The thing to know: fruit contains a lot of fructose. Sure, whole fruit contains vitamins, minerals and fibre, which slow the absorption of the sugar, but fructose is fructose.
The other thing to know: we are designed to metabolise the amount of sugar contained in two small pieces of fruit a day. If fruit is your only source of fructose in a day, then two pieces of fresh fruit is fantastic.
But if you are also having other sources of added sugar such as a few squares of chocolate, breads or sauces then you might want to consider upping your veggie intake instead (indeed, this is our approach on the 8-Week Program). Most vegetables are more nutrient-dense than fruit anyway and taste just as delicious.
On the I Quit Sugar 8-Week Program we recommend you cut out ALL sugar, including fruit (fresh, dried and juiced), during Weeks 2-6 to give yourself a chance to break the sugar addiction and allow your body to recalibrate. After this period, you are encouraged to reintroduce some low-fructose fruit and see how your body handles it.
Dried fruit and juice are to be eliminated for good, however. When the fibre and water is removed from fruit, you’re left with a bundle of condensed sugar.
A glass of fruit juice contains 8-10 teaspoons of sugar.
Which is the same amount contained in a glass of Coke. And it makes zero difference whether the juice has been freshly squeezed or has come from a carton. Same deal with dried fruit… it’s 50-70 per cent sugar.
The best low-fructose fruits to choose from:
- Kiwi fruit
- Blueberries and raspberries
- Honeydew melon
And the high-fructose fruits to avoid: