10 fruits that have the highest sugar content

Dec 8, 2024

TOI Lifestyle Desk

Tips for consuming fruits in a healthy way

Fruits are nutritious, but some contain higher sugar levels. To enjoy their health benefits without blood sugar spikes, it’s important to consume them mindfully and pair them with other nutrient-rich foods. Here are 10 fruits with high sugar content and tips for eating them in a healthy way.

Apples

Apples contain 19 grams of sugar per medium fruit. Pair with nuts or cheese to prevent blood sugar spikes and enjoy a balanced, healthy snack.

Watermelon

Watermelon contains 9 grams of sugar per cup. Enjoy as a refreshing snack, but balance it with protein or healthy fats, like Greek yogurt or nuts, to help slow sugar absorption.

Grapes

Grapes contain 23 grams of sugar per cup. For a healthier option, choose fresh grapes instead of dried varieties, which have higher sugar levels. Pair with protein-rich foods like cheese.

Mango

Mango contains 46 grams of sugar per medium fruit. To enjoy it healthily, consume it in moderation and pair it with fibre-rich foods like chia seeds or nuts to balance blood sugar levels.

Pears

Pears contain 17 grams of sugar per medium fruit. Enjoy as a snack or add to salads for fiber and antioxidants, pairing with protein like chicken for balance.

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Pomegranate

Pomegranate contains 24 grams of sugar per fruit. Enjoy in moderation, pairing with heart-healthy fats like walnuts or avocados to balance the sugar and enhance the fruit’s nutritional benefits.

Pineapple

Pineapple contains 16 grams of sugar per cup. Pair it with protein-rich snacks like cottage cheese to help balance its natural sugar and support stable energy levels throughout the day.

Figs

Figs contain 8 grams of sugar per medium fruit. Use them as a natural sweetener in smoothies or oatmeal, and pair with fiber-rich foods like oats for balanced nutrition.

Cherries

Cherries contain 18 grams of sugar per cup. Enjoy them fresh as a snack or combine them with yoghurt to balance their sugar content with protein for a healthier option.

Bananas

Bananas contain 14 grams of sugar per medium fruit. Enjoy in moderation and pair with healthy fats, like almond butter, to slow sugar absorption and maintain stable blood sugar levels.

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