If you are on a low carb diet or have diabetes, you may have heard conflicting advice about fruits and their sugars. Knowing Which fruits are naturally lower in sugar will help you make better choices based on your nutritional needs. The lower the sugar content of a fruit, the more you can consume. Join us to learn more about the sugar content of different fruits. Is fructose, have a low glycemic index (GI). The lower the GI of a food, the less it has an effect on blood sugar. In general, fruits can be classified as low to high sugar as follows:
- Berries: Low in sugar, but high in fiber, antioxidants, and Other nutrients are.
- Summer fruits: Peaches, plums, nectarines and apricots can be eaten alone and can be used to make fruit salads.
- Winter fruits: Apples, pears and citrus fruits (like oranges) are moderately sugary.
- Tropical fruits: Pineapple, pomegranate, mango, banana Fresh figs are high in sugar, but guava and papaya are slightly lower in sugar.
- Dried fruits: dates, raisins, apricot leaves, prunes, dried figs and Are sugars. Dried blueberries and cranberries contain less sugar, but may have added sugar because of their sour taste. Dried fruits are commonly used to make granola and breakfast cereals, Which are high in carbohydrates.
Fruit sugar (low to high) /2206/20961-2.jpg ">
In the following, we will examine the sugar of common fruits in more detail:
- Small green lemon (1/1 gram of sugar, 7 grams of carbohydrates, and 1/9 gram of fiber in one fruit) and large yellow lemon (1.5 grams of sugar, 4.5 grams of carbohydrates and 1.6 grams of fiber in one fruit): Lemons are commonly used to flavor water and other foods and beverages. ): You can use apricots fresh in spring and early summer. But be careful how much you eat apricot leaves, because they have more sugar.
- Raspberries (4.5 grams of sugar, 14.7 grams of carbohydrates and 8 grams of fiber per glass Raspberry is a low-sugar fruit that can be used alone or to prepare and decorate other foods. Raspberries are available fresh in the summer and frozen in the rest of the year. Fruit): Kiwi has a mild taste, but gives a pleasant color to fruit salads.
- Fresh figs (6.5 grams of sugar, 7.7 grams of carbohydrates and 1.2 grams of fiber In a small number of figs): The amount of sugar in dried figs is higher and varies from 5 to 12 grams per number of figs.
- Blackberries (7 grams of sugar, 13/8 grams of carbohydrates and 6.7 grams of fiber per glass) and strawberries (4.7 grams of sugar, 11.7 grams of carbohydrates and 3 grams of fiber per glass): Although the sugar of these two fruits is slightly higher than raspberries , But still good choices.
- Tangerines (8 grams of sugar, 10.1 grams of carbohydrates and 1.3 grams of fiber in a medium tangerine): Tangerines over oranges It has less sugar. In addition, it is easily transported due to its small size.
- Grapefruit (8.5 grams of sugar, 13 grams of carbohydrates and 2 grams of fiber per half of fresh grapefruit): You can use this fruit alone or in combination with other fruits in the form of salad.
- Watermelon (5.9 grams of sugar, 11.6 grams of carbohydrates and 0.6 grams of fiber per glass): Nothing is as enjoyable as a slice of cool watermelon on a hot summer day, but Its sugar content is slightly higher compared to other fruits. However, it has a lot of water and therefore can be satisfying.
- Nectarine (11 grams of sugar, 15 grams of carbohydrates and 2.4 grams of fiber in a medium-sized fruit): Nectar is a good source of fiber and tastes better when ripe.
- Peaches (11 grams of sugar, 12 grams of carbohydrates and 2 grams of fiber in a small piece of fruit): This fruit can be eaten alone or you can use it to prepare a variety of desserts, smoothies and..
- Garmak (12 grams of sugar, 13 grams of carbohydrates and 1 gram of fiber per glass) : This delicious fruit can be used alone or as a fruit salad.
- Oranges (12.2 grams of sugar, 15.4 grams of carbohydrates and 1.3 grams) Fiber in a medium-sized fruit): This fruit has a firm skin that allows you to easily carry it with you and eat it as a snack whenever you want.
- Banana (14.4 grams of sugar, 27 grams of carbohydrates and 1.3 grams of fiber in a medium banana): Bananas have a pleasant taste, but contain more sugar and carbohydrates than many fruits.
- Blueberries (15 grams of sugar, 21 grams of carbohydrates and 3.6 grams of fiber in a glass): Although blueberries have more sugar than other berries, they are rich in antioxidants. li>
- Grapes (15 grams of sugar, 16 grams of carbohydrates and 1 gram of fiber in a glass): If you are careful about the amount of sugar you consume, you should pay attention to the amount of grapes you eat.
- Pineapple (16/3 g sugar, 22 g Carbohydrates and 2.3 grams of fiber per glass): Pineapple, as a tropical fruit, has more sugar than other options, but is a rich source of thiamine (vitamin B1) and has anti-inflammatory properties. .
- Pears (17 grams of sugar, 27 grams of carbohydrates and 5.5 grams of fiber in an average number of fruits): This winter fruit is relatively high in sugar and carbohydrates, but the source It's good for vitamin C.
- Cherries (17.7 grams of sugar, 22 grams of carbohydrates and 3 grams of fiber per glass): Eating fresh cherries in the summer is fun, but If you want to limit the amount of sugar in your diet, you have to keep a balance.
- Apples (19 grams of sugar, 25 grams of carbohydrates and 4.4 grams of fiber in a medium number of fruits): Apples are a high-quality fruit, but have more sugar than tangerines or oranges. Pomegranate (21 grams of sugar, 29 grams of carbohydrates and 6 grams of fiber in an average pomegranate): If you limit the consumption of this fruit to 30 grams, you will get less sugar and carbohydrates by eating it.
- Mango (22.5 grams of sugar, 24.7 grams of carbohydrates and 2.6 grams of fiber in a glass): Mango is high in sugar and carbohydrates, so if you follow a low-carb diet, you should eat more often. Reduce it.
- Dried fruits such as prunes (8.8 grams of sugar, 4.30 grams of carbohydrates and 3.4 grams of fiber in five plums), raisins ( 18.5 grams of sugar, 22 grams of carbohydrates and 1.2 grams of fiber per 30 grams) and dates (4 grams of sugar, 3.5 grams of carbohydrates and 0.6 grams of fiber per fruit) are very high in sugar. If you want to include these foods in your diet, be careful not to over-consume them.
fruits and low-carb diets
The amount of fruit consumed depends on the amount of carbohydrates in your diet:
- Diet with less than 20 grams of carbohydrates:
- Diet with 20 to 50 grams of carbohydrates: In this type of diet, you can eat a unit of fruit almost every day. .
- Diet containing 50 to 100 grams of carbohydrates: If you limit your intake of other sources of carbohydrates, you can eat two servings of fruit a day.
If you use the plate method, you can add a small slice of fruit or half a glass of fruit salad to your plate. When using the Glycemic Index (GI) to choose your food, keep in mind that most fruits have a low GI and can be used by you. But the GI of pineapples and dried fruits is moderate, and you should be careful about how much you eat.
If you want to limit the sugar in your diet, instead of eliminating fruits Avoid sweets. Because fruits contain fiber, vitamins and minerals. Just pay attention to the type of fruit you choose and do not overdo it. If you have diabetes, it is best to consult a nutritionist about the permissible amount of fruit consumption.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .