Fruits with High Calories and Sugar to Avoid

Will sugar from fruit cause weight gain

Fresh fruit may make a wonderful complement to a balanced diet because it is packed with fiber, vitamins, minerals, and antioxidants.

The sugar and calorie content of some fruits is higher than that of others. Additionally, those with medical disorders like diabetes and acid reflux may experience negative side effects from certain fruits. Even so, only in lesser portions should you consume these fruits.

In-depth information about the fruits that are most rich in sugar and calories, as well as those that you might want to avoid if you have diabetes or acid reflux, is provided in this article.

The high amount of sugar

Some fruit varieties have a lot of natural sugar, whether they are fresh or dried. Stick to minimal portions when consuming these if you're trying to cut back on your consumption of sugar or carbohydrates.

1. Dates

The flavor of dates is sweet, almost caramel-like. Dried dates are frequently eaten as a convenient snack on their own or as a substitute for sugar in recipes.

Even though they contain several minerals and antioxidants, such as potassium, copper, and magnesium, they are also high in sugar and carbohydrates.

Contains in a cup (160 grams) of dried dates:

• 451 calories
• 4 grams of protein
• 101 grams of sugar
• 0.6 grams of fat
• 120 grams of carbs
• 13 grams of fiber

2. Dried fruit

Apples, raisins, apricots, figs, mangoes, pineapples, and even cranberries are a few of the most popular types of dried fruit.

They typically include more calories, carbohydrates, and sugar per serving when compared to their fresh counterparts. Additionally, most types are high in potassium, vitamin C, and fiber.

More calories are consumed when you eat a handful of dried fruit than if you ate the same amount of fresh fruit. The size of the serving, not the quantity of sugar, is the main issue with dried fruit.

A good source of potassium and fiber, traditionally dried fruits have a low to moderate glycemic index.

In order to reduce your sugar intake, it's better to consume dried fruit in moderation due to the increased content of sugar (even without added sugar).

A serving size of a single cup (160 grams) of a dried fruit combination contains:

• 477 calories
• 4 grams of protein
• 106 grams of sugar
• 1 gram of fat
• 126 grams of carbs
• 8 grams of fiber

3. Lychee

This tropical fruit is a native of southeast China and is distinguished by both its distinct flavor and look.

It offers a variety of important minerals, such as potassium, copper, and vitamin C. It has a fair amount of sugar in it as well, which could be problematic if you're following а low-carb or low-sugar diet.

The following nutrients can be found in one cup (190 grams) of raw lychee:

• 125 calories
• 1.5 grams of protein
• 29 grams of sugar
• One gram of fat
• 31.5 grams of carbohydrates
• 2.5 grams of fiber

4. Mangoes

Those popular stone fruits have a sweet flavor and a smooth, creamy texture.

Additionally, mangoes are bursting with minerals including vitamin C, folate, and copper. On the other side, each serving has a lot of natural sugar in it.

165 grams (about one cup) of mangoes provide the following nutrients:

• 99 caloric
• 1.5 grams of protein
• 22.5 grams of sugar
• Fat: 0.5 grams
• 25 grams of carbohydrates
• 2.5 grams of fiber

The highest amount of calories

There are several calorie-dense fruit varieties. They can be enjoyed as a part of a nutrient-rich, balanced diet, but if you're trying to reduce your calorie consumption or lose weight, you may want to pay attention to your portion proportions.

5. Avocados

Due to the heart-healthy monounsaturated fats included in avocados, they are high in calories. A good source of essential vitamins and minerals like potassium, vitamin C, and B vitamins, they are also.

Additionally, they contain a lot of fiber, a vitamin that is important for maintaining regularity and digestive health.

The following nutrients are found in one cup (150 grams) of avocado:

• 240 calories
• 3 grams of protein
• One gram of sugar
• 23 grams of fat
• 13 grams of carbohydrates
• 10 grams of fiber

6. Dried coconut

Breakfast dishes, smoothie bowls, and even baked items frequently contain shredded coconut.

It is high in calories and fat but also contains minerals including selenium, copper, and manganese.

Medium-chain triglycerides (MCTs), a form of fat that is easily absorbed by your body, are particularly abundant in coconuts. MCTs have been linked to various health advantages, including better heart health and body composition.

The following is found in one cup (93 grams) of dry, unsweetened coconut:

• 560 calories
• 6 grams of protein
• 6.4 grams of sugar
• 5.6 grams of fat
• 20 grams of carbohydrates
• 14 grams of fiber

7. Prunes

Dried fruit formed from plums is known as prunes.

They are sometimes used as a home treatment for constipation because of their high fiber content and laxative properties. They do have rather significant levels of calories, carbohydrates, and sugar, just like other varieties of dried fruit.

The following is the composition of one cup (174 grams) of pitted prunes:

• 418 calories
• 4 grams of protein
• 66 grams of sugar
• Fat: 0.7 grams.
• 111 grams of carbohydrates
• 12.5 grams of fiber

If you are diabetic

To promote healthy blood sugar levels if you have diabetes, it's crucial to consume a lot of nutrient-dense foods high in fiber.

While certain types of fruit and other foods high in added sugar and poor in fiber should be avoided.

8. Candy Fruit

Fruit that has been heated and soaked in sugar syrup to produce candied fruit, which has a sweet flavor and a long shelf life, is one of the many varieties of fruits that may be created this way.

Each serving of candied fruit contains a lot of sugar and carbohydrates in addition to having a high-calorie count and little fiber. For diabetics, this might not be the best option.

3.5 ounces (100 grams) of candied fruit provides the following nutrients:

•  322 calories
• 3 grams of protein
• 51 grams of sugar
• Fat: zero grams
• Calories: 83 grams
• Fiber: 2 grams

9. Fruit juice

Fruit juice contains high amounts of carbohydrates and sugar, but none of the fiber that may be found in the raw fruit. Numerous varieties also have sugar added, which can counteract many of the potential health advantages that the fresh versions may have.

Increased consumption of sugar-sweetened fruit juice was connected to a higher risk of type 2 diabetes in a 2014 assessment of four researchers.

Additionally, a 2018 study of 8,492 women discovered a link between fruit juice consumption and higher hemoglobin A1C levels, a measurement used to assess long-term blood sugar control.

8 ounces (240mL) of orange juice provides the following nutrients:

• 140 calories
• 2 grams of protein
• 25 grams of sugar
• Fat: zero grams
• 26 grams of carbohydrates
• 0. g of fiber

10. Fruit in thick syrup-cans

Although adding canned fruit to your diet can be quick and handy, it might not be the greatest option for people with diabetes.

This is because it often has less fiber and more sugar and carbohydrates than other varieties of fruit.

Particularly, fruit canned in juice or heavy syrup often contains a lot more sugar than fruit canned in water. In order to control your blood sugar levels, it may be preferable to choose the water-canned variety.

Fruit cocktail canned in a heavy syrup, 1 cup (214 grams), contains the following ingredients:

• 150 Calories
• One gram of protein
• 36.5 grams of sugar
• Fat: 0.2 grams.
• 40 grams of carbohydrates
• 3. 5 grams of fiber

If acid reflux disease

People who have gastroesophageal reflux disease (GERD), sometimes referred to as acid reflux, may experience worsening symptoms if they consume certain fruits, such as mandarins.

These fruits are quite healthy and can be a part of a balanced diet, but if you find that they make your acid reflux symptoms worse, you may want to reduce your intake.

11. Oranges

Oranges and other citrus fruits are rich sources of fiber, vitamin C, and potassium.

Unfortunately, they're also very acidic, which could make heartburn symptoms worse for GERD sufferers.

12. Tomatoes

Tomatoes are technically considered to be a fruit, despite the fact that they are frequently utilized as a vegetable in numerous recipes.

These wholesome fruits are high in vitamin C, fiber, and lycopene, a carotenoid whose antioxidant properties have been extensively researched.

However, just like with citrus fruits, GERD sufferers may have symptoms due to the acidity of tomatoes and tomato-based products.

13. A grapefruit

Citrus fruits like grapefruit are renowned for having a flavor that is delicious, tangy, and just a little bit bitter.

It contains plenty of vitamins and minerals like potassium, thiamine, and vitamins A and C while having a low caloric count.

Sadly, GERD sufferers frequently experience symptom onset from grapefruit and grapefruit juice.

The conclusion

Despite the fact that fruit is very healthy and has a number of positive health effects, some varieties, particularly dried, juiced, and canned varieties, may be heavy in sugar and calories.

Additionally, some fruit varieties might raise blood sugar levels in diabetics or bring on GERD symptoms in people.

However, bear in mind that the majority of fresh, barely processed fruit varieties can be consumed in moderation as part of a nutrient-rich, well-balanced diet.