Low sugar fruits are healthier than high sugar fruits because they do not have the detrimental effects of raising insulin levels. All fruits can be healthy, but if they are eaten excessively they can have a negative impact on your health. This can be especially true for a diabetic, who is monitoring his/her insulin levels carefully. Though some say that fruits are natural and can be eaten in unlimited amounts, fruits today are not what they were back then. Fruits like apples have been genetically modified through human selection to be sweeter than how they naturally occured in nature.
For your ease, I have created this visual aid that roughly shows the sugar levels in common fruits.
Now as you can see, berries tend to have lower amounts of sugar, and I highly recommend berries because they are delicious but have a lot of fiber to counteract the sugar rush.
Remember that all it takes for an average person to experience an insulin spike is 10 to 20 grams of sugar. Try and keep your daily sugar intake less than 50 grams a day because a higher insulin levels causes more fat accumulation. Again if you're diabetic you should strictly monitor your sugar levels because this is key to curing this disease.
NOTE: There IS a difference between Fructose and Glucose. Fructose causes insulin resistance, while glucose does not. So if you’re not diabetic, eating fruits with higher levels of GLUCOSE, not fructose, is a lot healthier in the long term. Another recommendation I have is to eat starchy tubers like sweet potatoes or potatoes which are predominantly composed of glucose.
Another thing you should keep in mind is that dried fruits have a concentrated amount of sugar and very little water content. Dried fruits like dates and raisins are extremely high in sugar because of this and should be eaten in moderation.
Here is a list that shows the exact amount of sugars in most fruits: this includes glucose and fructose.
|Fruits||Total Sugars per 100g (g)||Total Glucose (g)||Total Fructose (g)|