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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Fruit sugar (fructose) often gets lumped in with “added sugars,” but its effects differ significantly when consumed within whole fruits. Unlike sucrose, high-fructose corn syrup, fructose in fruit arrives bundled with fiber, water, vitamins, and antioxidants, which slows absorption.
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Whole fruits provide more than just sugar: they’re rich in vitamin C, potassium, folate, and polyphenols. For example, an apple delivers about 19 g of sugar but also 4 g of fibre, which slows glycemic response.
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When isolated (in juice or sweeteners), fructose is metabolized almost exclusively in the liver, promoting triglyceride synthesis and, over time, non-alcoholic fatty liver disease (NAFLD). In whole fruits, only a fraction of fructose reaches the liver, thanks to delayed absorption by fiber.
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Whole fruits generally have low to moderate glycemic indices (GI = 30–55). Melons and pineapples rank higher (GI = 65–70) but remain balanced by fiber content.
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Overeating high-sugar fruits (dried fruits, bananas) can contribute to excess calories. Limit dried fruit servings to ¼ cup, and enjoy fresh berries, kiwis, apples, in moderation.
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Studies reveal that consuming 100 percent fruit juice daily associates with a modest weight gain (0.8 kg over 4 years), whereas whole fruit intake often correlates with weight maintenance or loss.
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Fruits contain flavonoids, carotenoids, and phenolic acids that combat inflammation and support immune function.
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People with diabetes must monitor carb intake, including fruit. Low-GI fruits like berries, cherries, and apples fit well into diabetic meal plans.
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Consuming fruit as part of meals rather than alone can blunt glycemic peaks. Try adding apples or berries to breakfast oatmeal with nuts, or enjoying a fruit. Pre-workout, a banana provides quick energy, but pairing it with a handful of almonds prolongs energy release.
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The take-home message: fruit sugar in the context of whole fruit is not only safe but beneficial. Prioritize fresh, seasonal produce—and eat a rainbow of colours to maximize nutrient diversity.
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