Fruit contains sugar. So do lollies. In fact, a medium apple has around 19 grams of sugar—roughly the same as a small handful of Sour Patch Kids. That’s led some people to ask: Is there really any difference?
Let’s break down the science, common myths, and what this means for your overall health.
What’s the Difference Between Intrinsic and Added Sugar?
The sugar in fruit is known as intrinsic sugar—naturally occurring and built into the structure of the food itself. This sugar comes packaged with fibre, water, vitamins, minerals, and antioxidants, all of which support digestion, metabolism, and overall health.
Added sugars, on the other hand, are processed sugars added to foods like lollies, soft drinks, and baked goods during manufacturing. These offer energy but no beneficial nutrients—often referred to as “empty calories.”
Myth #1: “Your Body Can’t Tell the Difference”
Fact: Technically, your body breaks down all sugars into simple molecules like glucose and fructose, regardless of the source. On a purely biochemical level, sugar is sugar.
However, that’s not the full picture. The way sugar is delivered changes how your body processes it.
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The fibre in fruit slows down sugar absorption, helping to prevent blood sugar spikes and crashes.
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Whole fruit takes longer to chew and digest, making it more satisfying and harder to overeat.
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The micronutrients in fruit support metabolic health, immune function, and gut bacteria.
Sour Patch Kids, by contrast, are quickly absorbed, easy to overconsume, and offer zero nutritional value.
Misconception: “Fruit is Just as Bad as Lollies”
Fact: While the sugar content may match gram-for-gram, fruit brings a whole team of nutritional benefits to the table. Lollies do not.
If you're only looking at sugar numbers without considering context, you're missing the big picture.
Can You Still Eat Both?
Yes—and that’s the key message here. Both fruit and occasional treats like lollies can fit into a balanced diet. But it’s worth noting that eating a whole apple takes time and fills you up, while it’s much easier to mindlessly eat a handful (or bag) of lollies for the same (or more) sugar dose.
Final Thoughts
Sugar is sugar when it comes to calories and energy. But fruit isn’t just sugar—it’s a nutrient-dense, high-fibre food that supports long-term health.
The key takeaway?
Don’t fear fruit. Understand the difference, and use that knowledge to make balanced, informed choices. Eat your fruit, enjoy your treats in moderation, and keep focusing on the bigger picture: a healthy, sustainable way of eating.
