The diet that we currently follow contains more and more nutrients and substances that are not very beneficial for our health. One of the biggest excesses that we usually do is the consumption of fruits with high sugar.
It is useless to eliminate sugary products from the diet if we end up replacing them with a large amount of very sweet fruit that also contains sugar. Keep in mind that the fruit, although it is more natural, can also increase the level of blood sugar, something that must be controlled whether we want to lose weight, or if we have an important metabolic disease such as diabetes.
According to the recommendations of nutritionists, endorsed by the WHO (World Health Organization), you must take a minimum of 3 to 4 daily fruits within a healthy and balanced diet to provide vitamins, minerals, fiber and other nutrients. But it is also important to limit the consumption of sugar and for this it is worth to know the fruits with high sugar.
What are the fruits with high sugar?
The sugar in fruits is more natural than the refined sugars found in prepared foods or in commercial sugar. It has nothing to do with it, but if we spend too much fruit sweetened, it can be harmful to health.
Then we will see the fruits with high sugar, which does not mean that we should eliminate completely from the diet, but only be careful and not abuse them if we do not want to spend with the contribution of this nutrient.
You can make an intelligent consumption, combining them with other fruits with fewer sugars, more rich in water, fiber and also provide other vitamins and minerals.
In a balanced diet, all food should always be taken in moderation and fruit is no exception. If you do not have clear idea on how to do it within your daily meals in the most appropriate way, consult it with a nutritionist.
The kiwi is one of the fruits that offer the best nutritional profile in the diet. It is a fruit rich in fiber recommended to prevent and improve constipation. It also contains a large amount of minerals, antioxidants and vitamins, among which its high content of vitamin C stands out.
And although it contains a lot of water, this delicious fruit also has about 8 grams of sugar per 100 grams of product, which can vary depending on the maturation of the fruit or the variety of kiwi we are consuming.
The kiwi is a state of full maturity is always recommended within any diet and can even be taken freely by patients with diabetes without risk to increase the blood glucose level.
Pineapple is another of the most interesting fruits with high sugar for the diet. Its marked acid character also indicates that it is rich in vitamin C and other vitamins that are very beneficial for health. The pineapple highlights its high amount of folic acid and enzymes that help in digestion.
This fruit is highly diuretic since it contains a lot of water and that is why it is always taken in diets to lose weight. In what we must be careful when consuming the pineapple is in the degree of maturation of the fruit, since when more mature it is a greater quantity of sugar we will find.
Pineapple in a normal state contains about 10 grams of sugar per 100 grams of product. Consume it always natural, avoiding the canned pineapple, both the one that comes in syrup and the one in its juice, since both always have added sugars.
How good are the cherries! They contain a large amount of fiber when taken complete with the skin; rich in vitamin and minerals, but also with a large amount of sugar, with a total of 13 grams of sugar per 100 grams of net product.
If you take it, always do it when the cherry season is. Take advantage of its content in potassium, calcium and magnesium, necessary for your bones, and its large amount of vitamin A to protect your skin and the sense of sight. It is also laxative, and protects against cardiovascular problems by being a powerful antioxidant.
We continue climbing the scale of fruits with high sugar, continuing with the banana, which in its mature state can have even more than 13 grams of sugar per 100 grams of product. And the banana is a very good food for health, but its density and its low content of water make it as caloric compared to other fruits.
This fruit is rich in carbohydrates, among which we find a lot of fiber, but also a high starch content. As the banana matures, the starch is divided into smaller and smaller molecules, which are the sugars in the fruit. It becomes more digestive, yes, but also more sugary.
Among all these macronutrients, you will also find a remarkable content of B vitamins, folic acid, and minerals such as magnesium and the famous potassium necessary for the recovery of muscles after sports.
The mango is the most delicious tropical fruit, with an exquisite flavor, very sweet the more mature it is. It contains a large amount of vitamin C, as well as antioxidant vitamin E and vitamin A which gives it its orange color.
It is rich in water and fiber and like pineapple it is also highly digestive because it has a very characteristic composition in enzymes. But it also contains a lot of carbohydrates, among which we find sugar.
Although it is a very depurative fruit, we cannot forget that it has around 14 grams of sugar per 100 grams of net product. The more mature we take it, the more sugar it contains, so we must be careful, and not abuse its consumption, combining it with other fruits in our day to day.
The wine is obtained from the grapes. Grapes are the fruits with high sugar, thanks to the high concentration of sugars that is obtained to be fermented directly by the yeasts. Between its compositions it emphasizes the water, the fiber and the sugar, but also other nutrients that only are in this so singular fruit.
Grapes contain a large amount of natural antioxidants, such as anti- cyanines, resveratrol and quercitin. It also contains a lot of vitamin C, and minerals such as calcium, iron, potassium and copper.
Keep in mind that its sugar content has a high degree of assimilation, which means that they are mainly simple sugars, which are absorbed in the digestion and pass into the bloodstream very quickly. The more ripe and sweet the grapes are, the more sugars they will have, around 16 grams or even more per 100 grams.
The same happens with fresh children, a fruit that ripens quickly, obtaining from the complex carbohydrates that make up a large amount of sugars in fruit. This is noticed when you taste a fig and it is very sweet. The more mature you are, the more content you have, of at least 17 grams of sugar per 100 grams of edible product.
Why is the fig such a healthy food then? Fig has highest amount of fiber content in it besides vitamin C, beta carotene and minerals. It is rich in antioxidants that are not found in other fruits, very beneficial for the health and maintenance of the cells of our body.
The fig is a natural laxative, which taken in moderation helps us go to the bathroom every day, improving the intestinal transit and state of conservation of the bacterial flora found in our colon.
Watermelon is not perhaps one of the most recommended fruits for diabetics. It is true that it has very few calories, but in the table of fruits with high sugar, it has a high percentage of this nutrient, and very little amount of dietary fiber.
Watermelon has sugar and water, but a fast assimilating sugar that goes directly to the blood and increases the glycemic level. This sugar is about 18 grams per 100 grams.
In addition we can find antioxidants such as vitamin C, potassium and magnesium. Not everything was going to be bad in the watermelon, since as fruit, in fact, it is very beneficial to include it in the diet in moderation, especially in summer to increase water consumption.
Something similar happens with the orange, which is a very watery fruit and at the same time can contain a large amount of sugar that is barely compensated with low fiber content. The most sugar can contain mandarin, with about 23 grams of sugar per 100 grams, although this will depend on the degree of sweetness of the piece of fruit we are taking.
Oranges, as everyone knows, has a large amount of vitamin C, vitamin A and vitamins of group B. In it we find minerals necessary for health, and a high amount of pectins, which are fiber for our body.
Although oranges contain a lot of sugar, we should never eliminate them from the diet. Make responsible consumption, and you can get all their benefits without risks.
But if there is a queen among the fruits with high sugar, without counting the dried fruits, it could not be other than the date. It is a fruit that naturally appears very condensed, and that when it reaches its maturity, when it can be consumed, it already contains a high sugar content of up to 63 grams per 100 grams of edible product.
This fruit of date palms is rich in fiber, vitamin C and calcium, but above all it provides a large amount of sugar, which should be limited in any diet. We must take special care with people who have diabetes, and those who have vascular problems because of the content of tyramine that has this delicious fruit.
Fruits with less sugar
You already know the fruits with high sugar than you can find in any supermarket, but which ones have the lowest sugar content?
Do not forget that, in general fruits are foods that contain glucose naturally, but there are some that are less caloric, and whose sugar content is much lower. Among them, citrus fruits such as lemon and grapefruit stand out, which are less sweet and have something contained in water, as happens with the classic melon that is not excessively sweet.
Among foods with less sugar, we also find red fruits, such as strawberries, blueberries, blackberries and raspberries, with a sugar content of around 4 grams per 100 grams of product.
Any type of fruit has a place within a balanced and healthy diet, as long as you limit other foods high in glucose that are not healthy, such as processed foods and sugary foods.