10 Fruits That Aren't Actually That Good For You & 10 That Are

Fruit Friend Or Foe?

Fruits are refreshing and often praised as nature’s perfect snack. But what if that reputation isn’t always deserved? In reality, some fruits might be doing more harm than good despite being packed with flavor. First, we’ll look closer at the ones that aren’t as healthy as you would have hoped, then highlight the standouts that genuinely deserve all of the praise they get.

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1. Dried Dates

Don’t let their chewy sweetness fool you; dried dates are candy in nature’s wrapping. With triple the sugar of fresh dates (a whopping 66 grams per 100 grams), they’ll spike your blood sugar. Fresh dates are the wiser, friendlier choice if you're watching your sugar intake.

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2. Canned Peaches

That golden, syrupy goodness? It’s a sugar swamp in disguise. Canned peaches can double their natural sugar content, turning a healthy snack into a dessert. Even “light” syrup isn’t innocent. Want the real deal? Go for fresh or frozen peaches; there is no hidden sugar, just pure peachy perfection.

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3. Grapes

The thing about grapes is that moderation is key. Though these bite-sized delights may seem harmless, a single cup delivers 23 grams of sugar, about as much as a candy bar. While they’re antioxidant powerhouses, their high glycemic load can quickly spike blood sugar.

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4. Mangoes

Love mangoes? So does your sweet tooth. With 45 grams of sugar per fruit, they out-sweet some chocolate bars. Although they’re loaded with vitamin A and fiber, their high-calorie count can throw off your weight loss goals. The fix? Keep portions small and cravings in check.

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5. Cherries

Cherries may be small, but their sugar content isn’t. Thanks to 18 grams per cup, they digest fast, causing blood sugar spikes. Their antioxidants are great for inflammation, but too many can lead to extra calories and weight gain. Enjoy them in moderation for the best of both worlds.

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6. Bananas

Pairing bananas with protein or fiber helps slow digestion and steady blood sugar. On its own, a medium banana packs 14 grams of sugar and over 27 grams of carbs, which makes it a quick energy boost but also a potential cause of a sugar crash.

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7. Pineapples

Who doesn’t love pineapples? They’re juicy and loaded with 16 grams of sugar per cup, one of the highest among tropical fruits. However, their acidity can trigger reflux, and too much can lead to digestive discomfort. It is, therefore, essential to pair with protein to balance the sugar rush.

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8. Lychee

This exotic fruit contains a shocking 29 grams of sugar per cup. More concerning is its link to hypoglycemia; per the National Library of Medicine, excessive lychee consumption can cause dangerously low blood sugar, especially in malnourished children.

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9. Carambola (Star Fruit)

If you have kidney issues, avoiding star fruit is the safest choice. This tropical gem contains oxalates that can be harmful to compromised kidneys, and in some cases, overindulgence has been linked to neurological toxicity. Though it is packed with vitamin C, sometimes, the risk outweighs the reward.

10. Figs

Fresh or dried, figs are nature’s candy, sweet and bursting with fiber and antioxidants. Don’t be carried away, though. Just one dried fig packs 8 grams of sugar, so a handful adds up fast. Enjoy them in moderation to avoid surprise sugar spikes and sneaky extra calories.

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It’s not all bad news because plenty of fruits live up to the hype. Let’s look at the ones that are genuinely good for you.

1. Blueberries

These little blue gems aren’t just delicious; they’re antioxidant powerhouses. Loaded with anthocyanins, they boost memory and fight inflammation. Plus, they're a smart snack with just 15 grams of sugar per cup that won’t mess with blood sugar.

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2. Apples

“An apple a day keeps the doctor away.” This classic saying holds more truth than you might think. Apples are fiber-packed powerhouses loaded with polyphenols that support digestion and help lower cholesterol. Their low glycemic load keeps blood sugar steady, which makes them a smart snack choice.

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3. Pomegranates

Bursting with polyphenols, pomegranates help combat oxidative stress while supporting heart health and immunity. These ruby-red gems are rich in vitamin C and potassium, making them a great addition to your day. Enjoy the juicy arils fresh or blended into smoothies for a delicious antioxidant boost.

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4. Avocados

Avocados are in a league of their own: low in sugar but rich in heart-loving healthy fats. Each luscious fruit packs around 10 grams of fiber, keeping digestion smooth and blood sugar steady. Also, their omega-9 fatty acids give your brain a boost.

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5. Kiwifruit

Did you know that kiwifruit has twice the vitamin C of oranges in a single serving? This fuzzy little superfruit has digestive enzymes that support gut health and help ease bloating. It is also low on the glycemic index, making it a smart choice for diabetics. For extra fiber, eat it with the skin on.

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6. Oranges

Juicy and refreshing, oranges pack a punch with 70 milligrams of vitamin C per fruit, giving your immune system a sunny boost. Unlike their juiced counterparts, whole oranges come with fiber to help prevent sugar spikes. The peel is rich in flavonoids with anti-inflammatory perks.

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7. Guava

Eating guavas with crunchy seeds isn’t just tasty; it supercharges your digestion. The fiber-packed fruit is a vitamin C superstar, delivering four times more than an orange in a single serving. Its vibrant pink flesh is loaded with lycopene, which supports heart health and protects your skin.

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8. Papayas

The best part about papayas? They’re packed with papain, an enzyme that helps break down proteins and soothes gut discomfort. Their vibrant orange flesh is also rich in vitamin A, which is good for the eyes. Moreover, they’re a weight-friendly treat, with only 60 calories per cup.

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9. Watermelon

Did you know watermelon is 92% water? There’s more; it packs a punch with electrolytes and lycopene, even surpassing tomatoes for supporting skin and heart health. And despite its natural sweetness, its high water content keeps the glycemic load low.

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10. Blackberries

Don’t let their size fool you; blackberries are fiber powerhouses, with 8 grams per cup, more than most fruits. Low in sugar and rich in flavonoids, they support gut health and boost your brain by fighting oxidative stress. Toss them into yogurt for a burst of sweetness.

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