Fruit contains fructose, a sugar that stirs up a lot of controversy. However, it's totally different than high-fructose corn syrup, a highly processed form that also contains glucose. This addition makes it high in calories, posing a risk factor for weight gain and chronic diseases. In fruit, fructose is perfectly safe, so aim to eat 2 cups of fruit each day. The only thing to worry about is fiber, so be sure to increase intake slowly to avoid constipation.
Fructose is one confusing little nutrient. It’s the sugar found in fruit, something we’re always told to eat on the daily. Yet, at its core, fructose is still a sugar. Aren’t we supposed to avoid that stuff? Things get even more puzzling when high-fructose corn syrup (HFCS) enters the picture. The dangers of HFCS, ranging from weight gain to type 2 diabetes, are certainly no secret. Many scientists even blame HFCS for the growing obesity epidemic.
Moreover, the average American consumes 22 teaspoons of added sugar each day. That’s enough to provide 350 calories! Most of this comes from food that’s processed, boxed, or pre-prepared. Sugar-sweetened drinks, such as soda, and breakfast cereals are perfect examples. So where does fructose fit in? If high-fructose corn syrup is so bad, should we steer clear of natural sources?
Before diving into the science, let’s look at what fructose really is. Fructose is a simple sugar. In other words, it can’t be broken down any further. The American Society for Clinical Nutrition actually pegs it as a sign of rich nutrition in fruits.3
High-fructose corn syrup is a different story. It contains sucrose, a molecule made of two simple sugars: fructose and glucose. And unlike natural fructose, HFCS is extremely processed. Essentially, fructose in fruit is on its own. In HFCS, fructose is processed with glucose, giving it more flavor and calories. Now, it’s easy to see why fructose seems more harmful than it really is.
Recommended Daily Fruit Intake
Two cups of fruit every day is considered the normal range
According to the U.S. Department of Agriculture, adults should have up to 2 cups of fruit each day. A little more or less is still pretty good. At first, this recommendation might not seem like much. But when you consider that 76% of Americans don’t meet this suggestion, every little bit counts. In fact, from 2007 to 2010, half of the country ate less than 1 cup of fruit each day. By these standards, most people could use a little more fruit!5 6
What Counts As One Cup Of Fruit?
1 small or ½ large apple
1 cup applesauce
1 large banana
1 medium wedge cantaloupe
32 seedless grapes
1 medium grapefruit
1 large orange
1 large peach
2 canned peach halves
1 medium pear
1 cup pineapple chunks
3 medium or 2 large plums
8 large strawberries
1 1-inch thick watermelon wedge
½ cup dried fruit
1 cup 100% orange, apple, grape, or grapefruit juice