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All About Sugar In Your Favourite Fruits

They are two types of sugar- those that occur naturally in foods and added sugars. Naturally occurring sugars are found naturally in foods. The sugar in fruits is called Sucrose and the sugar in milk is Lactose.
Editorial Team
Published on November 27, 2019

They are two types of sugar- those that occur naturally in foods and added sugars.

Naturally Occurring Sugars

These are found naturally in foods. The sugar in fruits is called Sucrose and the sugar in milk is Lactose.

Added Sugars include:

Sweeteners such as white sugar, brown sugar, powdered sugar, honey, agave nectar and high fructose corn syrup.

What are “Added Sugars”?

“Added Sugars” are sugars and syrups added to foods during processing or preparation. Foods such as desserts, sodas, energy drinks, syrups, yogurt, dried fruits and sports drinks usually contain added sugars.

Why is sugar added to foods? It
  • Gives baked goods flavour, texture and colour
  • Helps preserve foods, such as jams and jellies
  • Fuels fermentation which enables bread to rise
  • Serves as a bulking agent in baked goods and ice cream
  • Balances the acidity of foods containing vinegar and tomatoes
How much sugar do you need?

The American Heart Association recommends no more than 100 calories of “Added Sugar” per day for most women and no more than 150 calories a day for most men. This translates to no more than 6 teaspoons of “Added Sugar” per day for most women and 9 teaspoons of “Added Sugar” for most men.

How to convert grams of sugar to teaspoons of sugar
4 grams of sugar
= 1 teaspoon of sugar
16 calories
= 1 teaspoon of sugar

Tips to reduce sugar in your diet
  • Drink water or other calorie-free drinks instead of sugary sodas or sports drinks.
  • Make sure fruit juice is made from 100% fruit juice and not juice drinks that have added sugars.
  • Read labels and use breakfast cereals with less sugar. Skip sugary and frosted cereals.
  • Choose fresh fruits for desserts instead of cakes, cookies, pies, ice creams and sweets.
  • Choose reduced-sugar types of jams, jellies, syrups and preserves.
  • Buy canned fruits packed in water or juice and not syrup. Drain and rinse with water to remove excess syrup.
  • Snack on vegetables, fruits, low-fat cheese, whole-grain crackers and low-fat, low -calorie yogurt instead of candy, pastries and cookies.
  • Eat natural fruits instead of dried fruits
  • Choose salad dressings and vinaigrette that have small amounts of sugar. Read labels!

AMOUNT OF SUGAR IN YOUR FAVOURITE FRUITS

FRUIT
SERVING SIZE
SUGAR (GRAMS)
Apple
Medium
19
Mangoes
1 cup
23
Grapes
1 cup
23
Raisins (seedless)
½ cup
43
Pineapple
1 cup
16
Avocado
1 cup
1
Raspberries
1 cup
5
Kiwi
1 medium
6
Blackberries
1 cup
7
Strawberries
1 cup
7
Grapefruit
1 medium
9
Watermelon
1 cup
9
Papayas
1 cup
11
Cantaloupe
1 cup
12
Orange
1 medium
13
Banana
1 medium
14
Honeydew
1 cup
14
Blueberries
1 cup
15

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