No matter how strong your sweet tooth, you probably know that consuming tons of sugar is not the best move, especially if you’re trying to lose weight. After all, sugar hits our bloodstream fast, causing a ‘sugar spike’—which forces our bodies to release a hormone (insulin) to get that sugar out of the blood and distribute it throughout the body so it can be used as energy. Too much of this over time can put us at risk for weight gain and diabetes.
But if your goal is to lose weight, does that mean you should slash all sources of sugar—like fruit? (Gasp!).
The short answer: Nope.
“There is no reason why anyone—average exercisers, bodybuilders, or anyone else—should cut fruit from their diets,” says Frances Largeman-Roth, R.D.N., and best-selling author of Eating in Color.
Here’s the thing: fruit has gotten a bit of an unfair reputation in recent years. With all the buzz around low-carb diets and sugar-free living, it’s easy to see why someone might eye their morning banana with suspicion. But the reality is, the sugar in a piece of fruit is very different from the sugar in a candy bar or a can of soda.
Americans are consuming an average of 22 teaspoons of added sugar per day (amounting to 350 additional calories), when women should consume no more than six, and men no more than nine, says Largeman-Roth.
So if you want to lose weight, start by cutting your intake of foods and beverages with added sugars, not fruit. We’re talking about that flavor pump in your coffee, premade salad dressings, sweetened teas, and packaged snacks—many of which are loaded with the stuff.
Where Added Sugars Love to Hide
You might be surprised where added sugars sneak into your day. Here are some common culprits:
- Flavored yogurts – Some contain as much sugar as a dessert
- Granola and cereal bars – Often marketed as “healthy” but packed with sweeteners
- Pasta sauces and ketchup – Savory foods with surprisingly sweet ingredient lists
- Bread and crackers – Even “whole grain” versions can have added sugars
- Protein bars – Check the label; some are basically candy bars in disguise
The good news? Once you start paying attention to labels, you’ll get pretty good at spotting these sneaky sources—and you can swap them for cleaner options without feeling like you’re missing out.
Not All Sugar Is Created Equal
It’s important to distinguish between added sugars and natural sugars, says Joan Salge Blake, Ed.D., professor of nutrition at Boston University and author of Nutrition and You!
“The sugars that come in fruit and dairy foods are perfectly fine for you because these food sources provide other valuable nutrition, like fiber, antioxidants, vitamins, and calcium,” she says.
Meanwhile, many foods and drinks that contain added sugars are pretty devoid of other nutrition. Added sugars are metabolized quickly, leaving you with a quick energy spike but feeling unsatiated, while the fiber from fruit slows down your body’s uptake of the sugar, helping you to stay fuller for longer.
Why Fiber Is Your Friend
Think of fiber as a natural speed bump for sugar. When you eat a whole apple, the fiber in that apple slows down how quickly the sugar enters your bloodstream. That means:
- More stable energy – No dramatic crash an hour later
- Better satiety – You actually feel satisfied after eating
- Happier digestion – Fiber keeps things moving smoothly
Compare that to drinking apple juice, where the fiber has been stripped away. The sugar hits your system all at once, and you’re hungry again in no time. Same apple, totally different experience for your body.
Additionally, your body is taking in much-needed nutrients as it breaks down that fruit. “So, eating an orange is much better for you than consuming a sugary orange drink, like soda,” says Blake. Opting for a piece of fruit instead of a sugary treat is a great, low-calorie way to satisfy your sweet tooth and your appetite.
Here’s another way to think about it: when you eat fruit, you’re getting a package deal. Along with natural sugars, you’re getting:
- Vitamin C for immune support
- Potassium for heart and muscle function
- Antioxidants that may help protect your cells
- Water content that helps keep you hydrated
A handful of gummy candies? You’re just getting sugar. No bonus nutrients, no fiber to slow things down, and definitely no hydration help.
Related: 8 Nutritionists Share How They Satisfy Their Sweet Tooth
Does that mean you can eat all the fruit you want, anytime? Not exactly. “Anything can be overdone,” says Largeman-Roth. “If you’re subsisting on fruit and not getting enough high-quality proteins, vegetables, and whole grains, your diet will be unbalanced.” But even then, you’d still be hard-pressed to consume upwards of 22 teaspoons of sugar in a day—you’d probably just fill up on fiber first!
Balance Is the Real Goal
The key here is variety. Fruit is fantastic, but it works best as part of a balanced eating plan—not the whole plan. Pair your fruit with some protein (like a handful of nuts or a scoop of Greek yogurt), and you’ve got a snack that’ll keep you going for hours.
For example:
- Apple slices + almond butter = fiber, healthy fats, and protein
- Berries + cottage cheese = antioxidants and satisfying protein
- Banana + a small handful of walnuts = natural energy with staying power
These combinations help balance out your blood sugar even more and keep those afternoon cravings at bay.
FYI: The USDA recommends between one-and-a-half to two cups of fruit daily for adults. That’s totally doable—and delicious.
How To Slash The Sweet Stuff
To wean yourself off added sugar, Blake recommends first looking at what you’re drinking. You’re probably thinking of sodas, energy drinks, and sports drinks, right? One of the biggest sneaky sources of added sugar might be part of your morning ritual: coffee and tea. “They carry a misnomer of being benign and even healthy sometimes, but fancy coffee drinks and blended or bottled tea can contain just as much sugar as a soda,” she says. Even smoothies can sneak up on you, because a lot of store-bought smoothies are flavored with fruit juices and other added sugars. (Hate to break it to you, but kale smoothies aren’t that sweet naturally!). Cutting out these liquid sugar sources can seriously slash your total intake.
Simple Swaps That Actually Work
Making changes doesn’t have to feel like punishment. Here are some easy switches:
- Instead of flavored coffee drinks → Try black coffee with a splash of milk or a sprinkle of cinnamon
- Instead of bottled sweetened tea → Brew your own and add a squeeze of lemon
- Instead of store-bought smoothies → Blend your own with whole fruit, greens, and protein powder
- Instead of sugary cereal → Go for oatmeal topped with fresh berries
The trick is finding swaps you actually enjoy. If you hate your new routine, you won’t stick with it—and that’s okay! Experiment until you find what works for you.
Watch Out for “Health Halos”
Some foods seem healthy but can pack a surprising sugar punch:
- Acai bowls – Often loaded with sweetened granola and honey
- Dried fruit – The sugar is concentrated since the water is removed
- Flavored oatmeal packets – Check the label for added sweeteners
- Veggie chips – Not always better than regular chips, and sometimes sweeter
- Kombucha – Some brands add a lot of sugar after fermentation
This doesn’t mean you need to avoid these foods entirely—just be aware and check those nutrition labels.
If you’re already straying from the added sugars hiding in drinks and processed foods, but are still concerned about your intake, there are a few fruits that are naturally lower in sugar, says Largeman-Roth.
Lower-Sugar Fruits to Reach For
Grapefruit, oranges, pears, strawberries, and apples all make for a satisfying sweet snack that’s low in natural sugars, too. (A cup of strawberries contains about seven grams of sugar, while a medium banana contains about 15 grams of sugar.)
Here’s a quick guide to help you choose:
Lower-sugar options (great for everyday snacking):
- Strawberries
- Raspberries
- Blackberries
- Grapefruit
- Watermelon
- Cantaloupe
- Peaches
Higher-sugar options (still nutritious, just be mindful of portions):
- Grapes
- Cherries
- Mangoes
- Bananas
- Figs
- Dates
Remember, even the higher-sugar fruits are still way better than processed sweets. A banana might have more sugar than a cup of berries, but it also comes with potassium, vitamin B6, and fiber. That’s a pretty great trade-off.
Timing Tips for Fruit
If you’re watching your blood sugar levels or just want to feel your best, here are some simple timing strategies:
- Pair fruit with protein or fat – This slows sugar absorption even more
- Enjoy fruit earlier in the day – When you’re more active and can use the energy
- Have fruit as a post-workout snack – Your muscles can use the natural sugars for recovery
- Avoid fruit right before bed – If you’re sensitive to sugar, this might disrupt sleep for some people
At the end of the day, don’t stress too much about the timing. The most important thing is that you’re eating whole, nutritious foods—and fruit definitely fits that bill.
The Bottom Line on Fruit and Weight Loss
Here’s what it comes down to: fruit is not the enemy. It’s a delicious, nutrient-packed food that can absolutely be part of a healthy weight management plan. The sugars to watch out for are the added ones—the ones in sodas, candies, pastries, and processed snacks.
If you’re looking for extra support on your wellness journey, The Vitamin Shoppe offers free virtual nutrition coaching to help you create a balanced eating plan that works for your goals. Sometimes having a little guidance can make all the difference.
So go ahead and enjoy that apple. Have some berries with your breakfast. Snack on an orange in the afternoon. Your body—and your taste buds—will thank you.
Related: Browse a variety of supplements to support blood sugar.