Experts vary in their recommendation as to how many servings of fruits and vegetables you should consume each day, between three and five. The more fruits and vegetables you eat, while cutting out high-fat, high-salt and sugary snack foods, the better off you will be, according to Dr. Alice H. Lichtenstein. If you are diabetic, insulin-resistant or just dieting it makes sense to reduce your sugar intake, so you may need to avoid some fruits that are high in sugar. The best way to keep track of sugar content is to refer to the Glycemic Index (GI). It ranks carbohydrates according to how the body reacts to the sugar content.
One fruit with high-sugar content is pineapple. It has a GI score of 66, which is a medium-high rating. One cup of chunked pineapple contains 22 grams of carbohydrates, of that, 16 g are sugar
Coming in with a GI score of 65, raisins are also on the medium-high level. A packed cup of raisins contains 131 g of carbohydrates, of which, 98 g are sugar.
The most sugar-filled melon is watermelon. It gets a score of 72 on the GI, considered high. A serving contains only 12 g carbohydrates, but it has 10 g of sugar.
Most vegetables have a low-sugar content. However, there are a few varieties that are at the higher end of the GI. Carrots have a score of 70, considered high. If you consider that there is only 1 g carbohydrate in a large carrot and 1 g of sugar, the percentage is high. Yet, it is a good source of fiber and other nutrients. In consideration, if you ate five large carrots, you would still only be ingesting 5 g of sugar.
A vegetable also high on the GI scale is beets. They score in at 63. For each cup of canned beets, you will ingest 19 g carbohydrates, of which, 16 g are sugar.