Fruits should appear in our daily diet for their health benefits: energy nutrients, carbohydrates, healthy fats, vitamins, proteins and vegetable fibers that favor the immune system. But beware: some have much more sugar than it seems
It is known, not all fruits are composed of the same nutrients or in equal amounts. There are some foods that stand out from the others for providing our body with more benefits.
"That does not mean that we should not consume the rest of the fruits obtained from plants to have a balanced and healthy diet. All fruits, to a lesser or greater extent, have advantages for our health, "recommends the site SaludyMedicina.org.
At what time it is convenient to consume the fruits. Photo: Freepik
Does eating a lot of fruit make you fat?
To this day, fruits continue to generate confusion about whetherthey are fat and how much sugar they contain.
A serving of fresh fruit can carry between 1 and 17 grams of natural sugars. But how can we measure if it is a lot or a little?
"It will depend, for example, on whether we have a healthy weight, if in that same meal we have already incorporated refined carbohydrates of rapid absorption, if we will eat a very sweet dessert or if we lead a sedentary life," explains the site Saber Vivir TV.
For example, it is clear that the figure varies greatly depending on the fruit chosen.
Table with the sugar that each fruit has
In the following list, the health portal ordered the fruits from highest to lowest, and the amount of sugar per 100 grams is mentioned.
The banana, top in the table of fruits with more sugar. Photo Guillermo Rodriguez Adami
- Banana 17.3 g
- Green grape 17,3 g
- Black grape 15,5 g
- Persimmon 15.3 g
- Lychee 14.5 g
- Pomegranate 13.7 g
- Mango 13.1 g
- Apple 12.7 g
- Plum 12 g
- Fig 11.9 g
- Blueberry 11,3 g
- Pineapple 11,3 g
- Pear 11.3 g
- Tangerine 10,8 g
- Nectarine 10.2 g
- Kiwi 9.8 g
- Cherry 9.6 g
- Orange 8.2 g
- Peach 7.8 g
- Passion fruit 7.7 g
- Papaya 7.6 g
- Cantaloupe melon 7.4 g
- Loquat 7.2 g
- Blackcurrant 7 g
- Apricot 7 g
Raspberry cake. We must be alert if we consume dessert. Photo: Fernando de la Orden.
- Raspberry 7 g
- Carambola 6.3 g
- Quince 6.3 g
- Watermelon 6.3 g
- Blackberry 6.2 g
- Melon 5.7 g
- Strawberry 5.5 g
- Grapefruit 5.4 g
- Rhubarb 1 g
- Lemon 1 g
Bananas and grapes, the fruits with the most sugar
Many may have guessed that grapes are at the top of the list, but I don't know if bananas have been taken into account.
After these two fruits, persimmon, lychee, pomegranate and mango appear, all with a sugar content ranging from 17 to 13 g / 100 g).
Little difference between green and black grapes. Photo: Shutterstock
Specialists point out that if after consuming fruit gas, diarrhea or bloating appear, the body may not have assimilated well neither its sorbitol (it is a sugar alcohol that is used as a bulking sweetener in various food products) nor its fructose (monosaccharide naturally present in fruits, vegetables or honey) or have intolerance to that sugar.
It is also worth mentioning dried or dried fruit, which concentrates much more sugar due to the drying process to which they are subjected, something that diabetics should take into account when preparing their diet, they point out in Mayo Clinic.
Dates top the list: just three units already provide 24 g of fructose. It is followed by raisins, dried figs and apricots. The ideal is to take a handful (about 20 g) or use them when you need fast energy.
Fruits with little and almost no fructose
The group of fruits that heads the table is followed by those that have between 12 and 7 g per 100 g.
There they appear to the apple, with numerous virtues and that perhaps one would imagine lower in the ranking-
Lemon, last on the list with 1 gram of sugar per 100 grams.
And those of purple color, such as plums, figs and blueberries, follow on the list. Then comes the yellow-orange range, with pineapple, tangerine, nectarine, orange, peach, passion fruit, papaya, cantaloupe melon and medlar
And for the end, with less sugar (between 6 and 1 g / 100 g), appear especially those fruits rich in water, such as watermelon, melon, strawberry, grapefruit or lemon.
How much fruit to eat per day
The World Health Organization recommends not taking a large amount of fruit, but dos or three pieces daily.
People with diabetes should be careful about how much fruit they consume.
The explanation not only has to do with excess sugar, but with leaving out other nutritious foods.
It is also worth noting that in healthy people, that fructose does not have a great impact on blood glucose levels, since it does not need insulin to be absorbed (as it does with other sugars). But yes in those who suffer from diabetes and who are insulin-dependent.
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