Fruit is one of the healthiest things in the world. In my opinion, you should as much of it as you can, particularly the delicious in-season, local stuff. Fruit does not cause a spike in blood sugar because its sugar is fructose, a simple sugar that takes the body much longer to break down than the sugar glucose, even though they contain the same basic components. The simple sugar contained in sweets is generally sucrose, a combination of glucose and fructose that is broken down very quickly (even "high fructose corn syrup" is about half sucrose and half fructose, not mostly fructose). Fructose is so much better than glucose or sucrose for keeping blood sugar levels even that it's often the sweetener of choice for sweets made for diabetics, who should really care about keeping the blood sugar level. (The only caution I would say on fructose is that any sugar can have serious detrimental effects if eaten in excess, so while I eat tons of fruit, I avoid sugar that's added to any food, even in the form of fructose.)
Besides the fact that fruit sugar has a different effect on blood sugar in and of itself, the sugar in fruit is "packaged" with water and fiber, which significantly mitigate any effect on the blood sugar. I think fruit is one of the best foods to eat more of when you're trying to lose weight. I usually eat 2-4 servings of fruit a day, but I try to bump it even higher than that when I'm trying to lose weight. Fruit is just chockful of goodness and nutrition, it's a tasty and low-cal treat to help deal with sweets cravings, and it grows in so many climates that you can find it fresh and local most of the year. Also, fruit has both a serious diuretic and laxative effect, which helps to deal with the "bloat."
