These “Healthy” Foods Actually Contain Even More Sugar Than A Glazed Donut

Many food items are marketed as healthy or low fat or whole grain when they actually contain more sugar than the average donut. It's important to be aware of the amount of sugar you're putting into your body because consuming too much sugar could lead to health complications such as obesity, diabetes, heart disease, and dental issues.

From nonfat yogurt to sauces to salad dressings, these products aren't spared from sweetness. You may be shocked to learn these "healthy" foods are full of added sugar and high fructose corn syrup.

Nutella

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Nutella is often marketed as a delicious and nutritious breakfast for picky kids. Nutella commercials claim that there is a full serving of milk and real roasted hazelnuts in every serving of this chocolate spread.

That may be true, but do you what else is in the spread? A whole lot of sugar. Although Nutella offers trace amounts of iron and calcium, two tablespoons of the stuff contain 21 grams of sugar, which is the same amount in a Dunkin Donuts Frosted Chocolate Creme or two Krispy Kreme glazed donuts.

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Dried Fruit

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Fruit is a actually a delicious and nutritious snack when eaten in moderation. Fruit contains fibre and vitamins, but most fruits do also contain a lot of natural sugars. While it's okay to have some sugar, dried fruit is highly concentrated, which means you may end up eating more sugar than you bargained for.

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You might eat just one apricot in a sitting, but ten dried apricots. Those ten dried apricots contain just as much sugar as ten whole apricots. Also, some companies add sugar to their dried fruit.

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Baked Beans

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Beans seem healthy, right? Well, they are if you buy them dry, soak them, boil them, and season them lightly. Canned baked beans are a different story. One half-cup of Campbell's baked beans will give you 13 grams of sugar, according to the USDA. Most baked bean cans often contain additives such as artificial color, flavors, and modified corn starch.

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Always read the nutrition label before you buy a product. Some canned baked beans are healthier and contain less sugar.

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Reduced-Fat Peanut Butter

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All-natural peanut butter is full of healthy fats, but processed peanut butter comes with a bunch of added sugar and sodium. Even peanut butter that claims to be lower in fat still contains more sugar than your average donut. Reduced-fat peanut butter has more sugar and corn syrup than the regular version: 12 grams per two tablespoons. Meanwhile, regular peanut butter has one gram of sugar per tablespoon.

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The next time you're craving peanut butter, reach for the all-natural kind.

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Orange Juice

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Just because a product is made from or contains fruit, that doesn't mean that it's necessarily healthy. Orange juice, for instance, has 21 grams of sugar per cup. When you drink juice, you get all of the sugar from the fruit with a fraction of the fiber. You're better off eating an orange than drinking a glass of orange juice.

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"Calorie for calorie, fruit juice is worse for you than fizzy drinks," obesity expert Dr. Robert Lustig told BBC Good Food. In 2013, research in The BMJ found that fruit juice increases your risk of diabetes while whole fruit lowers the risk.

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Barbecue Sauce

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When you're considering how much sugar you consume on a daily basis, you might forget to include that time you ate some barbecued ribs or a pulled pork sandwich.Barbecue sauce is delicious, but it also contains a whole bunch of sugar. On average, two tablespoons of barbecue sauce are between 12 and 17 grams of sugar. If you get a pre-made packet, such as the ones at McDonald's, you'll consume 10 grams of sugar.

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"Condiments aren't something that people use sparingly, and many people don't think about serving sizes," says Registered Dietitian Brigitte Zeitlin.

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Whole-Grain Breakfast Cereals

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Cereal brands try to appeal to health-conscious consumers by labeling their products as "whole grain." The phrase "whole grain" doesn't actually mean much. Whole grain cereals could be made of any sort of grain, and they often contain tons of added sugar.

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For example, Kellog's Special K cereal contains 13 grams of sugar. The World Health Organization and Dietary Guidelines for Americans agree that only 10% of products should be added sugars. Many kinds of cereal go far beyond the recommended daily limit for children.

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Granola Bars

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According to a New York Times survey, around 70% of Americans deem granola bars as "healthy." But you need to check the nutrition facts to make sure that the bar isn't loaded up on sugar. For instance, Kellogg's Special K bar has around 15 grams of sugar, which is more than a Dunkin' donut. The Kind Bar with Almonds, Apricots, and Yogurt has 16 grams of sugar!

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"I've seen bars with as much as 25 grams of added sugar, which is ludicrous," says Registered Dietitian Andy Bellatti. Fortunately, there are some healthy bars out there. Bellatti recommends avoiding added sugars such as high fructose corn syrup.

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Sweetened Almond Milk

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Almond milk has been praised as a healthy alternative to dairy. Unfortunately, many plant-based milks make up for flavor in the form of sugar. According to the FDA, Blue Diamond's sweetened vanilla almond milk has 13 grams of sugar, easily more than a Krispy Kreme donut. Chocolate almond milk has 21 grams, which is more than two chocolate donuts.

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If you buy almond milk, alternative milk researcher Outi Mäkinen recommends the unsweetened variety. Even unsweetened vanilla almond milk has less than two grams of sugar per cup. Time reported that 4/5 nutrition experts recommend almond milk for its high vitamin E.

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Lattes (Even Low-Fat Ones)

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Many lattes pack quite a lot of sugar, even before the flavor shots are added. If you buy a grande latte at Starbucks, you will consume 17 grams of sugar. Nonfat options are arguably worse since they replace the fat in milk with added sweeteners. A tall nonfat milk mocha at Starbucks contains 33 grams of sugar, equal to three chocolate donuts.

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Many of these drinks have liquid fructose. In 2016, a study in the Journal of the American College of Cardiology found that liquid sugar is especially unhealthy. It heightens your risk of type 2 diabetes, heart disease, and obesity.

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Vitamin Water

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Vitamin Water has grown popular for being enriched with vitamins. However, each bottle is packed with fructose. If you drank a 20-ounce Vitamin Water's "Essential," you'd consume 32 grams of sugar. That's three glazed donuts in liquid form. If you include crystalline fructose, Vitamin Water has the same sugar as a Coca-Cola.

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Most of Vitamin Water's sugar is fructose, which is the most dangerous. In 2009, scientists reported that fructose is worse for your health than glucose. This research was backed up by the Current Opinion in Lipidology, which linked fructose and metabolic syndrome, type 2 diabetes, and heart disease.

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Trail Mix

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If you mix the right ingredients, trail mix can be a healthy, filling snack. But the amount of chocolate and dried fruit in most trail mixes turn them into a dessert. An average pack of trail mix has 10 grams of sugar, while some (like Planter's fruit and nut mix) raises that amount to 13 grams.

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Amy Keating of Consumer Reports recommends eating trail mix that is primarily fruit and nuts. Avoid yogurt-covered raisins, since the yogurt usually has hydrogenated oils. And remember that one serving size is 1/4 cup, which should fit into your cupped palm.

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Applesauce

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Just because it's made of apples doesn't mean that it's healthy. An average cup of sweetened applesauce contains 36 grams of sugar, more than three chocolate donuts. And what about unsweetened? It has 23 grams per cup, according to the USDA. At least 88% of applesauce's calories stem from sugars.

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According to a 2015 study in Food & Nutrition Research, those who eat applesauce consume more sugar overall than people who consume whole apples or apple juice. Plus, those who ate apples or natural apple juice ate less total sugar and had healthier diets overall.

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Granola

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According to the Environmental Working Group, granola is the sugariest of all cereals. One half-cup of some low-fat granolas, such as Kellogg's, has over 14 grams of sugar. Registered Dietitian Cynthia Sass told Time that, since there is no standard recipe for granola, every brand is different.

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Sports Nutritionist Nancy Clark says that although granola includes dried fruit and nuts, it's often not enough to have a nutritional impact. Sass added that "the higher up on the ingredient list a sweetener is, the more it makes up each bite." Watch out for names such as dextrose, corn syrup, and sucrose.

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Bottled Smoothies

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Every smoothie provides natural sugar from fruit that is not as dangerous as added sugar. However, most pre-made bottled smoothies have added sugar as well. Registered Dietitian Marlene Koch says that most bottled smoothies contain between 18 and 28 grams of added sugar. That's almost two glazed Krispy Kreme donuts.

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When it comes to sugar consumption, juice is worse than solid foods. In 2013, a study in the British Medical Journal noted that sugary juices greatly increase your risk of type 2 diabetes. They can also erode your teeth, according to the British Dental Journal. If you want a smoothie, make one at home.

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Canned Fruit

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As with all preserved food, canned fruit secretly contains added sugar. For example, a half-cup of canned peaches provides 23 grams of sugar, more than two glazed donuts. This amount varies by product, as canned pears have far less--12 grams per half-cup, according to Dietitian and Nutritionist Toby Amidor of Food Network.

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In 2015, researchers discovered that those who eat canned fruit consume more calories and sugar. However, they also eat healthier than those who don't. Overall, it's better to eat canned fruit than no fruit, and it's healthier to eat whole fruit than canned fruit.

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Some Pasta Sauces

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Jarred or canned pasta sauces sometimes contain a bunch of added sugars. There are a lot of healthy pre-made pasta sauces on the market, although making your own pasta sauce at home isn't that difficult. Also, you can make it in bulk once during the year when tomatoes are in season, and then store it in jars so you have it readily available all year long.

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Registered Dietitian Dr. Dana Hunnes recommends choosing a pasta sauce that has ingredients you recognize. Olive oil, tomatoes, and herbs often replace corn syrup in healthy sauces.

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Figs Are One Of The Sweetest

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It's no secret that fruit contains sugar. Usually, these sugars aren't counted in dietary or health guidelines. When the American Heart Association measures sugar, for instance, they only measure added sugar--sweeteners that are not naturally occurring.

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But that hasn't stopped concerns about how much glucose is in fruit. People on more strict diets need to know if snacking on a pear will throw off their day. Are fruits really healthy with all that sweetness? And which fruits have more sucrose than others? Read on to learn the under-discussed truth about sugar in fruits.

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Cherries Are So Sweet, You'll Fall Asleep

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An average cup of cherries provides 13 grams of sugar. Sweet cherries (different from red cherries) contain 20 grams of sugar per cup. As with most fruit, dried cherries have more added sugars than fresh cherries, with almost 30 grams per one-third cup.

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If you're looking for a fruity dessert, cherries are your best bet. According to research in the American Journal of Therapeutics, cherries help people sleep because they naturally produce melatonin. Tart cherries also reduce cholesterol and blood pressure, according to a 2018 study in Food & Function.

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Nonfat Yogurt

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Yogurt can be a healthy snack if it's plain yogurt that doesn't contain any added sugar. Yogurt that claims to be low fat or non-fat may have. alow fat content, but that doesn't mean that it has a low sugar content. Some yogurt brands provide nearly 30 grams of sugar. Not only is that the same as five jelly donuts, but it's also 60% of your daily sugar limit, according to the USDA.

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Full-fat yogurts, such as Greek yogurt, have fewer sugars because milk is naturally sweet.

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Instant Oats

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Oats are a great breakfast staple, and if you make your own oatmeal from whole rolled oats, you're in the clear, but if you rely on pre-paged, pre-flavored oatmeals, you're eating more sugar than your body can handle.

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Quaker Oats has 12 grams of sugar per packet, the same as a Dunkin' donut. If you love flavored oatmeal but you want to consume less sugar, consider making your own oatmeal from steel-cut oats and adding some cut up strawberries, honey, and bananas to your bowl.

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Fat Free Salad Dressing

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As with many low-fat products, fat-free salad dressings replace fat with sugar. For instance, Kraft's fat-free Italian dressing has 20 grams of sugar per cup, about five creme donuts. If you limit that to one tablespoon, you'd still receive two grams of sugar.

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Plus, fat-free foods rob your body of nutrients. During a 2012 study, Purdue University researchers discovered that fat helps your body absorb vitamins A, D, E, and K. If you have a low-fat dressing, your body won't absorb as many nutrients from the salad.

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Grapes Are Sugary, But They're Also Healthy

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If you eat one cup of grapes, you'll consume 15 grams of sugar. However, the sugar content varies by grape. Cotton candy grapes provide 23 grams per cup, while raisins raise the natural sugars to 25 grams. That's why they're so yummy!

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This isn't a reason to avoid grapes, however. They're packed with vitamins C, K, and B6. Grapes have around 1,600 plant compounds, including antioxidants, most of which are in red grapes. These may reduce the risk of diabetes, heart disease, and cancer, according to the European Journal of Medicinal Chemistry.

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Mangoes Have Some Of The Most Sugar

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As with most tropical fruits, mangoes are filled with natural sugars. If you were to eat the whole mango, you'd consume 46 grams of sugar--more than most doughnuts! However, most people don't eat that much. One cup of mango takes up half the fruit, which equals 23 grams of fructose.

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Despite its high sugar levels, mangoes help blood glucose levels. During a 2014 study, participants with obesity who ate freeze-dried mango experienced better blood sugar levels. Although mango didn't produce weight loss in the study, it still reduced the participants' risk of diabetes.

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Eat Sweet Kiwis For Your Respiratory System

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Kiwis have fewer sugars than other tropical fruits because they're so small. If you eat one kiwi, you'll only consume around six grams of sugar. Increase that amount to one cup, and you'll receive 16 grams. Since many people eat fewer kiwis per serving, they usually don't have this much sucrose.

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Along with having the usual fruit benefits--high fiber, vitamins, and antioxidants--kiwis also improve respiratory health. During a 2012 study, participants who ate four fresh kiwis daily had a lower risk of developing respiratory infections. This likely has to do with kiwi's polyphenols and vitamin content.

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Pears Aren't That Bad

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Compared to other fruits, pears are relatively high in sugar. A medium pear consists of 17 grams of sugar. This amount may vary based on the type of pear that you eat. While that may sound like a diabetes threat, research suggests the opposite.

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In 2017, a study in Food & Function reported the eating apples and pears might reduce the risk of type 2 diabetes by 18%. However, eating pears as juice does not have this effect. Eating a single serving of pears likely won't result in negative consequences.

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Bananas Won't Hurt You

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Have you ever wondered why banana bread tastes so sweet? It's not just the added sugar. A medium banana has around 14 grams of sugar. That's almost double what you receive from one cup of strawberries. But like the other fruits on this list, there's no reason to dump bananas.

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"Nobody gets fat or develops diabetes from eating too many bananas," says Registered Dietitian Jessica Bihuniak. She adds that bananas are packed with fiber, electrolytes, potassium, and B vitamins. In 2014, researchers found that over-ripe bananas have a greater impact on blood sugar than under-ripe bananas.

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Grapefruit May Help You Lose Weight

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How much sugar do you think grapefruit has? Surprisingly, this sour fruit offers eight grams of sucrose, which is doubled when you eat a whole cup. Despite its high sugar content for a citrus fruit, research shows that grapefruit may help people lose weight.

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During a 2011 study in Nutrition & Metabolism, participants who supplemented grapefruit lost 1.7 inches of belly fat and 7% of fat overall. In another study, researchers at Vanderbilt University found that adding grapefruit to a diet aids weight loss. Even grapefruit juice helped.

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Honeydew Is Mostly Sugar, But It's Good For You

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Honeydew melon is sweeter than other melons due to its sugar content. An average honeydew wedge has 10 grams of sugar, while a cup is closer to 14 grams. Since honeydew is mainly water, sugar accounts for 90% of honeydew's calories. But these calories also offer fiber, which prevents us from feeling a sugar rush.

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Honeydew is also full of nutrients that are vital for bone health. Its folate and B vitamins that maintain bone density over time, according to a 2015 study in Nutrients. This melon also supplies vitamin K, another mineral that contributes to healthy bones.

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Are Oranges Sugary? It Depends

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Sugar in oranges depends on their size. Large oranges, for instance, have up to 17 grams of sugar, while small ones have nine grams. On average, a medium-sized orange contains 12 grams of sugar. Tangerines have slightly more at 12.7 grams per fruit (again, depending on their size).

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The main carbs in oranges are simple sugars--fructose, glucose, and sucrose--and fiber. They also provide vitamin C, potassium, and B vitamins. In 2011, researchers noted that oranges have a blood-thinning effect that may lower blood pressure. Even orange juice has this benefit.

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Lychees Taste Sweet For A Reason

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Lychee is a tropical fruit that is often added to Thai foods and drinks. When you peel off the red skin, the white insides provide a burst of sweetness. One cup of lychees supplies 30 grams of sugar. If you use lychee syrup for drink recipes, you'll eat even more sugar.

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At the same time, a cup of lychees supplies well over your daily recommended vitamin C. They also have a healthy amount of copper and potassium. In 2006, an animal study in Cancer Letters found that lychees may prevent cancer cells from forming.

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Pineapples Are Basically Dessert

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As a general rule, tropical fruits have more sugar than temperate fruits. Pineapple is a good example. One cup of pineapple has about 16 grams of sugar. If you were to eat the entire fruit, you'd consume 89 grams of sugar! That's about seven chocolate donuts.

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But pineapple isn't like added sugar--it comes with a host of nutrients. One cup of pineapple provides 131% of your daily vitamin C and 76% of your recommended manganese. They also have a compound called bromelain that has combated cancer cells in test tube studies.

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How Much Watermelon Should You Eat?

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As its name suggests, watermelon is 92% water. But this tropical fruit also has a high amount of sugar. A medium-sized wedge of watermelon comes out to 17 grams of glucose; dicing the fruit into a cup lowers that amount to 10 grams. Fortunately, this isn't as much sugar as some other fruits.

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According to Today, eating too much watermelon can result in a blood sugar spike. But at the same time, watermelon lends 20% of your daily vitamin C, 17% of your vitamin A, and some fiber. Plus, it hydrates you. WebMD recommends limiting your portions to a slice or two.

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Apples Likely Won't Increase Blood Sugar

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Although apples taste sweet, they have less sugar than other fruits. A cup of chopped apples has around 10 grams of sugar, while a whole, medium apple raises the amount to 19 grams. But most people don't eat the entire apple when they avoid the core.

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Although some people worry that apples increase blood sugar, research suggests the opposite. According to the International Journal of Molecular Sciences, apples contain fiber and polyphenols that make them slow to digest. This makes blood sugar spikes unlikely, even in people with diabetes.

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Peaches Are Worth It

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Despite tasting sweet, peaches have less sucrose than other fruits. A single peach has 13 grams of sugar, and a cup of sliced peaches has around the same amount. A peach also supplies healthy antioxidants such as vitamin C, potassium, and iron.

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Test tube studies suggest that peaches may lower blood cholesterol despite their sugar content. According to Food Chemistry, peaches contain bile acids that bind cholesterol. Eventually, your body excretes it, and you won't receive a high cholesterol spike.

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Apricots Have Low Glucose

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Unlike their fruity cousins, apricots have very few sugars. A single apricot contains just over three grams of sugar, according to the USDA. If you increase that amount to one cup, you'll eat 15 grams of sugar. They also supply vitamin A, copper, manganese, potassium, and vitamin C.

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Apricots have a low glycemic index, which makes them safe for blood sugar levels. Dried apricots have an even lower glycemic index due to their high fiber. Plus, their high antioxidant level guards the body against diseases such as diabetes and stroke, according to the Journal of Functional Foods.

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Blueberries Are A Very Sugary Berry

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In general, berries have less sucrose than other fruits. But blueberries are at the higher end of the berry list. One cup of blueberries comes out to 15 grams of simple sugars. That same amount provides almost 30% of your daily vitamin K recommendation.

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Remember that when you eat blueberries, you aren't just consuming sugar. You're also eating antioxidants that improve brain health. Research in the American Journal of Epidemiology reported that flavonoids in blueberries may decrease cognitive decline. Because blueberries provide antioxidants that remove stress from the brain, they may help people stay sharp.

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Strawberries Have Less Sucrose Than Other Berries

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With less than one gram of sugar per strawberry, they may seem like a low-sugar fruit. But let's be real; few people eat only one strawberry. It's more accurate to measure strawberries by cups, which raises the amount to seven grams. That's still lower than many other fruits.

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With their high amounts of potassium and vitamin C, strawberries are a natural anti-inflammatory. Not only are they slow to digest, but they slow down the digestion of other foods as well. A study from The British Journal of Nutrition indicates that strawberries can regulate blood sugar and insulin that way.

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Plums Improve Your Blood Sugar

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Plums aren't spared from the high sugar fruit group. A single plum offers around eight grams of sugar, and a cup doubles that amount. Despite having many carbs as well, plums don't cause blood sugar spikes, according to the World Journal of Diabetes. In fact, they produce a hormone that helps to regulate blood glucose levels.

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There is also some evidence that plums combat metabolic syndrome. In 2012, scientists for the Texas AgriLife Research suggested that plums may ward off obesity. Not only do plums lower blood glucose, but they also reduce inflammation that's related to metabolic syndrome.

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Lemons Are The Least Sweet Of All

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When most people think "sweet fruit," they probably don't consider lemons. These sour fruits have less sugar than most others. A typical lemon has less than two grams of sucrose, which adds up to only five grams per cup. It's no wonder that lemonade requires sugar!

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The American Diabetes Association lists lemon as a superfood for its high amounts of vitamin A, calcium, magnesium, potassium, and vitamin C. There's a myth that lemons contain more sugar than strawberries, which isn't true. Lemons have less sugar and more fiber than strawberries.