We all know that fruit is important for a healthy body, as fruits contain a lot of antioxidants, vitamins, minerals, and dietary fiber. Sadly, fruit is also loaded with sugar, the #1 enemy of both weight loss and overall health. Overdoing it on sugar is far worse than overloading on fat, as your body can more easily turn sugar into stored fat. If you want to eat right, here are the worst fruits for a healthy diet. They’re not BAD per se, but they have the highest sugar concentration. If you’re smart, you’ll reduce the amount of these fruits:
Sadly, oranges are one of the highest-sugar fruits on the planet. Make no mistake: they’re loaded with Vitamin C, Vitamin A, and a host of other important nutrients. Sadly, most of the best oranges (like Florida oranges or navel oranges) tend to have a lot of sugar—up to 8 grams of sugar in one small orange. Orange juice is even worse; you get all the sugar with none of the fiber. If you’re looking for a healthy citrus fruit, you’re better off adding grapefruit to your breakfast.
It may sound odd to hear that apples are one of the worst fruits for a healthy diet. After all, there’s that old saying, “An apple a day keeps the doctor away.” The adage is true: apples are amazing for your health, thanks to their high fiber (pectin) content. On the downside, apples are fairly high in sugar—as much as 9 grams of sugar per small apple. Green apples tend to contain less sugar, but the sweeter red varieties can go straight to your waistline. The fiber will slow down the sugar absorption rate, meaning no spike in blood sugar. However, it’s better to replace apples with another healthy fruit, like cantaloupe or watermelon.
This is a tough one to add to the list! Dark red grapes contain a lot of resveratrol, a heart-smart antioxidant that can improve cardiovascular health and reduce inflammation. At the same time, there are few fruits as high in sugar as grapes. You get a staggering 13.8 grams of sugar in a small 3-ounce serving of grapes. While grapes can help to burn fat (by turning white inert fat into active beige fat), it’s better to limit your grape intake. Stick with a serving or two per week, and search for other lower-sugar fruits to help you get more antioxidants and vitamins.
There’s no denying it: pineapples are delicious! They’re sour and sweet and wonderful all at once, and they’re an amazing source of an enzyme called bromelain. Bromelain can help to reduce inflammation, making pineapple a heart-smart and anti-cancer fruit. Sadly, a single 3-ounce serving of pineapple contains over 8 grams of sugar—way too much for such a small amount. You can eat pineapple once or twice a week to get more bromelain, but you’re better off limiting the amount of this fruit for your body’s sake.
If you’re looking for a post-recovery fruit, there’s nothing better than a banana. Bananas contain potassium to balance your electrolytes, fiber to keep you full, and sugar to give you a boost of energy. That same sugar, however, makes them a fruit you’ll want to eat less and less. A small banana delivers over 10 grams of sugar. You can slow down the sugar absorption rate by eating a fatty food (like peanut butter or coconut oil), but eating bananas alone isn’t the best way to be healthy.