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Which fruits have the most sugar?

BingMag.com Which fruits have the most sugar? Fruits, like many other foods, have sugar. Some people think that fruit sugar is not harmful and they eat too much fruit. But the amount of sugar in fruits varies, and their benefits and harms depend on your circumstances. To learn more about sugar, fruits and fruits that have the most and the least sugar, stay tuned to BingMag.

Is fruit good or bad for your health?

BingMag.com Which fruits have the most sugar?

Probably one of the most common health advice around the world is that fruits are healthy and wholesome foods. They are actually whole foods and some call them "natural fast food" because some fruits are like a whole meal and are very easy to prepare and eat.

But one thing you need to know about fruits That is, the sugar in fruits is relatively high compared to other foods. For this reason, you may be wondering if fruits are good for your health or can be harmful?

High sugar is not good, but its effect depends on the amount of sugar intake

There is ample evidence that high sugar intake is harmful to the body. These added sugars include table sugar (sucrose) and high fructose corn syrup, both of which are about half glucose and half fructose. One of the reasons that excessive consumption of excess sugar is harmful is the negative metabolic effects of fructose in large quantities. Many people now believe that because excess sugars are harmful, the same should be true of fruits that contain fructose. Also apply. However, this is a misconception. Fructose is only harmful in very large amounts and it is difficult to get large amounts of fructose from fruits.

Fructose can cause damage if consumed in excess. But the fructose in the fruit is not high enough to cause concern. By eating whole fruit, it is almost impossible to get enough fructose into the body to damage it. Fruit is high in fiber and water. Fruits are high in fiber and water, and chewing. They last. For this reason, it takes longer to eat and digest most fruits (such as apples) as a result of which fructose slowly reaches the liver.

In addition, the fruit is extremely satisfying. Most people feel full after eating a large apple, which contains 23 grams of sugar, 13 grams of which is fructose.

Compare it to a soda bottle that contains 52 grams of sugar, which is 30 grams. It is fructose and has no nutritional value.

Eating just one apple will make you feel full and less inclined to eat more. Conversely, a soda bottle is not significantly saturated, and people do not make up for the resulting sugar by eating less.

When fructose enters the liver quickly and in large amounts, such as when you drink soda However, when it reaches the liver slowly and in small amounts, such as eating an apple, your body adapts well to fructose. Easily metabolized.

While eating large amounts of added sugar is harmful to most people, this is not the case with fruits.

Fruits are high in fiber, vitamins, etc. They are minerals and antioxidants.

BingMag.com Which fruits have the most sugar?

There are many nutrients in fruits that are important for health. Fruit does not only contain water and fructose, but also fiber, various vitamins and minerals, as well as large amounts of antioxidants and other plant compounds. Fiber, especially soluble fiber, has many benefits, including reduction Cholesterol levels slow down the absorption of carbohydrates and increase the feeling of satiety. In addition, studies have shown that soluble fiber can help you lose weight.

In addition, fruits are high in vitamins and minerals that many people may not get enough of; Including vitamin C, potassium and folate.

Of course, "fruit" is a complete food group. There are thousands of different fruits in nature that can have very different nutrient compositions.

So if you want to maximize the health effects of fruits, eat more fruits that are rich in nutrients. . Try to eat fruits with skin if possible and use all kinds of fruits in their season.

The skin of fruits is usually very rich in antioxidants and fiber. This is why the types of fruits that we usually eat with the skin are considered healthier than the larger fruits. In addition, eat a variety of fruits because different fruits contain different nutrients, and if you want to enjoy the unique properties of fruits, you should try to include different fruits in your diet.

More research, many benefits Shows fruits

Numerous studies have shown that people who eat more fruits and vegetables are less prone to various diseases.

In many studies, fruits and vegetables are considered While some studies focus only on fruits.

A study of nine studies found that eating fruit daily reduces the risk of heart disease by 7%.

In addition, a A study that looked at fruits and vegetables separately found that vegetables were associated with a reduced risk of breast cancer, but this was not the case with fruits.

Many studies Qat has also shown that eating fruits and vegetables reduces the risk of heart attack and stroke, which are the two leading causes of death in many countries around the world.

A study of how different types of fruits work Examined the risk of type 2 diabetes. Those who ate more grapes, apples, and blueberries had the lowest risk, and blueberries had the strongest effect on reducing the risk of developing diabetes.

  • Early Signs)

However, one of the problems with this observational research is that it cannot prove that the links between fruit consumption and disease are directly causal. People who eat more fruit tend to be more lifestyle-oriented, smoke less, and exercise more.

However, a few randomized controlled trials (actual human trials) have shown Increasing fruit intake can lower blood pressure, reduce oxidative stress, and improve blood sugar control in diabetics.

In general, research has shown that fruits They have significant health benefits, and there is ample evidence that high fruit consumption is associated with a lower risk of serious diseases such as heart disease, stroke, and type 2 diabetes.

Eating fruit can help. Weight Loss Helps

One thing that is often overlooked about fruits is that they are incredibly filling. Because fruits contain a lot of fiber and water and are chewed for a longer period of time, fruits are very satisfying. Satiety index is a measure of how full different foods make a person feel. Fruits such as apples and oranges are among the foods that have the highest score; Even more than beef and eggs.

That means if you increase your intake of apples or oranges, you will probably feel so full that you automatically consume less than other foods. There is also an interesting study that shows how fruits can help you lose weight.

In this six-month study, 9 men ate a diet consisting of fruit (82% of daily calories) and nuts (18% of calories). Daily) followed. These people lost significant weight. In general, given the strong effects of fruits on satiety, it seems that replacing other foods, especially fast foods, with fruit is beneficial for weight loss in the long run.

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When should we avoid eating fruits?

BingMag.com Which fruits have the most sugar?

Another reason is that you should avoid fruit if you are on a low-carb or ketogenic diet. The main purpose of these diets is to reduce the amount of carbohydrates enough for the body to use more ketone bodies for fuel instead of glucose.

For this to happen, it is necessary to reduce carbohydrates to less than Lose 50 grams a day, sometimes up to 20-30 grams.

Given that only one piece of fruit can contain more than 20 grams of carbohydrates, it is obvious that fruits are unsuitable for such diets. . Even just one piece of fruit a day can easily get you off the diet.

Juices and dried fruits should be limited

Even though whole fruits are very healthy for most people And they are useful, avoid eating too much juice or dried fruit.

Many of the juices on the market are not "real" juices. They consist of mixing water with a kind of concentrate and a lot of sugar. Even 100% natural juices should be consumed infrequently. There is a lot of sugar in fruit juices; About the size of a sugar-sweetened drink.

However, juices have no fiber, and by eating them in a short time, you get a lot of sugar into your body.

For these reasons. Similarly, dried fruits are very high in sugar and are very easy to eat.

Smoothies are neither very good nor bad. If you put all the fruit in a blender, it is much better than just drinking fruit juice.

Which fruits have the most sugar?

If you have a limited diet, for example due to diabetes If you are advised to consume less sugar, you need to know the different fruits in terms of sugar content. Here are the fruits that have the most sugar:

1. Mango

BingMag.com Which fruits have the most sugar?

Mango is one of the fruits that, along with its many properties and unique taste, has a lot of sugar. has it. For example, a mango has 45 grams of sugar. If you are trying to lose weight or have low-sugar diets, it is best to use mangoes with caution. To use the properties of this fruit and enjoy its taste, you can eat a few slices of it instead of a whole mango and leave the rest of the fruit for later.

  • 14 properties of mango for Health (and how to prepare 4 delicious meals with it)

2. Grapes

Grapes are another popular fruit that has a great variety. One cup of grapes contains 23 grams of sugar. Because of its special appearance, the amount of grapes you eat will soon increase, and eventually, the amount will be very noticeable. To reduce consumption, be sure to separate some grapes first and do not leave the whole bunch in front of you. Depending on your diet, you can separate and consume the right amount of grapes from the bunch.

3. Cherry

Cherry is a very beautiful and delicious fruit. This lovely summer fruit is high in sugar. One cup of cherries contains 18 grams of sugar. If you eat a large bowl of cherries, you will soon lose track of your sugar intake and consume large amounts of sugar. This amount of sugar is not useful at all if you have diabetes or are trying to lose weight. For cherries, you must first measure and separate a certain amount of it and then start eating.

4. Pears

BingMag.com Which fruits have the most sugar?

Pears also have a lot of sugar. An average pear contains 17 grams of sugar. If you like to enjoy the lovely taste and unique properties of pear, it is better to halve it or consider its high sugar content for other foods throughout the day.

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5. Figs

A medium-sized fig has 16 grams of sugar. This fruit with some cheese can be a complete meal alone.

6. Banana

Banana without exaggeration is the most popular fruit in the world. An average banana has 14 grams of sugar. If this amount of sugar is more than what you are allowed to consume, you can halve a banana and turn it into a complete breakfast with peanut butter and cereals to enjoy its many properties.

Summary

Fruits have sugar in addition to many benefits such as fiber and vitamins. If you have a sugar-restricted diet, you should be more careful about eating fruits. Juices and dried fruits can get a lot of sugar into the body in a short time. Do not neglect the consumption of fruits, but always be careful about the amount of fruits you eat.

This article 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 Digitica Magazine Disclaimer .

Source: Healthline , Webmd </ p>

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