How to Remove Sugar from Canned Fruit

According to the Sugar Nutrition Resource Centre, canned fruit can be part of a healthy diet, particularly when packed in 100% juice or water. However, many store-bought varieties come swimming in heavy, sugary syrup. This guide explains how to remove sugar from canned fruit to make it a healthier, less sweet option for any meal.

Quick Summary

The sugar content in canned fruit can be lowered by simply draining and rinsing the fruit. For deeper sugar reduction, you can soak the fruit in plain water or an unsweetened fruit juice. You can also incorporate the fruit into recipes that help balance the sweetness.

Key Points

• Drain and Rinse: The quickest method to remove excess surface sugar involves draining the syrup and rinsing the fruit under cool water.

• Soak for Deeper Removal: For a more significant reduction in sweetness, soak the drained fruit in plain water or unsweetened juice for at least 30 minutes.

• Start with Healthier Options: Whenever possible, buy canned fruit packed in 100% juice or water to avoid added sugars from the start.

• Use Acidity to Balance Sweetness: Squeezing lemon or lime juice over the fruit can counteract the residual sweetness and brighten the flavor.

• Incorporate into Savory Dishes: Adding canned fruit to savory dishes like stir-fries or pork can effectively balance its sweetness with other flavors.

• Modify Baking Recipes: When using rinsed or soaked canned fruit in baked goods, you can often reduce the amount of additional sugar in the recipe.

• Check the Label: Always look for cans marked 'unsweetened' or 'no sugar added' for the healthiest choice.

Simple and Effective Methods for Desugaring Canned Fruit

Excessively sweet canned fruit can be a deal-breaker for health-conscious consumers. The good news is that reducing the sugar content is a straightforward process that doesn't require any special equipment. The primary methods focus on removing the sugary packing syrup and replacing it with a less-sweet alternative. The simplest technique involves a quick rinse, but for maximum sugar reduction, a soaking method is best.

The Draining and Rinsing Technique

The most immediate way to reduce the sugar is by draining the heavy syrup and rinsing the fruit thoroughly. While this will not eliminate all the sugar that has been absorbed into the fruit itself, it will significantly cut down on the overall sugar and calorie content.

1. Drain the syrup: Open the can and pour the contents into a fine-mesh colander or sieve placed over the sink or a large bowl. Allow all the packing syrup to drain away completely.
2. Rinse thoroughly: Place the colander under cool, running water. Gently toss the fruit to ensure that each piece is rinsed. Continue rinsing for 30–60 seconds, or until the fruit no longer feels sticky.
3. Pat dry: For recipes where excess moisture isn't desired, pat the fruit dry with a clean paper towel. This is especially helpful for toppings or fruit salads.

The Soaking Method for Deeper Sugar Removal

For a more substantial reduction of sweetness, soaking the fruit provides a longer contact time with a non-sugary liquid, allowing more of the absorbed sugar to leach out.

1. Drain and rinse: Follow the initial steps of the draining and rinsing technique to remove the bulk of the surface sugar.
2. Prepare the soaking liquid: In a bowl, prepare a soaking liquid. Plain water is the most neutral choice, but for added flavor without added sugar, you can use unsweetened 100% fruit juice, like white grape or apple juice, diluted with some water.
3. Soak the fruit: Submerge the rinsed fruit in the soaking liquid and let it sit for at least 30 minutes. For an even more noticeable effect, you can soak the fruit in the refrigerator for a few hours.
4. Drain again: After soaking, drain the fruit and pat it dry. The fruit will be noticeably less sweet than its original canned version.

How to Balance Sweetness in Recipes

Instead of just eating the fruit as is, you can incorporate it into dishes where other ingredients will help balance or mask the sweetness. This is a great way to use the fruit in a healthy manner without extensive pre-preparation.

• Add an acid: A squeeze of lemon or lime juice can cut through the residual sweetness of the fruit. This works especially well in fruit salads or marinades.
• Pair with savory foods: Incorporate the fruit into savory dishes. For example, add rinsed pineapple to a stir-fry, or peaches to a pork dish. The sweetness will complement the savory elements rather than overpower them.
• Use in baked goods: In recipes like muffins or quick breads, you can reduce the amount of added sugar called for in the recipe since the fruit still contains some natural sweetness. This can lead to a healthier final product.

Comparison of Methods for Reducing Sugar

Feature	Draining & Rinsing	Soaking in Water/Juice	Incorporating into Recipes
Effectiveness	Fairly effective for removing surface syrup.	Highly effective for removing absorbed sugar.	Effectively masks sweetness with other flavors.
Time Commitment	Minimal (less than 5 minutes).	Moderate (30 minutes to a few hours).	Varies depending on the recipe.
Flavor Impact	Freshens the fruit's natural taste.	Makes the fruit taste more natural and less processed.	Sweetness is balanced by savory or tart ingredients.
Best For	Quick snacks, simple toppings.	Maximum sugar reduction for diet control.	Using fruit as an ingredient in complex dishes.

Conclusion

While some may find the high sugar content in canned fruit a deterrent, a few simple steps can make it a perfectly healthy and balanced addition to your diet. Whether you opt for a quick rinse or a more thorough soaking, you have full control over the final sweetness. Choosing fruit canned in water or 100% juice from the start is the best option, but with these techniques, you can transform even heavy syrup-packed fruit into a healthy, versatile ingredient for a variety of meals.

Frequently Asked Questions

Can you remove all the sugar from canned fruit? No, you cannot remove all the sugar, as the fruit itself naturally contains sugars and absorbs some from the canning syrup. The methods described reduce the added sugars but do not eliminate the natural fruit sugars.

Does rinsing canned fruit remove a lot of sugar? Yes, rinsing can remove a significant amount of the added surface sugar from the heavy or light syrups. For fruit canned in juice, rinsing provides less benefit but still helps.

Is canned fruit in 100% juice better than syrup-packed? Yes, fruit packed in 100% juice is a healthier option than syrup-packed, as it contains no added sugars. It's often recommended for those managing their sugar intake.

What is the best way to rinse canned fruit? The best way is to drain the can's contents into a colander and rinse under cool, running water while tossing the fruit gently to ensure even washing.

Can I just pour out the syrup and use the fruit? Yes, simply pouring out the syrup will remove the majority of the added sugar. However, the rinsing step is recommended for a cleaner taste and further reduction of stickiness.

What can I use instead of water for soaking canned fruit? For a flavor-enhancing soak, you can use unsweetened white grape juice, apple juice, or even a mix of water with a squeeze of lemon juice.

How does adding lemon juice to canned fruit help? A little acidity from lemon juice can cut through the residual sweetness, balancing the fruit's overall flavor profile and making it taste less sugary.

Does the canning process itself reduce sugar? No, the canning process does not reduce sugar; the purpose of the syrup is to preserve the fruit's texture, shape, and color. The amount of sugar is determined by the packing liquid chosen by the manufacturer.

Frequently Asked Questions

Can you remove all the sugar from canned fruit?

No, you cannot remove all the sugar, as the fruit itself naturally contains sugars and absorbs some from the canning syrup. The methods described reduce the added sugars but do not eliminate the natural fruit sugars.

Does rinsing canned fruit remove a lot of sugar?

Yes, rinsing can remove a significant amount of the added surface sugar from the heavy or light syrups. For fruit canned in juice, rinsing provides less benefit but still helps.

Is canned fruit in 100% juice better than syrup-packed?

Yes, fruit packed in 100% juice is a healthier option than syrup-packed, as it contains no added sugars. It's often recommended for those managing their sugar intake.

What is the best way to rinse canned fruit?

The best way is to drain the can's contents into a colander and rinse under cool, running water while tossing the fruit gently to ensure even washing.

Can I just pour out the syrup and use the fruit?

Yes, simply pouring out the syrup will remove the majority of the added sugar. However, the rinsing step is recommended for a cleaner taste and further reduction of stickiness.

What can I use instead of water for soaking canned fruit?

For a flavor-enhancing soak, you can use unsweetened white grape juice, apple juice, or even a mix of water with a squeeze of lemon juice.

How does adding lemon juice to canned fruit help?

A little acidity from lemon juice can cut through the residual sweetness, balancing the fruit's overall flavor profile and making it taste less sugary.