Healthy Eating

Ask An Expert: Should I Be Worried About The Sugar That Occurs In Fruit?

Purple plums on a flatlay green background

If you’re trying to cut down your sugar intake, you shouldn’t worry about the naturally occurring sugars in fruit, right? We hear from Meredy Birdi, acting dietitian and nutritional therapist at Harley Street Clinic, CP+R to find out.

“The natural sugar contained in fruit cannot be compared to the refined sugar we find in food like cakes, biscuits and sweets. Whole fruit delivers a host of vital nutrients such as, vitamins, minerals and fibre, which help to keep us well.

“When we eat fruit whole, the natural sugar is released slowly during digestion, keeping blood-sugar levels steady, but when fruit is juiced or blended into a smoothie, its sugar is released much more quickly into the blood stream – as you’re losing the fibre – causing a sugar spike.

“It’s this that makes them a less healthy choice. We shouldn’t be worried about the sugar in our fruit, but we should be mindful about how much of it we are eating and how we are eating it.”

So, choose whole fruits that have a low glycemic index (GI) such as apples, pears and plums to get your dose of slow-releasing energy. This will help you to avoid over-eating throughout the day.