This article from the Conversation magazine explains why fruit sugars are acceptable for us to consume. “All types of sugar will give us the same amount of calories, whether they are from fruit or soft drink. But the health risks of eating sugar are related to consuming too many “free sugars” in the diet, not from eating sugars that are naturally present in fruits or milk.”

Health risks come from free sugars, not fruits. Evidence shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk.

There are different types of sugars, and they come in various , such as monosaccharides (single sugar molecules such as glucose and fructose) and disaccharides (more complex structures such as sucrose and lactose).

• “Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.”
• “But fructose is only harmful in excess amounts, and not when it comes from fruit. It’s much easier to consume excess sugar from foods and drinks that contain “free sugars”.
• “Free sugars include these same sugars (fructose, glucose, sucrose)” but removed from their naturally occurring source, such as added to food and drinks by food companies, cooks or consumers, as “added sugars”.
• Don’t consume “no more than 10% of your daily calories come from free sugars“, about 50g. “Foods that are sources of free sugars, such as juices, soft drinks, biscuits and lollies, are often high in calories and have little other nutritional value.”
• “Eating large amounts of dried fruit is also not a good idea.

The article recommends getting sugars from fruits as they are packed with nutrients and fiber.

• “Getting enough fibre in the diet is important for protecting against bowel cancer. There is clear room for improvement in our fiber intake – adults in many countries consume only about half of the recommended amount each day.
• “The fiber in fruit, which is often absent in many foods and drinks with free sugars.
• “Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce your risk of heart disease.
• “There is evidence that eating whole fruits (alone and in combination with vegetables) reduces your chances of dying from cancer, obesity and heart disease.
• “Most national dietary guidelines encourage eating fruits and vegetables, with an emphasis on the vegetables.

The article suggests “try to choose foods that have little or no sugar listed in the ingredient list, and drink water instead of sugary beverages when you are thirsty”.