Most fruits contain quite some sugars, primarily in the form of fructose. Especially when you squeeze them into a juice, you will lose part of the fibers, that normally buffer the effects of the sugar intake. Eating a piece of fruit has therefore a lower effect on your blood sugar levels. The fibers also make sure you'll be satisfied quicker. Most people have enough when eating one orange, though a glass of orange juice typically has 4-5 squeezed oranges in them. Since part of the fibers are lost, you will deal with 4-5 times the sugar of one orange.
Additionally, fruits throughout the years have been cultivated to contain more sugar (since we like it) and less fibers (since we typically don't like that). An apple, say 50 years ago, was less sweet and much more satisfying because of the higher amounts of fibers.
Moreover, in the past we had to deal with locus and seasonality. Living in Europe, a banana was not easily found and therefore not part of our diet. Some sweeter fruits such as melons were not available in the winter.
What can you do, in regards to fruit, to lower your glycemic response?
- Eat less fruit, or control portion size (a small peace of melon, half a banana)
- Swap fruit juice for the actual piece of fruit
- Apply seasonality in buying your fruits
- Choose fruits lower in sugars (see below some options)
- Avoid dried fruits
- Avoid foods sweetened with fruit sugars
- Replace fruits with extra vegetables
- Make a fruit juice fresh, yourself (it typically contains more fibers)
- Add vegetables to your juice (such as kale, spinach)
- Drink water with squeezed lemon or lime for your vitamin C, rather than orange or apple juice
A couple of fruits, relatively low in fructose: