Should you be worried about the sugar in fruit?

Sugar is always a hotly contested topic, but does it matter if it’s in fruit?

Before I get into my answer, here are a couple reminders about sugar:

• Sugar = carbohydrates = energy = life

  • We actually need sugar to live! Sugar is known to our body as carbohydrates that get broken down and, eventually, converted into energy in our cells. Roughly 45-60% (depending on individual needs) of a human’s diet needs to come from carbohydrates to sustain not only our activities throughout the day but also the energy needed to “keep the lights on” (ex: brain functioning, organ & cellular processes, etc…).

• We are hardwired to desire sugar

  • As mentioned in the last point, sugar is necessary to sustain life. Therefore, our bodies over time have developed a complex system to help us acquire it - I’m talking about cravings. There’s a reason when you’re very hungry you’re often not thinking longingly about that bag of broccoli in your freezer. Broccoli, while wonderful in its own ways, is not a good source of carbohydrates/sugar. Especially when we are in the throes of intense hunger, our brains are hardwired to crave the very nutrients it needs the most in that moment: carbohydrates & fats (fats are also an energy source, just not the main go-to).

Okay, so we need sugar to live and craving sugar is a natural part of being human. So should we be concerned about sugar at all then? The answer to that is incredibly nuanced and deserving of a whole post on its own. But, to simplify it: carbohydrates/sugar are only a part of what our bodies need. Intuitively, we are born to want all of the foods needed to keep us going - carbs, fats, protein- but so much of living in 2026 (i.e. chronic stress, decreased sleep quality, diet culture pressures, etc…) disrupts that intuition. Meaning we often have to be more intentional about bringing in that balance when we have the capacity to and address those underlying issues if we can.

Coming back to the fruit-of-it-all - Should we adjust our fruit intake as apart of achieving this balance?

If we’re picking on fruit, we’re missing out on a lot!

Why? Because to take fruit away is to miss out on all of its nutrient-packed, fiber-filled goodness! it is very difficult to eat a lot of fresh fruit without experiencing…consequences. And by “consequences,” I mean, of the fiber variety (ex: fullness or digestive…urgency). Fruit has a TON of fiber packaged with it which makes it both more satiating than, say, a eating tablespoon of table sugar.

So the next time you see an influencer warn you about sugar in fruit, remember the nuance discussed here! And, as always, if you’re still concerned, reach out to a trusted registered dietitian who can help you navigate your relationship with food to find what feels good!