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Most fruits are of high nutritional value the benefits of which are immense.

The unfortunate aspect of many fruits is that they are also high in sugar content. This may pose a problem for anyone trying to maintain a specific weight or shed a few pounds.

The main sugars in fruits are glucose and fructose. These are simple sugars that while are easily digested, are also quickly processed and stored as fat if not immediately needed by the body.

As you can tell by just looking around at the various body types out on the street, people tend to store this fat in different areas of the body.  Nonetheless, the bottom line is that if you want to get the health benefits from fruit while minimizing the impact on your waist line then you should opt for the less guilty of the fruit pleasures.

Below are fruits that are considered to be lower in sugar (the ‘Eat List’) which means that they standardly have less than 10 grams of sugar per 100 grams of the fruit.

As well I have listed fruits that are considered moderate to high in their sugar volume (the ‘Do Not Eat List’) which means that most varieties get up into the double digits on the sugar content per 100 grams.

Abstaining from these fruits will lower the amount of sugar you ingest and subsequently lower the amount of sugar your body has flowing in the bloodstream and into the liver that can be converted and shuttled off to the fat reserves.

FRUIT – Eat List

  • Blackberries
  • Raspberries
  • Cranberries
  • Strawberries
  • Avocado (high in fat so eat more sparingly)
  • Grapefruit
  • Apricots
  • Peaches
  • Lemons
  • Limes
  • Green Apples (acceptable but on the high side for carbs so eat no more than 3 a week)
  • Tomatoes


FRUIT – Do Not Eat List

  • Bananas
  • Cherries
  • Grapes
  • Pineapple
  • Mangos
  • Pomegranate
  • All dried fruits
  • All fruit juices (even the so-called fresh squeezed)

While some fruits, such as apples, will have higher sugar content in one variety as compared to another, for the most part they will not deviate more than a few grams per serving from one another.

It’s important to keep in mind that some fruits that are higher in sugar also provide an enormous amount of vitamins and minerals when added to your diet. For example, the guava has a lot of sugar but it also is very high in fiber and vitamin C making it one of the healthiest fruits available.

As a Keller chiropractor at Express Chiropractic & Wellness in Keller Texas I am from time to time asked by patients about weight loss and the impact their favorite fruits might have on accomplishing their goals. To get the best balance possible between sugar intake and nutrients and fiber, I advise patients to stick with berries and grapefruit the majority of the time for their fruit intake. However, I also recommend they change it up on occasion to include some of the higher sugar fruits unless they are struggling with losing weight in which case I advise they do not dip into the ‘do not eat’ list (above) at all until the goal weight is reached.

Once they are achieved their weight, once or twice a week they may elect to indulge in a higher sugar fruit so they can reap the benefits of the different nutrients provided.


Republished from Articlesbase. Author Daron Stegall: