The Truth About Fruit Sugar

Jeremy Dupont


It‚Äôs time to get some things straight.¬† When it comes to fruit sugar, the facts are all over the place and the truth is fuzzy. ¬†Let’s break it down and make things really simple…

The sugar within fruit is called fructose.  Fructose is actually very good for you. It grows in nature and remains untampered with, unlike all forms of processed sugar, and provides the body with a natural source of energy and nutrients.  Just like with any other plant-based food, consuming sugar in its natural, raw form is generally very beneficial to you.  

Additionally,¬†because fruit sugar does not spike the¬†blood sugar as dramatically as processed¬†sugar, it’s a safer option for individuals who struggle with insulin resistance, are suffering from chronic¬†fatigue, and who want to lose weight.*

But, if you’re really worried about the sugar contents in your fruit, opt for the fruits that are lower on the glycemic index.  These include cherries, grapefruit, strawberries, apples, and oranges.

All fruit is easy to digest and contains fiber. Because of this, the fruit does not tax your energy stores (in the same way trying to digest other foods would) and it acts as a cleansing agent.

A common myth with fresh pressed juice is that during the juicing process it loses its fiber, and therefore it’s effectiveness. Although¬†most of the¬†insoluble fiber is lost (some remains!), the¬†soluble fiber is still contained in the juice.¬†Soluble¬†fiber is important for the growth of healthy bacteria in the gut, regulating blood sugar, and¬†slowing the digestion of your food so you feel fuller, longer.

What about fruit juices?

Yes, you’re onto¬†something: most fruit juices you’d find at the store aren‚Äôt raw or natural in form.¬† This means that they are high in processed (not fructose) sugars and require added chemicals to maintain the freshness of your juice. Artificial fruit juice can have the same sugar contents as a liter of coke.

Real juice cafes (like The Juicery) understand that while fruit sugar isn’t unhealthy, a little goes a long way. Their juice blends also contain greens and vegetables. There is rarely a need to add sweeteners (aside from dates, honey and/or maple syrup.. and even that’s probably not necessary) to a fruit smoothie. Be weary of smoothie bars and juice cafes that have extra junk in their recipe.. opt for just the good stuff!

All in all, in a world where the usual choices are processed foods, soda, sugar ‚Äėperformance drinks‚Äô or fake juice… Just eat the fruit and don‚Äôt worry about the sugar content.


*If you’re unclear as to whether you can safely consume fruit sugar, please consult your medical professional. We are not doctors and every body is different.

Jeremy Dupont

Jeremy is founder of Dupont Wellness— an online based hub for nutrition, movement, and overall lifestyle habit change. There he carries out online coaching for one or all of the health and wellness disciplines needed for a healthy life. He also dabbles in the art of cooking; creating allergy free recipes and healthy alternative to the classic comfort foods. Jeremy also works at a Wellness center in downtown Boston where he completes nutritional consultations, movement assessments, and overall mindset changes for a full spectrum of clients. Even though Jeremy lives and preaches a overall healthy lifestyle, he is very realistic in his approach and is a lover of all things beer. Balance, moderation, and mindfulness is key!

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