Can You Eat Fruit While On a Sugar-Free Diet?

By this point, many of us know that fruit — while it falls into the healthy produce category — is packed full of sugar. Sure, it’s naturally occurring fructose, but this begs the question: can I eat fruit on a sugar-free diet? And, if so, which kinds?

The bottom line is this: there is no bottom line. Diet and nutrition always fall on a spectrum, so how your body responds to fruit sugars will depend on your genetic background, lifestyle and whether or not you have a health condition that might alter your reaction to it. Regardless, here are a few basic guidelines.

1. Trying to lose weight? Fruit sugars aren’t the culprit.

It’s not uncommon to hear that people have stopped eating fruit because it’s “too high in sugar.” Sure, eating several apples a day will add up, but generally a couple servings a day won’t do you any harm. Fruit is really nutritious — packed with vitamins, minerals, fiber, water and phytonutrients that our bodies need to stay healthy.

2. The sugar in fruit is not the same as a spoonful of refined sugar.

Refined sugar (aka white table sugar) provides calories in the form of sucrose and exactly nothing else. It turns to fat fast if not needed for energy, which is why added sugars are such a big problem. Fruit, on the other hand, contains both fructose and glucose, as well as long-chain carbohydrates and fiber which both slow absorption of sugar into your bloodstream and prevent a blood sugar spike (and subsequent crash).

3. Carbohydrates are the real issue here.

The total amount of carbohydrates in a food affects blood sugar far more than whether the source is a starch or a sugar. One serving of fruit contains 15 grams of carbohydrates. Wherever it comes from, you’re getting the same effect on your blood sugar. This is why those with diabetes don’t need to fear that fruit is too sweet. Still feeling cautious? Enjoy lower sugar fruits like grapefruits and oranges, rhubarb and berries.

4. A serving or two will do.

If you still feel like you need a fruit “prescription,” focus on getting one or two servings of fruit per day and no more. In season, ripe, organic fruits will provide a wealth of nutritional benefits, ensuring you feel happy, healthy and full all day long!


Emma L
Ellie L29 days ago


Michael Friedmann
Michael Fabout a month ago

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Maria P
Martha P1 months ago

thank you for posting

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Kathy K2 months ago


Emma L
Ellie L2 months ago

thanks for the article

Naomi B
Naomi B2 months ago

Thanks for sharing!

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Isabel G2 months ago


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Janis K2 months ago

Thanks for sharing.

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Paulo R2 months ago