Keep Your Fructose Consumption Low
All of this also sets the stage for over indulgence and hence overweight, and puts you on the path toward both obesity and diabetes.
I strongly advise keeping your fructose consumption below 25 grams per day.
However, it would be wise for most people to limit fruit fructose to 15 grams or less as it is virtually guaranteed that you will be getting "hidden" sources of fructose from just about any processed food you eat.
This includes fruits, which also need to be carefully measured to make certain that you're not inadvertently consuming too much fructose. See the table below to get an idea of how much fructose is in your favorite fruits.
|Fruit||Serving Size||Grams of Fructose|
|Passion fruit||1 medium||0.9|
|Date (Deglet Noor style)||1 medium||2.6|
|Cantaloupe||1/8 of med. melon||2.8|
|Star fruit||1 medium||3.6|
|Cherries, sour||1 cup||4.0|
|Pineapple||1 slice (3.5" x .75")||4.0|
|Grapefruit, pink or red||1/2 medium||4.3|
|Tangerine/mandarin orange||1 medium||4.8|
|Orange (navel)||1 medium||6.1|
|Honeydew||1/8 of med. melon||6.7|
|Date (Medjool)||1 medium||7.7|
|Apple (composite)||1 medium||9.5|
|Watermelon||1/16 med. melon||11.3|
|Grapes, seedless (green or red)||1 cup||12.4|
|Apricots, dried||1 cup||16.4|
|Figs, dried||1 cup||23.0|