It’s one of the most common nutrition questions we hear: "If sugar is bad, why is fruit good for you?" It seems like a contradiction, right? Both are sweet, both contain sugar, so what's the deal?
The truth is, it’s not about the sugar molecule itself. It’s about the entire nutritional package it comes in. Let's unpack the delicious details.
The Structural and Nutritional Differences
Yes, fruit contains sugar. But the main factor that differentiates the sugar in fruit from the sugar in candy is fiber. Fiber, particularly soluble fiber, changes how your body processes the sugar.
- In fruit, the presence of fiber slows digestion and the absorption of sugar into the bloodstream. This prevents spikes and crashes in blood glucose and insulin levels, supporting sustained energy and metabolic health.
- In candy and processed foods, sugar is refined and isolated. This causes the sugar to rapidly digest and absorb, leading to a quick spike in blood sugar.
Beyond fiber, fruit includes other essential micronutrients (vitamins, minerals, and antioxidants) to support our overall health, which candy lacks.
A Direct Comparison
Let’s put this into perspective with a real-world example:
- A Medium Apple: Contains about 19 grams of sugar. But it also delivers about 4 grams of dietary fiber, a dose of Vitamin C, potassium, and various phytonutrients. It requires chewing, and its fiber slows down digestion. → Does an apple a day keep the doctor away? Click here to find out!
- A Standard Chocolate Candy Bar: Contains about 35 grams of sugar. It offers little to no fiber, vitamins, or minerals. The sugar is rapidly absorbed.
This isn't just about numbers; it's about how your body responds to them.
Dietitian-Approved Tips for Sugar Consumption
We asked Adam Williamson, MS, RD, LDN, a registered dietitian on the Loop Nutrition team, to translate this science into practical advice. Here's his top tips for anyone worried about eating too much sugar:
- Prioritize Whole Fruit: Eating whole, fresh fruit is encouraged. The natural combination of sugar, fiber, and nutrients makes it a healthy choice. Adam says, "If your goal is weight loss, eat as much fruit as you'd like. I've never met anyone who had trouble managing their weight due to over-consuming fruit!"
- Be Mindful of Processed Forms: Be mindful when it comes to fruit juice and dried fruit. Juicing removes nearly all the fiber you'd get from the flesh of the fruit, making the sugar more concentrated. Drying fruit also concentrates its sugars, making overconsumption easy.
- Read Labels for Added Sugars: When selecting packaged foods, check the "Added Sugars" line on the nutrition label. → Reveal the 7 tricks food labels use to hide sugar (and how to spot them!)
- Pair for Power: If you do have a food with added sugar, pair it with a source of protein or healthy fat. For example, have a few dark chocolate chips with a handful of almonds. The fat and protein will help blunt the blood sugar spike.
- Listen to Your Body: The goal isn't perfection, but you should be aware of how these foods make you feel to inform your choices. Notice how you feel after a bowl of berries versus a can of soda? That physical feedback is powerful information you can use to make dietary changes to support your lifestyle!
The Bottom Line
Your body processes sugar from whole fruit and sugar from candy very differently. The natural structure of fruit, with its fiber and nutrients, makes its sugar a non-issue for most people. It is the refined, added sugar in candy and processed foods that should be limited.
So, enjoy that apple without a second thought. And when you're craving something sweet, pause and listen to your body. Choose whole foods that provide lasting energy, and if you opt for a processed treat, balance it out. Pair it with a source of protein or healthy fat to help stabilize your energy and feel your best!