[Sticky] Sugar in fruit?

Fruits
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Firstly, you are right in that fruit has some benefits over things like sweets and biscuits, because it contains nutritional components which are health promoting, such as fibre and vitamins.
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You are also right to be mindful of the sugars they contain though, as all sugars and carbohydrates affect blood glucose control. This means that although the fruits will likely have some positive effects compared to the other sweet foods, they can still ultimately have a negative impact on blood glucose levels if you have too much.
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This does not mean fruit needs to be avoided entirely, but it is important to pay attention to portion sizes and the number of portions you have each day. A portion of fruit is 80g, or about the size of the palm of your hand; and we generally recommend having 5 to 9 portions of fruit and vegetables each day, with most of these ideally coming from non-starchy vegetables.
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If/when you do have some fruit, try to choose options that have a lower carbohydrate content. This can help to ensure your total carbohydrate intake is not higher than your body is able to manage. Tropical fruits tend to be higher in carbs/sugars, whereas options such as berries are usually better. You may find this Diet Doctor article on low carb fruits and/or Dr Unwin's sugar infographics useful to help you make informed choices on this front.
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Alternative options
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Nuts (which you've mentioned) and seeds can be a good alternative, if you do choose to have a snack, but portion control is again important as these do contain carbs too and can be easy to overconsume.
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Yoghurt can also be a good choice, but it is important to check the nutritional information label as some varieties do have high sugar content. This is particularly true of many low(er) fat options. Thicker options, such as Greek Yoghurt or Skyr, do tend to be better.
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With honey, although it is natural it is again important to be aware that it is high in carbohydrate, so it is generally better to make sure you don't have too much or have it too often.
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Diet Doctor have an article on lower carb snack options which you may find helpful.
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Snacking
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Where possible however it is usually recommended to minimise or avoid snacking, unless you have to snack for any reason (such as due to any medication you are taking). Cutting out snacks is not always easy, but steps such as ensuring you include some protein at meals to promote satiety between meals can be helpful.
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Considering whether you could be eating for psychological reasons (such as due to stress, emotions, boredom or out of habit), and trying to take steps to address this, can also be beneficial. There are a number of resources available on the PHC website if you want or need additional information and support to help address problems with psychological eating and/or food addiction.
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I hope that answers your questions, but please let me know if you want or need any more assistance.
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Best wishes,
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Sean (Science and Research Lead at X-PERT Health).

Hi Sean thanks so much for the information I'll have a good read. Would you r recommend joining the Diet Doctor or similar App community to help with better choices?

I do generally have Yeo Valley extra thick yoghurt (5% if available as there doesn't seem to be a full version), plus the optional Rows Light squeeze honey but not always. I tend to stick with Blueberries, Raspberries, Strawberries or Cherries however once a week I'll opt for some other fruit. I avoid Bananas.

I eat my inner mid afternoon between 3 and 4pm most days so my snack is usually around 7pm most evenings. I don't eat breakfast or any other times although I drink 3 cups of tea with Oatly no added sugar milk alternative and plenty of water at least 2 litres a day.

Hopefully I'm on the right track and I'll certainly read up more thank you very much!

You're very welcome!

The benefits of signing up for programmes like Diet Doctor will very much depend on the individual (e.g., whether you want/need additional information and support). In general I would say it is worth taking a look at the available options to see if you think any would be beneficial for you - but if you don't think they are, it certainly isn't a necessity to sign up to anything else!

Diet Doctor do offer a free trial, so there is the option to "try before you buy".

Another option, if you are looking for extra support and information, could be the Freshwell Low Carb Project. This includes a free programme and resources, which are available either online or as a Mobile App.

I have never personally used either of the programmes mentioned above (beyond reading and suggesting some of their articles). I have heard good things about both though from patients and healthcare professionals. It's probably also worth mentioning that neither X-PERT nor myself have any affiliation with either of these programmes, nor do we receive any financial incentive for recommending them.

Overall, from what you've said, it seems to me that you have a good grasp of what things are worth considering, and that you are making some sensible choices. Ultimately lifestyle change often involves some trial and error, to find what works for you. This includes in terms of achieving your own health goals and in terms of making changes which you can stick to long-term. Hopefully the changes you have made will tick these boxes, but after a period of time (or when you get your next set of health results, for example) if things aren't working exactly as you like then you can always consider making some more (or different) changes and/or looking into additional sources of support and information like those above.

You can also of course always come back to this forum if you have any further questions, would like further support, or just have something you would like to say or share. We're always here to help!

Best wishes,

Sean