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The sweet truth: Why you shouldn’t worry about the sugar in fruit

By Chris Eldridge   |   Dietitian and Diabetes Educator

8 minute read


Published 1 July 2025


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On this page

  • How much fruit should you eat?
  • Should I worry about the sugar in fruit?
  • Natural vs. added sugars
  • What about fructose?
  • Fruit and health conditions
  • Are some fruits better than others?
  • Tips for enjoying fruit

Key takeaways

  • Australians are encouraged to eat at least 2 serves of fruit every day, but eating more may be beneficial.
  • The natural sugars in fruit are not the same as added sugars found in processed foods.
  • Whole fruit provides fibre, antioxidants, and hydration, making it a healthy choice, even for those with diabetes or heart disease.

Fruit is one of the most nutritious foods you can eat, it’s high in fibre, vitamins, minerals, antioxidants and water. Yet some people worry about the sugar it contains, especially when managing weight, diabetes, or heart health.

But the natural sugars in fruit don’t behave the same way as added sugars found in processed foods. In fact, for most people, eating more fruit, not less, would be beneficial.

Here’s what you need to know about fruit, sugar, and your health.

How much fruit should you eat?

The Australian Dietary Guidelines recommend at least 2 serves of fruit a day for adults. A serve is approximately one medium apple, banana or orange, or 2 smaller fruits like plums or apricots. Most Australians don’t eat enough fruit, which is a simple and important step for better health.1

There’s no strict upper limit for healthy people.

Eating more than 2 serves of fruit a day can be part of a healthy, balanced diet, especially when it replaces highly processed snacks or desserts.
The fibre and water content in fruit makes it naturally filling, which may help reduce overeating.2

Should I worry about the sugar in fruit?

In short, no. The sugar in fruit is intrinsic, meaning it's naturally part of the whole food, and comes packaged with fibre, water, vitamins and polyphenols that slow digestion and support health.3

What matters more than the total sugar content is the form in which you consume fruit:

  • Whole fruit is healthy and recommended, even if you have diabetes or cardiovascular disease.
  • Fruit juice removes the fibre, concentrating the sugar and raising blood glucose more quickly.4
  • Dried fruit is more calorie-dense and easier to overeat, so stick to small portions.

Natural vs. added sugars

It’s important to distinguish natural sugars in fruit from added sugars found in soft drinks, confectionery, baked goods and many packaged foods. Added sugars are often “empty calories,” meaning they provide energy but no nutritional value. They’re linked to increased risks of weight gain, type 2 diabetes, and heart disease.3

By contrast, whole fruits contain fibre that slows sugar absorption and reduces blood sugar spikes. They also deliver antioxidants and anti-inflammatory compounds that may protect against disease.

What about fructose?

Fructose is one of the natural sugars found in fruit. In the context of whole fruit, fructose is not harmful and is absorbed gradually thanks to the fibre and water content.3

The malabsorption of fructose can be an issue for people with irritable bowel syndrome (IBS) or those sensitive to FODMAPs (a group of fermentable sugars). This is a specific condition, not a general problem with eating fruit.5

If you experience bloating or digestive discomfort after eating certain fruits (like apples, pears or mangoes), speak to a dietitian. They may recommend a supervised low FODMAP diet followed by gradual reintroduction of foods to identify triggers.

Fruit and health conditions

Diabetes and fruit

People with diabetes can, and should, eat fruit. Choosing low glycaemic index (GI) fruits, such as apples, berries and pears, can help keep blood glucose levels stable. Pairing fruit with protein or healthy fats (e.g. yoghurt or nuts) can further slow sugar absorption.4

Avoiding juice and limiting dried fruit is key. Juice lacks fibre and can cause faster blood sugar spikes4, while dried fruit has the water removed which concentrates the sugar. Dried apricots, for example, have about 6 times as much sugar as fresh apricots.3

Cardiovascular disease (CVD) and fruit

Fruit is associated with lower blood pressure, reduced inflammation and better cholesterol levels.While some have speculated that high fruit intake could raise triglycerides, a recent meta-analysis found the opposite, higher fruit consumption was associated with lower triglyceride levels.6

As always, the context matters: fruit is best consumed whole, as part of a varied diet that includes vegetables, whole grains, lean protein and healthy fats.

Are some fruits better than others?

All fruits are good for you, but if you’re watching your blood sugar or calorie intake, some fruits may be especially helpful:

  • Berries are high in fibre, antioxidants, and low in sugar
  • Apples and pears have moderate sugar levels and are high in fibre (keep the skin on)
  • Kiwifruit is rich in vitamin C and low in sugar
  • Avocados are technically a fruit, high in healthy fats and almost no sugar
  • Grapefruit is low to moderate sugar and linked to improved insulin sensitivity
  • Peaches and nectarines have less sugar than tropical fruits like mangoes or bananas

Tips for enjoying fruit

  • Eat whole fruits rather than fruit juice or dried fruit
  • Combine fruit with protein or fat to slow digestion (e.g. banana with peanut butter)
  • Keep variety in your diet, include a range of fruits and vegetables across the week
  • If you have symptoms after eating fruit, talk to a dietitian about possible FODMAP sensitivity

Resources

  • Eat for Health is the home of the Australian Dietary Guidelines and offers advice about the amount and kinds of foods that we need to eat for health and wellbeing.
  • Diabetes Australia has more information on diabetes and fruit along with advice and support for people living with diabetes.
  • The Heart Foundation has a range of healthy eating advice and support for anyone living with cardiovascular disease.
  • Monash University IBS central offers detailed information on IBS, the causes, the symptoms and the best treatments.

At Bupa, trust is everything

Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.

This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.   

1Eat for Health. (2025). Fruit. Australian Government.

2Better Health Channel. (2022). Fruit and vegetables. Victoria State Government, Department of Health.

3Dickinson, K., & Bernstein, J. (2018). If sugar is so bad for us, why is the sugar in fruit OK? Diabetes Australia.

4Tong, M. (2021). Diabetes and fruit – yes or no? Diabetes Australia.

5Barrett, J., & Tuck, C. (2016). The facts about glucose and fructose. Monash University FODMAP Blog.

6Wang, L., Shen, C., Hu, Y., Zhang, X., & He, Y. (2021). Relationship between intake of fruit separately from vegetables and triglycerides: A meta-analysis. PubMed.

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