Sugars in Fruit

All fruit contain naturally occuring sugars, and the sweeter the fruit, the more sugar it contains. The sugars are comprised of three types: glucose, Fructose and suctose.

Fructose: eating large amounts of fructose can have harmful to health, but, it is almost impossible to over-eat fructose by consuming fresh fruit. This is because whole fresh fruit contains fibre and water, needs chewing before swallowing and takes some time to be digested before absorbtion in to the blood stream. Fructose is metabolised in the liver.

Glucose:

Sucrose: Sucrose is fructose and glucose bound together. Sucrose is broken down into fructose and glucose by the digestive system.

 

Fruit Categorised by Sugar Content (with main type of sugar and comment on vitamins and minerals)

Super High Sugar Fruit (>16%)

  • Durian (Good in vitamin C; good in Manganese; good in Riboflavin and Thiamin)

High Sugar Fruit (13-16%)

  • Lychee (Main sugar is sucrose; very high vitamin C)
  • Mango (Main sugar is sucrose; good source of vitamin C)
  • Persimmon (Glucose + fructose; high in vitamin A)
  • Cherry (Glucose + fructose)
  • Fig (Glucose + fructose)
  • Grape (Glucose + fructose)

Medium Sugar Fruit (8-12%)

  • Mandarin – Clementine / Satsuma (Main sugar is sucrose; good source of vitamin C)
  • Melon (Main sugar is sucrose; high in vitamin A; good vitamin C)
  • Oranges (Main sugar is sucrose; very high vitamin C)
  • Peach / Nectarine (Main sugar is sucrose)
  • Pineapple (Main sugar is sucrose; high in vitamin C; high in Manganese)
  • Apple (Main sugar is fructose)
  • Apricot (Main sugar is fructose)
  • Pear (Main sugar is fructose)
  • Banana (Glucose + fructose; good in Potassium and Manganese)
  • Blueberry (Glucose + fructose; high in vitamin K; high in Manganese)
  • Kiwi (Glucose + fructose; high in vitamin C; good vitamin K)
  • Plum (Glucose + fructose)

Low Sugar Fruit (4-7%)

  • Blackberry (Glucose + fructose; high in vitamin C and K; high in Manganese)
  • Grapefruit (Main sugar is sucrose; good vitamin A and C)
  • Raspberry (Glucose + fructose; good in vitamin C; high in Manganese)
  • Strawberry (Glucose + fructose; good in vitamin C; good in Manganese)
  • Watermelon (Main sugar is fructose; good in vitamin A)

Very Low Sugar Fruit (<4%)

  • Avocado (Main sugar is glucose; good in vitamin B6, E and K; good in copper and potassium, magnesium; good in folate, niacin and riboflavin; high in monounsaturated fats)
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