Dietitian Rayanne Nguyen explains to Real Simple that sugar is absorbed differently depending on the food matrix in which it appears.
Soda delivers sugar quickly and without fiber, while fruit slows that process thanks to its water, fiber, and micronutrient content.
This structure, she notes, is central to how the body manages natural sugar.
A second misconception is that people don't regularly overconsume fruit.
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Dietitian Nijya Saffo notes that most adults fall short of recommended fruit and vegetable intake, making excessive fruit sugar exposure unlikely.
When processing concentrates sugar
Processing can shift the nutritional balance. Dried fruit compresses the natural sugars of several pieces into a small portion, and canned fruit may come packed in sugary syrup.
Rayanne Nguyen recommends choosing unsweetened varieties to preserve a nutrient profile closer to fresh fruit.
For those managing diabetes, Nijya Saffo advises pairing fruit with protein to help stabilize blood-sugar responses rather than avoiding certain fruits entirely.
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Understanding natural sugar levels
According to Real Simple, fruits such as mangoes, pomegranates, and cherries tend to have higher natural sugar levels, while grapes and blueberries fall in a moderate range.
In general, tropical and richly flavored fruits skew higher.
Even so, dietitians stress that fruit’s nutritional value, from fiber to antioxidants, outweighs concerns about natural sugar for most people.
Sources: Real Simple, and WHO.
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