense dried fruits available. A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar. While the fiber, antioxidants, and minerals in raisins can benefit your health, they’re about 60% sugar. Since the drying process concentrates the sugar in raisins, grapes have less sugar and a lower GI. According to the Centers for Disease Control and Prevention, a carb serving is 15 grams, so you may only eat about 2 tablespoons of raisins at a time. Because dried fruit is sweet and energy-dense, it is easy to eat large amounts at a time, which can result in excess sugar and calorie intake.
Pineapple: Tropical Temptation
A 3-ounce slice contains 8.3 grams of sugar, and a cup of pineapple chunks contains 16.3 grams. Pineapple is a tropical fruit loved for its juicy sweetness, but a cup of pineapple can contain around 16 grams of sugar. Raw pineapple has a medium GI score, so people should eat it in moderation. Raw or frozen pineapple has less of an impact on blood glucose levels than pineapple juice or canned pineapple, which contain added sugars. Eat pineapple in moderation, and pair it with protein or healthful fat — such as from nuts, seeds, nut butter, or avocado — to limit the fruit’s effects on blood sugar levels. Even though it has a higher GI ranking, you can still eat pineapple if you have diabetes—you just need to be mindful of the serving size and pair it with a protein like low-fat cottage cheese or Greek yogurt.
Bananas: The Portable Sugar Source
Bananas are a popular fruit, but they are also relatively high in sugar, with a medium-sized banana containing around 14 grams of sugar. A large banana counts for one and half portions of fruit and contains about 30g carbs, but most people need to cut down on foods with free sugars and refined carbs rather than whole fruit. Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, which are the main nutrients that raise blood sugar levels. The ripeness of bananas significantly affects their sugar content – the riper they get, the more sugar they contain. Some tips may help reduce blood sugar spikes, including selecting an almost-ripe banana and eating it with other foods. While bananas provide essential nutrients like potassium, individuals with diabetes should be mindful of portion sizes to avoid unwanted spikes in blood sugar.
Cherries: Sweet Summer Treats
Sweet cherries are among the fruits with high sugar content, with a cup of cherries containing an average of 18 grams of sugar. If you fill a large bowl with cherries, it’s easy to lose track of how many you’re eating, leading to high sugar consumption, so it’s important to measure cherries in a cup before eating. Interestingly, cherries have a low glycemic index of 20, making them one of the fruits that do not cause a spike in blood sugar. A 2018 review states that cherries are rich in vitamin C and polyphenols, which have antioxidants and anti-inflammatory properties. Despite their sugar content, cherries can be part of a balanced diet when consumed in moderation. The key is portion control rather than complete avoidance.
Figs: Ancient Fruit with Modern Sugar Concerns
Figs are nutrient-dense, but they also carry a higher sugar content, with one medium-sized fig containing around 10 grams of sugar. Fresh figs have 6.5 grams of sugar, 7.7 grams of carbs, and 1.2 grams of fiber per small fig, but dried figs of different varieties can have 5 to 12 grams of sugar per fig. A 2019 review notes that figs are plentiful in phenolic compounds and carotenoids, which have antioxidant properties, and their health benefits may include fighting cancer, as well as fungal and parasitic infections. While they provide fiber and essential minerals, incorporating them into a balanced diet with consideration for sugar intake is essential for individuals with diabetes. The difference between fresh and dried figs is significant, with dried versions being much more concentrated in sugar.
Pomegranates: Antioxidant Powerhouse with Sugar
Pomegranates are among the fruits with the highest sugar content, yet they offer unique health benefits. One-half cup of pomegranate seeds contains approximately 16 grams of carbohydrate. The good news is that pomegranates are a low-glycemic fruit, which means they won’t spike your blood sugars as much as other, higher GI carbohydrates will. Pomegranate intake has been associated with reducing blood pressure, blood sugar, and cholesterol levels and improving insulin resistance, and pomegranate arils and juice are excellent sources of bioactive compounds such as ellagitannins, anthocyanins, and organic acids. As with most fruits, it’s always better to eat the fruit itself (the fibre-rich pomegranate seeds) for nutritional value, rather than drink a bottled pomegranate juice, which has less fibre and vitamin C. Remember that moderation is key when consuming pomegranates to avoid excessive sugar intake.
Watermelon: Refreshing but Surprisingly High in Sugar
Watermelon contains 9.5 grams of sugar, 11.6 grams of carbs, and 0.6 grams of fiber per cup, and while there’s nothing like a refreshing slice on a summer’s day, the sugar content is high compared with other fruits. According to various sources, watermelon has a GI of roughly between 74 and 80, and any food item with a GI of 70 or above has a high GI
