Fruits versus sugary drinks.
The carbohydrate and calorie-conscious often fear fruit because of its sugar content, yet can be complacent about processed foods, so it’s no wonder if you look at the dietary pattern of western cultures you will find there is an over-reliance on cheap, processed, sugar-filled foods, and an under-consumption of vegetables and fruit.
But if we don’t consume enough fruit, how can we be getting too much sugar from it? Well, we’re not.
Fruits are more than just sugar – they are brimming with nutrients that can also promote gut and heart health, while being a sweet tasty treat that can also help with weight management. So, to help put the sugar in fruit in context, let’s look at how the sugar content compares for fruit vs. sugary drinks. And bear in mind the serving sizes for the beverages in this chart are tiny! Most commercial bottles hold at least 500 ml of fluid, so the sugar content needs to be multiplied accordingly. Many people get 30 teaspoons of sugar each day from three cans of sweet drinks. Now that is something to worry about – so stop fearing fruit.
Fruit Calories Sugar (grams)
Apple, medium 96 calories (402 kJ) 4 teaspoons (16 g)
Banana, medium 89 calories (371 kJ) 3 teaspoons (13 g)
Strawberries (1/2 cup) 29 calories (119 kJ) 1 teaspoon (4 g)
Peach, medium 58 calories (248 kJ) 3 teaspoons (12 g)
Watermelon (1/2 cup) 24 calories (102 kJ) 1 teaspoon (5 g)
Apple juice (250 ml) 121 calories (501 kJ) 6 teaspoons (24 g)
Cola (355 ml) 152 calories (633 kJ) 10 teaspoons (40 g)
Orange drink (250 ml) 145 calories (600 kJ) 6 teaspoons (25 g)
Sweet iced tea (355 ml) 133 calories (562 kJ) 8.5 teaspoons (34 g)
Make eating real food Just Routine