Carbohydrates and sugar: can fruits be used as a healthy substitute for desserts, and in what quantity?

Fruits are often viewed as an ideal substitute for industrial sweets because they contain vitamins, minerals, and valuable plant fiber. Fiber slows down the absorption of fructose into the blood, preventing sharp blood sugar spikes that are typical of cakes and candies. Nevertheless, it would be a mistake to perceive fruit as an absolutely safe product that can be eaten in unlimited quantities.

Modern fruit varieties are bred to be as sweet and juicy as possible, which means a high content of natural sugars. If you eat a kilogram of grapes, bananas, or mangoes in one sitting, your body will receive a huge dose of fructose. Excess fructose is processed by the liver and, given a calorie surplus, successfully converted into fat deposits, placing a load on internal organs just like regular white sugar.

The optimal daily norm for a healthy person is about 300-400 grams of fresh fruits and berries, divided into two servings.