Moderating Fruit Intake for Health: The Low-Sugar Fruits to Include and High-Sugar Fruits to Limit

2023-06-01 09:33:00

Fruits and vegetables are among the basic foods in all parallel diets, but some of them contain a high percentage of sugar that requires a person to eat them in moderation, especially for people with or at risk of diabetes.

There is no doubt that consuming unprocessed foods in moderation, including fruit, is healthy. Fruits are rich in vitamins and minerals that are useful for body functions, and they are also rich in fiber, which is a good ally in the digestive process. However, some fruits contain a high sugar content, which means that they should be eaten in moderation or replaced with others that contain low fructose, according to what was published on the website. Topsante.

What is fructose?

It is a naturally occurring simple sugar found primarily in fruits and honey. It has a lower glycemic index than glucose.

Is eating fruit daily good?

It is important to know that as long as balance is the basis of nutrition, there is nothing to worry regarding. For example, bananas contain 14.8 grams of sugar per 100 grams, but in return it helps to increase energy, especially when eaten following physical activity.

What is the right time to eat fruit?

A number of nutritionists recommend avoiding eating fruits following main meals, to avoid them remaining for hours in the stomach and fermenting them because they contain fructose. This fermentation is responsible for indigestion and bloating, in addition to an increase in waist circumference.

But in fact, fruits are not digested in the stomach, but rather in the small intestine, where the sugars they contain are released.

Danger of consuming too many sugar-rich fruits

Some fruits are high in sugar but lack in fiber, such as mangoes, cherries, grapes, avocados and pineapples. Therefore, eating it frequently, which is quickly digestible, would lead to a rapid rise in the level of sugar in the blood. Therefore, the basic rule remains to eat it in moderation and with great care.

Low-sugar fruits, which are considered the healthiest fruits, include citrus fruits such as oranges, grapefruits and lemons, and red fruits such as raspberries, strawberries…which only contain between 7 and 10 percent sugar.

What fruits are rich in sugar?

1- Figs:

100 grams of fresh figs contain 14 grams of sugar, and this amount increases if the figs are dried to 48 grams of sugar per 100 grams or 8 cubes of sugar.

2- Dates

Dates contain 63 grams of sugar per 100 grams. Since the glycemic index is high, it should be avoided between meals, because high blood sugar increases the chance of storing it more. On the other hand, it has many health benefits.

3- Banana

Bananas are distinguished for their vitamins, potassium, magnesium and fiber. They also contain sugar (15 grams per 100 grams). However, for athletes, it is considered a snack that provides them with energy before or following physical activity.

4- Mango

It contains 63 calories and 14 grams of sugar per 100 grams, in return it is an excellent source of potassium.

5- Pineapple

Pineapple mainly contains 11 percent carbohydrates, and pineapple sugar is most present when it is ripe in the form of sarcose, fructose and glucose.

6- Grapes

Grapes contain 74 calories and 16 grams of sugar per 100 grams, so it is important to eat them in moderation.

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