Sugar is not only present in junk food and sweets, but also in the foods that we deem healthy and natural, such as fruits and fruit juices.

Fruits contain natural sugars known as fructose, which can increase your blood sugar levels significantly. But some fruits and juices have more hidden sugar than others.

In this article, we’ll discuss fruits and juices that have the most hidden sugar.

1. Pomegranates

Pomegranates are rich in antioxidants and vitamins. However, they are also loaded with sugar. A medium-sized pomegranate can contain up to 39 grams of sugar, making it one of the most sugary fruits out there.

Pomegranate juice is also commonly mixed with other juices, which further increases its sugar content.

2. Grapes

Another fruit that is rich in natural sugars is grapes. A single cup of grapes contains about 23 grams of sugar. That’s about the same as a small candy bar.

Grapes are often used to make grape juice, and much of the beneficial fiber is removed during the juicing process, leaving behind a sugary drink.

3. Bananas

Bananas are a popular fruit in smoothies and desserts due to their natural sweetness. A medium-sized banana contains about 14 grams of sugar, making it one of the more sugary fruits out there.

However, bananas also contain fiber, which can slow down sugar absorption and prevent spikes in blood sugar levels.

4. Mangoes

Mangoes have a sweet, juicy flavor that makes them a popular fruit in many cultures. However, they are also high in sugar, containing up to 45 grams of sugar in a single fruit. That’s more than a can of soda.

Mango juice is also commonly consumed, which can further increase sugar consumption.

5. Apples

Apples are a popular fruit due to their crunch and sweet flavor. They are also high in natural sugars, containing up to 19 grams of sugar per medium-sized apple. Apples are often used to make apple juice, which can contain as much sugar as a can of soda.

6. Pineapple

Pineapple is a tropical fruit that is rich in vitamins and minerals. However, it is also high in sugar, containing up to 16 grams of sugar per cup.

Pineapple juice is a popular drink, but it can contain added sugars and syrups, which can increase its sugar content significantly.

7. Orange Juice

Orange juice is commonly consumed for its high vitamin C content. However, it is also high in sugar, containing up to 22 grams of sugar per cup. Orange juice is often consumed in large quantities, which can cause a sudden spike in blood sugar levels.

8. Cranberry Juice

Cranberry juice has been shown to have numerous health benefits, such as reducing the risk of urinary tract infections. However, it is also high in sugar, containing up to 30 grams of sugar in a single cup.

Cranberry juice is often consumed in large quantities, which can increase sugar consumption significantly.

9. Watermelon

Watermelon is a refreshing fruit that is commonly consumed in the summer months. However, it is also high in sugar, containing up to 21 grams of sugar per cup. Watermelon juice is also commonly consumed, which can further increase sugar intake.

10. Cherry Juice

Cherry juice is known for its anti-inflammatory properties and has been shown to reduce muscle pain and soreness. However, it is also high in sugar, containing up to 33 grams of sugar per cup.

Cherry juice is often mixed with other fruit juices, which can increase its sugar content significantly.

Conclusion

Fruits and fruit juices, while healthy and natural, can contain significant amounts of hidden sugars.

Some of the most sugary fruits and juices include pomegranates, grapes, bananas, mangoes, apples, pineapple, orange juice, cranberry juice, watermelon, and cherry juice. If you’re watching your sugar intake, it’s important to be aware of the amount of sugar that is in the foods you consume.