Are You Eating Too Much Fruit?

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Why “Natural” Sugars Can Still Be a Problem in Perimenopause

Last week, we explored why glucose spikes matter more than we think - especially during perimenopause - and how they can impact everything from mood and brain fog to sleep and energy. If you missed that post, you can go back to it here.

Today, I want to take this a step further and talk about a common misconception I see with many women I work with: the belief that natural sugars - like those found in fruit, honey, or maple syrup - are “not sugars”.

I used to believe the same thing.

For years, I was that person who thought fruit was the healthiest thing I could eat. I’d add fruit to my morning oatmeal (who would’ve thought I could’ve eaten a doughnut instead with the same impact on my blood sugar!!!), I was snacking on fruit and sometimes even having fruit salad instead of a meal. In my mind, I was nourishing my body with essential vitamins and antioxidants. It was also much easier or quicker than cooking (if you know what I mean ;-))

But I was also unknowingly fueling a blood sugar rollercoaster that left me feeling anxious, foggy, tired, and constantly craving something sweet. And don’t forget the horrible periods and migraines. It wasn’t until I began studying with the Nutritional Therapy Association that I realised that “healthy” sugars were a part of the problem.

Let’s break down what’s really going on.

Natural Sugar is Still Sugar

Whether it comes from fruit, dates, maple syrup, or honey, natural sugar still raises blood glucose. In fact, you could as well eat a handful of haribos or other sweets, it’s actually the same in terms of blood sugar spike. 

Also, our food industry has long caught up and understood that we are not avoiding fat anymore but want low sugar and high protein. So most foods are labeled accordingly to push sales, although they are not really what’s advertised. 

Don’t be fooled by “No added sugar” or “High protein” labels - always check the ingredients and macros! Oat milk has become very popular and is now often labeled with no added sugars, but that doesn’t change that it has high sugar content to begin with. 

When blood sugar spikes rapidly, the body responds by releasing insulin. Over time, especially during perimenopause when we naturally become more insulin resistant, this process can lead to:

• Brain fog and poor concentration

• Irritability and mood swings

• Energy crashes after meals

• Sleep disturbances (especially waking between 2–4 a.m.)

• Increased fat storage, particularly around the belly

These symptoms are often interpreted as being part of the hormone misery, but the underlying driver is frequently blood sugar imbalance. This is why I always start with blood sugar balancing for my clients - it really is the base for hormone balance!

Why This Matters More in Perimenopause

During perimenopause, our hormone levels fluctuate significantly, and our cells often become more resistant to insulin. This makes it harder to stabilise blood sugar after a spike - and easier to accumulate fat in the liver and around the belly.

In other words, the same fruit bowl you thrived on in your 30s might be leaving you anxious, foggy, and inflamed in your 40s and beyond.

Balancing your blood sugar is one of the most effective, low-effort ways to reduce perimenopausal symptoms and support your long-term metabolic health.

One thing I haven’t talked about last week, that’s very important to blood sugar balancing (and most of you are probably well aware of it) is the glycemic index of the foods we eat. 

What is it? The glycemic index (GI) is a tool that measures how quickly a carbohydrate-containing food raises blood glucose levels. High-GI foods cause a rapid spike in blood sugar, while low-GI foods result in a slower, more gradual increase. The GI will also change depending on if a food is raw or cooked (cooked usually increases the GI).

For example, watermelon, bananas, and dates have a high glycemic index and can spike blood sugar quickly. In contrast, berries, citrus fruits, and apples (especially when eaten with skin and paired with protein or fat) have a lower GI and a more stabilising effect.

• Low GI = 55 or less

• Medium GI = 56–69

• High GI = 70 or more

While GI is helpful, it’s not the whole picture. The total carbohydrate load, fiber content, and what you eat with the food also matter. A ripe banana on its own will affect your blood sugar differently than a few slices of banana added to a bowl of Greek yogurt with flax seeds and walnuts.

Which Fruits Are Highest (and Lowest) in Sugar?

Here’s a helpful list based on the glycemic index and total sugar content of common fruits:

Higher-sugar, higher-GI fruits (more likely to spike blood sugar):

Fruit	Sugar (per serving)	GI
Watermelon (1 cup)	~9g sugar	76 (high)
Pineapple (1 cup)	~16g sugar	66 (medium-high)
Mango (1 cup)	~23g sugar	60 (medium)
Grapes (1 cup)	~23g sugar	59 (medium)
Ripe banana (1 medium)	~14g sugar	62 (medium)
Cherries (1 cup)	~18g sugar	63 (medium)
Lychee (1 cup)	~29g sugar	~50–60 (varies)
Dried dates (2 pieces)	~32g sugar	62 (medium)
100% Orange Juice (1 cup)	~21g sugar	66 (medium-high)

These can cause a sharp blood sugar spike, especially when eaten alone or in large amounts.

Lower-sugar, lower-GI fruits (better for stable energy and hormones):

Fruit	Sugar (per serving)	GI
Strawberries (1 cup)	~7g sugar	41 (low)
Raspberries (1 cup)	~5g sugar	32 (low)
Blackberries (1 cup)	~7g sugar	25 (low)
Blueberries (1 cup)	~15g sugar	53 (low-medium)
Apple (1 medium)	~19g sugar	39 (low)
Pear (1 medium)	~17g sugar	38 (low)
Kiwi (1 medium)	~6g sugar	50 (low)
Orange (1 medium)	~12g sugar	40 (low)
Plum (1 medium)	~7g sugar	40 (low)
Peach (1 medium)	~13g sugar	42 (low)
Avocado (1 medium)	<1g sugar	15 (very low)

Choosing fruits from the lower-impact list and pairing them with protein or fat can help reduce spikes and support steadier energy throughout the day.

Why Fructose is Especially Problematic

One of the sugars found in fruit, honey, and also many processed sweeteners is fructose. Unlike glucose, which is used by almost every cell in the body, fructose is metabolised almost entirely by the liver.

When you consume large amounts of fructose - especially in the form of fruit juice, dried fruit, or sweeteners like agave nectar - the liver gets overwhelmed. Excess fructose is converted into fat, some of which can be stored in the liver itself. Over time, this can lead to non-alcoholic fatty liver disease, a growing health concern even among people who don’t consume alcohol.

High fructose intake has also been linked to:

• Increased insulin resistance

• Elevated triglycerides

• Gut microbiome disruption

• Increased cravings and appetite dysregulation

This is not to say that fruit is “bad” or should be avoided entirely. But it does mean that how and when you eat fruit - and how much - matters a lot more during perimenopause than it may have in your 20s or 30s.

Common Mistakes I See Around Fruit and Natural Sugars

• Eating fruit by itself for breakfast (without protein or fat)

• Relying on large smoothies made with high-sugar fruits like banana, mango, and dates, but no greens, extra fiber, fat or protein added

• Snacking on dried fruit thinking it’s healthier than a chocolate bar (it often has a higher sugar impact)

• Adding honey or maple syrup daily to oats, teas, or dressings without accounting for the sugar load

• Assuming that because a sugar is “natural,” you can eat it without restriction

How to Enjoy Fruit Without the Crash

You don’t need to give up fruit - but you do need to be intentional about it.

Here’s how:

• Choose lower-glycemic fruits like berries, kiwi, citrus, pears, and apples

• Always pair fruit with protein or fat (like nuts, nut butter, protein powder, yogurt, or seeds)

• Avoid fruit-only meals or snacks

• Skip juice and smoothies with fruit + juice bases

• Eat fruit after a balanced meal rather than on an empty stomach - yes I know that fruit is actually the best digested to be eaten alone and before a meal to avoid fermentation, but it’s the worst for your blood sugar (and mood, energy and so on)

Fruit isn’t the enemy. Neither is honey or maple syrup. But in perimenopause, the way we metabolise sugar changes - and so should the way we eat it.

Being mindful about fruit and natural sugars is not about restriction - it’s about clarity, intention, and supporting your body in this new season of life.

Resources to Support You

If you’re ready to feel more steady, clear-headed, and in control of your cravings, start here:

• Hormone & Blood Sugar Balance Cookbook (17€)- filled with delicious, low-sugar recipes designed to nourish your hormones and mood

• Free Blood Sugar Cheat Sheet - a quick-reference guide with tips & tricks to help you flatten glucose spikes and feel more balanced