When it comes to those sweet tooth cravings, a tasty piece of fruit can prove to be an amazingly refreshing and delicious solution. For many, fruit is a great go-to when they want to avoid snacks that are processed and not quite so healthy. But did you know that some of those tasty fruits can actually be quite high in naturally occurring sugar?
While fruit does serve as an excellent vitamin, fiber, and antioxidant-rich alternative to other snacks such as chips and candy which provide no real nutritional value, it is still important to watch sugar levels and how sugar impacts the body.
How Much Sugar is Okay for Those Who Have NOT Had Bariatric Surgery
According to the American Heart Association (AHA), men can have about 37.5 grams (9 teaspoons or 150 calories) of sugar a day while women can have about 25 grams (6 teaspoons or 100 calories) per day. So it is important to take these numbers into account when looking at the sugar levels in the fruits listed below.
Recommended Daily Allowance (RDA) of sugar for bariatric patients is 15 grams (3.5 teaspoons or 60 calories).
For those who do undergo bariatric surgery: It is important that you follow nutrition guidelines provided by your nutritionist, surgeon, and primary care physician.
Let’s go ahead and take a look at 8 fruits that are high in sugar and that you may want to limit in your diet.
1. Litchis (Lychees)
Litchis are loaded with health benefits due to being a great source of:
- Vitamin B6
- Vitamin C
But a serving of litchis (1 cup) contains 29 grams of sugar!!!
This particular fruit contains flavonoid polyphenolic antioxidants such as catechins and gallocatechin. It also contains betulinic acid, an anti-tumor compound.
- Full of antioxidants that help prevent or slow cell damage by combating stress.
- May help prevent heart disease and diabetes.
- Decrease the risk of certain chronic diseases.
- Rich in carotenoid antioxidants.
- Fiber: 6 grams
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin B6
However, one persimmon, which is not a very large fruit, contains 21 grams of sugar!
Mangos serve as a great way to:
- Prevent cancer
- Lower cholesterol
- Clear your skin
- Improve eye health
- Boost your sex life
- Fight heat stroke
But they do also come with a high level of sugar per serving at 46 grams of sugar in one whole mango! When taken as only a serving it still sits at about 15 grams of sugar.
Grapes are such a tasty treat and are a great source of vitamins that can help with cancer, heart disease, blood pressure, constipation, and other health issues, but you have to be very mindful of the sugar content.
- Grapes may help protect against cancer, eye issues, cardiovascular disease.
- Rich with resveratrol
- Essential vitamins and minerals.
Grapes are so high in sugar at 15 grams per serving that they are like popping candies into your mouth in terms of sugar intake.
Bananas are a favorite among the tasty fruit options out there. And they do offer great health benefits such as:
- Moderating blood sugar levels
- Improved digestive health
- Potential to support heart health
- Potential to improve kidney health
- Antioxidants to reduce risk of heart disease and degenerative disease
But this fruit also does come at a higher level of sugar per serving than others. A medium-sized banana contains about 14 grams of sugar.
Cherries provide many health benefits including:
- Aiding in better sleep
- Reduction in belly fat
- Protection against diabetes
- Reduced risk of stroke
- Ward off Alzheimer’s
- Healthy & youthful skin
- Prevention of colon cancer
But a serving of this sweet source of health benefits (1 cup) contains 13 grams of sugar.
Pomegranates are a great source of vitamin C and fiber alongside anti-inflammatory properties. And by both eating pomegranates and drinking pomegranate juice, one can protect against diseases which include Alzheimer’s and certain types of cancer.
Unfortunately, this fruit still makes the list as it contains 12 grams of sugar in a single serving (1/2 a cup of arils).
- Vitamin C
- Cancer prevention
- Alzheimer’s disease protection
- Heart disease
Figs are a tasty treat that is high in fiber and a great source of essential minerals such as:
- Calcium (Promotes bone density)
- Potassium (Great for blood pressure)
- Vitamins such as K and B6
But a serving of figs (1/4 a cup) contains 8 grams of sugar.
Bariatric Patients Sugar Guidelines
Again, we do recommend that those who plan to or who have undergone bariatric surgery follow the dietary guidelines provided by a nutritionist, your surgeon, and your primary care physician to best avoid health issues.