Paleo Diet – Sugar Content In Fruit

Some people who practice the Paleo Diet eat less fresh fruit because of the sugar content in it. But there are many fruits that can be beneficial for those leading a Paleo lifestyle. These fruits are not only refreshing but is also very healthy for you and your family. Yet still, people question is fruit Paleo or not?

Because of the sugar content in fruit, many people are into the Paleo diet and other diet plans eat just small amounts of fruit. However, while there are high sugar fruits, there are also some fruits that can help a person have a healthy body and still be under the Paleo diet principles. Having fruits in one’s diet also creates variation, and the diet will not be boring in the long run.

If you are someone who enjoys fresh fruits, you definitely will notice how fresh fruits are naturally sweet. There are many fruits high in sugar even when it is fresh and processing fruits will definitely result in higher sugar content.

Is There Any Confusion With Fruit Being Paleo?

Quite simply, no. There isn’t any conflict with regards to is fruit Paleo. Pretty much everyone is in agreement that all fruits are Paleo. But some Paleo diet proponents believe that when it comes to fruit consumption, it is best to limit it enough to maintain optimal health.

As you already know when it comes to eating such foods they contain both sugar and carbohydrates. As a result, there are some discussions occurring relating to how much fruit is beneficial to one’s health. Also at what point do the high levels of sugar in them cause issues for us.

The primary source of sugar that you will find in fruit is fructose. The problem we have is our bodies aren’t able to use up the fructose as well as they can with glucose. If we consume too much fructose, our bodies end up storing it as fat much easier than it can glucose.

But all forms of fruit are considered Paleo as they also contain fiber and great as part of a low-carb diet. It is the fiber within these foods that helps to slow down the body’s absorption of the fructose into the bloodstream. As a result of this, our bodies find it much easier to metabolize it. Whilst the amount of fruit you consume is important and is something you must keep in mind when following any healthy diet, generally speaking these foods are good for us and are definitely Paleo.

Fresh fruits have vitamins, fiber, and other nutrients that can help the body in repairing cells, strengthening the immune system, and making the body healthy. It is the fructose in sugar fruits have that makes people think twice before eating.

So knowing what the sugar content in fruit is vital and through this article, we aim to help you avoid one that has high levels.  These are fruits that could be as detrimental to your health as high-fructose corn syrup or sugary drinks could be.

Sugar Content Of Fruit

Not only are fresh fruits nutritious healthy foods, but they are also an excellent source of vitamins, minerals, fiber, and phytochemicals. Plus, they also help us maintain a net alkaline yielding diet.

Some of the first fruits to be cultivated were figs, dates, olives, and grapes. In fact, the pits (seeds) of these first appeared around 6,000 years ago. But the Paleo fruits we eat these days bear very little resemblance to those that were part of the hunter-gatherer diet of our ancestors. Just take a look at a Golden Delicious apple and compare it to a crab apple.

Even today Dr. Cordain’s recommendation with regards to consuming fresh fruit as your appetite dictates as part of your Paleo diet plan is something many still agree with. But if you are overweight or are insulin resistant of course, as Dr. Cordain recommends, you must limit your intact of high fruit sugars. So you should avoid eating apples, sweet cherries, mangoes, bananas, grapes, pears, kiwi fruit, and pineapples. You should do this until your weight begins to normalize and you find your health improving.

Instead of fruit include more vegetables in your diet in place of fruit high in sugar. However, it is crucial that you avoid or limit your intake of starchy vegetables also, as these can also affect your weight loss goals.

If you have been diagnosed as being insulin resistant, then the consumption of fructose can prove very problematic. When say refined sugar (sucrose) part of any modern diet enters the gut, it is broken down into two components, namely glucose and fructose before then entering the bloodstream. Therefore, if you still eat a conventional Western diet, you would need to take into consideration what effect say artificial sweeteners or sugary fruits are having on your body, especially in relation to your blood pressure.

What Are High Sugar Fruits?

There are many fruits with high sugar content. Eating these fruits when you already have a problem with insulin (Type 1 or 2 Diabetes), will have the opposite effect of you being able to reach your Paleo diet goals. We recommend especially eating fruits and vegetables in moderation when you are trying to lose weight.

Apple

One big apple can have up to 23 grams of sugar, so an apple a day may not be as healthy as you thought.

Pineapple

Although this fruit is known for its high fiber content, and vitamins and minerals such as Vitamin C and manganese, it also contains high levels of sugar, with as much as 16 grams per cup.

Banana

Many who follow the Paleo diet wonder if this particular fruit is acceptable because of its high sugar content. But we consider them to be acceptable. Just a single medium-sized banana contains only 100 calories. It is also made up of 3g of fiber along with 25g of carbohydrates. The reason to consider including this particular fruit in your diet is it provides you with an excellent source of potassium. Plus, you’ll also find it is one of the best unprocessed whole foods you can include in your new Paleo lifestyle.

Pomegranate

This fruit has been popular lately, but a medium pomegranate can give you 38 grams of sugar.

Cherries

Even these beautiful rubies can hinder you from getting a healthier body because a cup of cherries contains 20 grams of sugar.

Grapes

Although it may seem nice and fun to munch on this delicious fruit, a cup of grapes produces 15 grams of sugar.

Mangoes

Many people love mangoes, especially ripe ones, because of their naturally sweet taste. This is not surprising since a single ripe mango can contain around 23 grams of sugar.

What Are The Best Low Sugar Content In Fruit Alternatives?

If you have a goal to reach to lose weight and you want to stay within the low sugar principle of the Paleo diet, there are still many fruits you can eat without a problem. These fruits also contain fiber, antioxidants, and other nutrients that can help you maintain a healthy body. We still recommend moderation, since consuming too much of these fruits will lead to consuming high sugar fruits.

Avocado

It may not be the first on your list, but avocado has been making waves in other diets and in Paleo because of its healthy oils with only 1 gram of sugar per cup of avocado. This particular food like salmon contains Omega-3 fatty acids. But unlike refined vegetable oils this food contains a lot less Omega-6 fatty acids in it.

As well as such essential oils in it, this fruit also contains a good amount of potassium in them. In fact a study carried out in 2008 found the levels of potassium in this food helped to reduce the level of pain felt by patients suffering from rheumatoid arthritis. Plus, it also has the potential to help with treating other types of autoimmune diseases.

Lime

Most people use this for its juice when cooking and marinating meat, and less likely as a snack. But you should not belittle this tangy fruit because it has high levels of Vitamin C and only a gram of sugar.

Raspberries

A cup of these berries only has 5 grams of sugar and lots of fiber and antioxidants. Why not make yourself a delicious dessert that combines raspberries with almond flour, maple syrup, and coconut milk?

Kiwi

Adding kiwi to your breakfast, salad or drink is perfectly fine because a medium kiwi will only give you 6 grams of sugar.

Olives

Yes, olives are a fruit, and you should not ignore them in your meals. This fruit like coconut oil is packed with great fats and nutrients but has virtually no sugar content at all. If you don’t enjoy eating them in their natural form, use Virgin olive oil or grass-fed butter when cooking.

Lemon

Another fruit on the sour side, lemons are rich in antioxidants, fiber and only 2 grams of sugar.

Blackberries

Another berry to make our list, blackberries are not just delicious, they are also very healthy and offer only 7 grams of sugar. Why not take some blackberries and combine with some natural yogurt to make a quick and easy ice cream dessert?

Polyphenols: A Magic Bullet Or A Health Hype?

We mention above fruits such as raspberries, blackberries, as being good for us to consume. But you should also consider eating more blueberries, cranberries, plums, cherries, along with red and black grapes as well.

They contain within them compounds known as phytochemicals, which are very beneficial to your body. This is because not only can they help reduce inflammation but also reduce blood lipids and improve insulin sensitivity. These compounds not only increase antioxidant activity but also reduce hypertension, which can potentially protect you against heart disease along with other chronic diseases.

The same compounds mentioned above can also be found in all forms of citrus fruits, including lemons, limes, grapefruits, and tangerines.

Other compounds you’ll find in fruits included quercetin, myricetin, and kaempferol, all of which help improve plasma antioxidant capacity. Plus, these compounds help reduce damage to white blood cells (lymphocytes) in your body, as well as disturb the growth of certain forms of cancer. They also reduce the risk of diabetes and protect neurons against oxidative damage. These compounds found in pears, cherries and apples can also help with suppressing inflammation in the brain.

Along with everything mentioned above, polyphenols help your blood vessels to maintain elasticity. This in turn helps to improve the flow of blood around the body and so potentially reducing the risk of developing heart disease or certain types of cancer.

Another benefit is that polyphenols such as zeaxanthin and lutein are important to maintain healthy eyes. These are to be found highly concentrated in the eye’s retina and help with filtering our blue light rays that can be damaging to the eye. Also, such can help prevent the development of cataracts as well as age related macular degeneration.

As for rhapontigenin, pterostilbene, pinosylvin, and resveratrol, all these are powerful antioxidants that can interfere with the various stages of cancer as it develops. Also, they can potentially help to protect us against neurological diseases such as Alzheimers as well as diabetes and cardiovascular diseases.

As mentioned earlier, we should eat fruit whether or not high in sugar in moderation. The Paleo diet includes fruit since they introduce different flavors and benefit the body as much as vegetables. Eat these fruits as fresh as possible and create Paleo meal plans that are lively and colorful. These fruits will allow you to have exciting Paleo meals every time. Plus, making the odd green smoothies using fresh fruit juices and vegetable juice will help to avoid you, including high sugar content fruit in your Paleolithic diet.

As mentioned earlier, we should eat fruit whether or not high in sugar in moderation. The Paleo diet includes fruit since fruits introduce different flavors and benefit the body as much as vegetables. Eat these fruits as fresh as possible and create meals that are lively and colorful. These fruits will allow you to have exciting Paleo meals every time. Plus, making the odd green smoothies will help to avoid you, including high sugar content in fruit in your diet.

How Much Fruit Should You Eat?

When it comes to the amount of fruit, you should eat as part of the Caveman diet, it depends on several things. Namely, your lifestyle, your body, and your calorie needs. Most people who have got no specific health issues and following the Paleo diet can eat between 1 and 3 servings of fruit a day. But if you are someone who exercises a lot can consume more if you like.

If, however, you are attempting to lose weight to reach a healthy one, as well as manage your blood sugar levels, you need to keep a close eye on how much fruit you consume. It is best if you want to reach a healthy weight; you need to limit your consumption.

When it comes to eating fruit as part of this diet allows you to enjoy something sweet tasting, whilst also ensuring that you avoid adding natural sweeteners or processed sugar cane in to your meals. Fruit not only allows you to eat something sweet, but are also very nutritious foods that will help improve your health overall. So whenever you’re craving for something sweet strikes then head over to your bowl of fresh fruit.