If you’re on a journey to cut down on sugar due to being pre-diabetic, struggling with obesity, dealing with skin problems, or any other health concerns, you’re likely already avoiding sugary foods. However, alongside sweets and desserts, certain fruits should also be limited or avoided altogether. These fruits, despite being natural, contain high amounts of sugar that can hinder weight loss and spike your blood sugar levels unnecessarily.
Here are some fruits you should either avoid or consume in controlled portions:
Lychee:-
Lychee is a summer favorite, especially during peak heat months. But did you know that one cup of fresh lychee contains nearly 29 grams of sugar? According to the Asian Journal of Clinical Nutrition, lychees are small in size, which makes it easy to overconsume them without realizing it. This can quickly exceed your daily sugar limit. Lychee also has a high glycemic index, meaning it can raise your blood sugar levels very quickly.
Figs:-
Figs, especially dried ones, are considered a good source of fiber and are often recommended for increasing hemoglobin. But one dried fig contains around 20 grams of sugar. A 2014 study found that for many people, excessive fig consumption was a hidden source of sugar intake. Since figs are viewed as healthy, people tend to use them liberally in snacking and baking, unknowingly increasing their sugar load.
Dates:-Dates are often marketed as a healthy sweetener, and even people with diabetes sometimes include them in their diet. But when used as a daily natural sweetener, dates significantly increase glycemic load, as revealed in a study by the University of California. Health experts recommend strict portion control when it comes to dates, especially if you’re actively trying to cut sugar.
Grapes:-Whether red, green, or black, grapes are enjoyed by people of all ages. However, data from the USDA shows that one cup of grapes contains around 23 grams of sugar—almost equivalent to a can of soda. According to a recent Mayo Clinic report, excess sugar in children is often due to overconsumption of grapes, which are mistakenly considered a low-sugar fruit. While grapes are rich in antioxidants, their sugar content makes portion control essential.
Bottom Line:-Natural sugar is still sugar. If you’re eliminating sugary foods for health reasons, it’s important to pay attention to the sugar content in fruits as well. Be mindful of what you’re consuming, even if it comes from natural sources. Moderation and awareness are key to reaching your health goals.