Why you should stop fearing sugar in your fruit bowl

In an era of endless dietary debates, whole fruit has found itself under fire for its natural sugar content. However, Dr Karan Rajan, a prominent UK-based surgeon, is debunking these concerns, urging people to stop "catastrophising" healthy food groups.

In a social media update on Wednesday, Dr Rajan clarified that although it is technically possible to overeat fruit, the vast majority of people are nowhere near that limit.

He notes, “If you need to worry about sugar, worry about the overconsumption of added sugar in ultraprocessed foods, not the sugar in an apple that comes with four grams of fibre.”

The secret to fruit’s safety lies in its "fibre matrix." Unlike the refined sugars found in fizzy drinks, the fructose in fruit is bundled with fibre, which acts as a biological speed regulator.

This prevents the sharp glucose spikes and crashes associated with sweets. Dr Rajan explains that fibre slows gastric emptying, meaning sugar trickles into the bloodstream gradually. “Think of it this way - the sugar in fruit comes with its own off switch,” he says.

Beyond moderating glucose, fibre binds to sugar molecules to reduce absorption and triggers satiety signals that prevent overeating.

Dr Rajan warns that social media fearmongering often leads to disordered eating and the avoidance of nutrient-dense essentials.

Instead of chasing extremes or fearing an orange, he advises focusing on long-term health by cutting out the hidden sugars in processed snacks.

Ultimately, fruit remains a vital ally for metabolic health, providing a balanced physiological response that candy simply cannot match.