It's no secret that fruit is good for you—and much better than a handful of candy or a piece of cake. But some fruit does have higher levels of sugar, which doesn't necessarily mean you have to steer clear of it; it's just something to be aware of when consuming them.
First things first, the sugar in fruit is natural sugar, not added sugar, which is what you should really be worried about (and it's found in candy, soft drinks, juices, baked goods, ice cream, etc.). Nancy Farrell Allen, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, says, "The guidelines recommend no more than six teaspoons of added sugar per day for a female and no more than nine teaspoons of added sugar per day for a male. If we consider that there are approximately four grams per teaspoon, then that would mean roughly no more than 24 grams of added sugar per day for a female and no more than 36 grams of added sugar per day for a male."
Secondly, while fruit does have sugars, it still has a heck of a lot of nutrients that you need in your diet—and according to the Cleveland Clinic, the amount of fiber in fruit balances the amount of sugar, preventing spikes in blood sugar. "I do not recommend avoiding fruits; instead enjoy every juicy bite!" says Farrell Allen. "Fruits are packed with water and no fat (except for avocados or olives, but their fat is mainly unsaturated). Fruits are rich sources of nutrients such as vitamin C, folate, vitamin A, vitamin E, and dietary fiber. All of these nutrients support health by lowering the risk of illnesses such as heart disease, cancer, and obesity."