Fruits containing little sugar. Which vegetable has the most sugar? Fruits: where the most sugar is

Fruits are an important part of a healthy diet. They are rich in fiber, antioxidants and other phytochemicals that are beneficial to the body.

Unlike many other foods, fruits are not only rich in sugar, but also nutrients that keep the body feeling full and help slow the absorption of sugar.

Thus, energy is accumulated in the body for a long time. However, a big problem for modern man is that he consumes too much sugar, including from fruit.

Why sugar is bad for you

Stress forces many people to turn to the consumption of sweets of various types, with which they want to calm a shaken nervous system. But eating too much sugar causes obesity, type 1 and type 2 diabetes, and many other diseases. Sugar is often called the “white death”. Sugar harms the functioning of the cardiovascular system. It contributes to poor circulation and leads to heart attacks and strokes.

People suffering diabetes mellitus, allergic reactions, and those who decide to get rid of excess fat deposits should know which fruits contain less sugar.

Fruits: where is the most sugar

When it comes to fruits, some are considered healthier than others due to their lower sugar levels. Both dried fruits and concentrated fruit juices contain high amounts of sugar, so eating fresh fruit is beneficial.

If you like to eat fruits that are low in sucrose, this will help reduce your overall sugar intake.

Fruits with low sugar content (up to 3.99 g per 100 g of fruit) include:

• Avocado – 0.66 g. One raw fruit contains up to 1 g of sugar.
• Lime – 1.69 g. An average lime weighs about 100 grams, so its sugar content is 1.69 g.
• Lemon – 2.5 g. A small lemon contains only 1.5–2 g of sugar.
• Sea buckthorn – 3.2 g. In a full glass 5.12 g.
• Lime, raspberries and blueberries contain little sugar.

Fruits containing sugar large quantities(4–7.99 g per 100 g of fruit):

• Cherry plum – 4.5 g. The average fruit contains about 1 g of sugar.
• Watermelon - 6.2 g. A cup of watermelon pulp contains 9.2 g.
• Blackberries - 4.9 g. A full glass contains 9.31 g of sugar.
• Strawberries – 6.2 g. A full glass of fresh berries contains 12.4 g of sugar.
• Strawberries - 4.66 g. A glass of its aromatic fresh berries contains 7-8 g of sugar, and frozen berries - 10.
• Cranberry – 4.04 g. A cup of fresh cranberries contains slightly less than 5 g of sugar, and a cup of dried cranberries contains more than 70 g.
• Raspberries – 5.7 g. A glass of berries average size contains 10.26 g of sugar.
• Nectarines – 7.89 g. A medium-sized nectarine contains 11.83 g of sugar.
• Papaya – 5.9 g. A glass of diced fruit contains only 8 g of sugar, and already in a glass of fruit puree there are 14 g of sweet substance.
• Wild forest rowan – 5.5 g. In a full glass 8.8 g.
• White and red currants - 7.37 g. A glass of fresh berries contains 12.9 g of sugar.
• Blueberries - 4.88 g. A full glass of blueberries contains 8.8 g of sugar.

Fruits with average sugar content (8–11.99 g per 100 g of fruit):

• Apricot – 9.24 g. A small apricot contains 2.3 g of sugar.
• Quince 8.9 g. One small juicy fruit contains 22.25 g of sugar.
• Pineapple – 9.26 g. Pineapple contains quite a lot of natural sugar - up to 16 g per glass.
• Oranges – 9.35 g. Without peel, a medium-sized orange contains 14 g of sugar.
• Lingonberries - 8 g. In a glass full to the brim 11.2 g.
• Blueberries – 9.96 g. In a glass there are 19 g of sugar.
• Pears – 9.8 g. 13.23 g contains one ripe fruit.
• Grapefruit - 6.89 g. Citrus without peel contains 25.5 g of sugar.
• Guava – 8.9 g. One average fruit contains 25.8 g.
• Melon – 8.12 g. A medium-sized melon without peel contains about 80 g of sugar.
• Kiwi – 8.99 g. The average fruit contains 5.4 g of sugar.
• Clementine – 9.2 g. One small fruit without peel contains 4.14 g of sugar.
• Gooseberries - 8.1 g. A full glass contains 19.11 g of sugar.
• Kumquat – 9.36 g. The medium-sized fruit contains about 5 g of sugar.
• Tangerines - 10.58 g. An average tangerine without peel is 10.5 g.
• Passion fruit – 11.2 g. The average fruit contains 7.8 g of sugar.
• Peaches – 8.39 g. One small peach contains 7.5 g of sugar.
• Chokeberry - 8.5 g. In a glass 13.6 g
• Plums - 9.92 g. One berry contains 2.9-3.4 g of sugar.
• Black currant – 8 g. In a full glass 12.4 g.
• Apples - 10.39 g. An average apple contains 19 g of the sweet substance, and a cup of diced fruit contains 11-13. Green varieties contain less sugar than red varieties.

Fruits with a high sugar content (from 12 g per 100 g of fruit) are:

• Bananas – 12.23 g. A ripe banana contains 12 g of sugar.
• Grapes – 16, 25 g. The sugar content in a glass of grapes is 29 grams.
• Cherries, sweet cherries – 11.5 g. A glass of cherries contains on average 18–29 g of sweet substance, and sour varieties 9–12 g.
• Pomegranate – 16.57 g. Pomegranate seeds contain 41.4 g of sugar.
• Raisins – 65.8 g. One full glass contains 125 g of sweet substance.
• Figs – 16 g. A cup of raw figs contains 20 g of sugar, while dried figs contain much more.
• Persimmon – 12.53 g. 28.8 g of sugar in one persimmon.
• Mango - 14.8 g. Whole fruit contains 35 g of sugar, and a cup of crushed 28 g.
• Lychee – 15 g. A small cup of berries contains about 20 grams of sugar.
• Dates – 69.2 g. A medium-sized pitted date contains 10.38 g of sugar.

If you have any diseases, for example, diabetes, you should consult your doctor regarding the number and types of fruits. Also, do not forget about dividing the daily dose into portions. It is better to eat 100–150 g in parts throughout the day, rather than load up on it in one sitting. They can be consumed before the main meal, after it and during breaks as a snack. In any case, the beneficial properties of fruits and berries will not remain idle in the body and will bring benefits, but only if you observe the measure.

Honey is not just a food product, but a real natural medicine that helps fight many ailments. It contains essential vitamins and minerals, as well as many other beneficial substances that help improve the functioning of the body.

But there are diseases in which the use of this sweet product is contraindicated, for example, individual intolerance and hay fever. And although diabetes is not one of them, many diabetics wonder: does honey raise blood sugar levels?

To find the answer, you need to understand the effect of honey on blood sugar levels and the body of a person diagnosed with diabetes in general. What is the glycemic and insulin index of honey, and how many bread units are contained in this product.

Composition of honey

Honey is a completely natural product produced by honey bees. These small insects collect nectar and pollen from flowering plants, sucking them into the honey goiter. There it is saturated with useful enzymes, acquires antiseptic properties and a more viscous consistency. This type of honey is called flower honey and is allowed to be consumed even by people with impaired glucose tolerance.

However, in summer and early autumn, instead of nectar, bees often collect the juice of sweet fruits and vegetables, which also produces honey, but of lower quality. It has a pronounced sweetness, but does not have those useful properties, which are inherent in honey from nectar.

The product produced by bees that feed on sugar syrup is considered even more harmful. Many beekeepers use this practice to increase the volume of products obtained. However, calling it honey would be incorrect, since it consists almost entirely of sucrose.

The composition of natural flower honey is extremely diverse, which determines a wide range of its beneficial properties. It contains the following valuable substances:

1. Minerals – calcium, phosphorus, potassium, sulfur, chlorine, sodium, magnesium, iron, zinc, copper;
2. Vitamins – B1, B2, B3, B5, B6, B9, C, H;
3. Sugars – fructose, glucose;
4. Organic acids - gluconic, acetic, butyric, lactic, citric, formic, maleic, oxalic;
5. Amino acids – alanine, arginine, asparagine, glutamine, lysine, phenylalanine, histidine, tyrosine, etc.
6. Enzymes - invertase, diastase, glucose oxidase, catalase, phosphatase;
7. Aromatic substances – esters and others;
8. Fatty acids - palmitic, oleic, stearic, lauric, decenoic;
9. Hormones – acetylcholine;
10. Phytoncides - avenacin, juglon, phloridzin, pinosulfan, tannins and benzoic acid;
11. Flavonoids;
12. Alkaloids;
13. Oxymethylfurfural.

At the same time, honey is a high-calorie product - 328 kcal per 100 g.

Honey is completely fat-free and contains less than 1% protein. But carbohydrates are about 62%, depending on the type of honey.

The effect of honey on blood sugar

Sugar level

As you know, after eating food, especially one rich in carbohydrates, a person’s blood sugar levels increase. But honey affects glucose levels in the body in a slightly different way. The fact is that honey contains complex carbohydrates, which are absorbed very slowly and do not provoke an increase in glycemia.

Therefore, endocrinologists do not prohibit their diabetic patients from including natural honey into your diet. But eat honey at the same time dangerous disease permitted only in strictly limited quantities. So 2 tbsp. Spoons of this delicacy per day will have a beneficial effect on the patient’s body, but will not be able to increase blood sugar.

Another reason why honey does not worsen the patient’s condition when there is high blood sugar is its low glycemic index. The value of this indicator depends on the type of honey, but in most cases does not exceed 55 grams.

Glycemic index of honey of various varieties:

• Acacia – 30-32;
• Eucalyptus and tea tree (manuka) – 45-50;
• Linden, heather, chestnut - 40-55.

Patients with diabetes are recommended to consume honey collected from acacia flowers, which, despite its sweet taste, is completely safe for diabetics. This product has a very low GI, which is only slightly higher than the glycemic index of fructose. And the grain units contained in it are about 5 hex.

Acacia honey has very valuable dietary properties. Therefore, even those patients who are not sure whether they can eat honey if they have diabetes can consume it without fear or not. It does not increase glucose levels in the body and is therefore an excellent substitute for sugar.

However, the glycemic index is not the only important indicator of foods for diabetics. The insulin index of food is no less important for the patient’s well-being. It depends on the amount of carbohydrates in the product, especially quickly digestible ones.

The fact is that when a person eats foods rich in simple carbohydrates, they almost instantly enter the bloodstream and cause increased secretion of the hormone insulin. This puts a huge burden on the pancreas and leads to its rapid depletion.

For people suffering from diabetes, such food is strictly contraindicated, as it seriously increases blood sugar and can cause hyperglycemia. But consuming honey cannot lead to such complications, since this sweetness contains only complex carbohydrates.

They are absorbed very slowly by the body, so the load on the pancreas from consumed honey will be insignificant. This suggests that the insulin index of honey does not exceed the permissible value, which means it is harmless for diabetics, unlike many sweets.

If we compare honey and sugar, the latter has more than 120, which is extremely high rate. This is why sugar raises blood glucose so quickly and increases the likelihood of developing complications with diabetes.

To keep blood sugar under control, the patient should choose foods that have only a low insulin index. But by eating acacia honey with high sugar levels, a diabetic patient will avoid serious consequences and will not cause serious changes in his body.

However, consuming this product during mild hypoglycemia will help raise glucose levels to normal levels and prevent loss of consciousness. This means that honey is still a food that increases the concentration of sugar in the body and affects the production of insulin, but to a small extent.

The low glycemic and insulin index of this product are a good answer to the question: does honey increase blood sugar? Many people with diabetes are still afraid to eat honey for fear of spikes in blood sugar.

But these fears are unfounded, since honey is not dangerous for diabetics.

How to use

Honey can be very useful product for diabetes mellitus, if consumed correctly. So, to increase immunity, prevent colds and hypovitaminosis, a diabetic is recommended to drink skim milk with 1 teaspoon of honey every day.

This drink has the most beneficial effect on a patient diagnosed with diabetes and contributes to the overall strengthening of the body. Honey milk will especially appeal to diabetic children, for whom it is most difficult to give up sweets.

In addition, honey can be used to prepare various dishes, for example, in sauces for meat and fish or salad dressings. Honey is also an indispensable component when preparing pickled vegetables such as zucchini or zucchini.

Pickled zucchini.

This summer salad is very good to make from young zucchini. The dish turns out to be unusually tasty and healthy even with, and has a slight sweetish aftertaste. For diabetes mellitus, it can be prepared as an independent dish or used as a side dish for fish or meat.

Ingredients:

1. Zucchini – 500 g;
2. Salt – 1 teaspoon;
3. Olive oil – 0.5 cups;
4. Vinegar - 3 tbsp. spoons;
5. Honey – 2 teaspoons;
6. Garlic – 3 cloves;
7. Any dried herbs (basil, cilantro, oregano, dill, celery, parsley) - 2 tbsp. spoons;
8. Dried paprika – 2 teaspoons;
9. Peppercorns - 6 pcs.

Cut the zucchini into thin slices, sprinkle with salt and leave for 30 minutes. In one container, mix herbs, paprika, peppercorns and garlic. Pour in oil and vinegar. Add honey and stir thoroughly until it is completely dissolved.

If the zucchini and salt yield a lot of juice, drain it completely and gently squeeze out the vegetables. Add zucchini to marinade and stir well. Leave to marinate for 6 hours or overnight. In the second option, put the bowl of vegetables in the refrigerator.

An expert will talk about the benefits of honey for diabetics in the video in this article.

Text: Karina Sembe

In summer, cakes and chocolate fade into the background- fresh seasonal fruits finally appear: strawberries give way to apricots, then comes the turn of peaches and raspberries, and by the end of summer - the period of grapes, watermelons and melons. Oddly enough, all this time many supporters healthy eating they fight the desire to eat ripe fruits, seeing them as pure carbohydrates. Let's understand how the sugar contained in fruits differs from refined sugar and products with added sweeteners, and find out the place of fruits in a balanced diet.

It is extremely difficult to eat the amount of fruit in one sitting,
sugar content equal to a milk chocolate bar

The sugar contained in berries and fruits and making up the lion's share of their energy value is called fructose. It is a close relative of glucose: they have the same chemical formula, C6H12O6. Our cells can use both to obtain energy. Although fructose tastes twice as sweet as glucose, both contain 4 calories per gram. From these two monosaccharides, sucrose is formed - in other words, sugar - and in the body it breaks down again into glucose and fructose.

In a chemical sense, there is no difference between “natural” and “artificial” fructose: their molecules are absolutely indistinguishable, have the same properties and behave identically in the human body. In industry, fructose is mainly produced by isomerizing glucose using enzymes. “Natural” fructose, which is found in fruits and vegetables, is formed in cells according to the same principle. Unlike glucose, fructose is absorbed by the intestine rather slowly, but is broken down much faster. Some of the fructose is converted into glucose, which only slightly increases blood sugar levels. Fructose is almost completely absorbed by liver cells, quickly turning into free fatty acids.

Anyone who cares about a balanced diet has long learned that, say, corn syrup or sugar are not healthy sweeteners, but the reason is not that corn syrup contains industrially produced fructose, and sugar is a disaccharide. It's mostly a matter of quantity: consuming the same amount of "natural" fructose in the form of fruit will have the same effect. As we have found out, fructose is converted into fat much faster than glucose, and in large quantities can significantly increase the level of triglycerides (fats) in the body. At the same time, of course, it is extremely difficult to eat in one sitting an amount of fruit that is equal in sugar content to a bar of milk chocolate and in calorie content to three Old Fashioned cocktails.

The concentration of naturally occurring sugar in fruits is significantly lower than in processed foods with added sugar. In addition, often even bread or sour cream producers cannot do without sweeteners, so it is important to pay attention to the composition. As you know, excess sugar entering the body can cause fatigue and apathy, and over time lead to tooth loss, obesity and possibly osteoporosis. Since the issue is not the origin of sugar, but its concentration, this applies not only to refined table sugar, but also to its supposedly “dietary” substitutes, as well as maple syrup, molasses and honey. It makes sense to limit the amount of sucrose, glucose, fructose, dextrose, maltose and other highly concentrated “-oses” used in the production of drinks, confectionery and baked goods.

The American Heart Association recommends
no more than 6 teaspoons added sugar
per day for women

Of course, fruits are not all glucose: they consist of water, fiber and a number of useful vitamins and minerals, which makes them an important part of a healthy diet. Many fruits contain phenols, antioxidants that may reduce the risk of heart disease, cancer, and other diseases thought to be related to free radical exposure. Antioxidants attach to the unpaired electrons on the outer electron shell of the free radical and remove it from the body.

Therefore, moderate consumption of fruits has unconditional benefits - it remains to find out that very “measure”. The American Heart Association is more than democratic in this sense and recommends no more than 100 kcal (24 g, or 6 teaspoons) of added sugar per day for women and no more than 150 kcal (36 g, or 9 teaspoons) for men. On the other hand, just one glass of sweet sparkling water can contain more than 8 teaspoons of sugar, so exceeding the norm is not a tricky matter. The Association is silent about the permissible amount of “natural” sugar.

There are recommendations on the Internet according to which women aged 19 to 30 years are supposed to eat about two glasses of fruits and berries per day (that is, 400–500 g). Firstly, it is not known what the basis for such gender and age restrictions is, and secondly, the required amount of fruit directly depends on what kind of fruit you prefer: two glasses of bananas can contain about 35 g of sugar, or even more, in while the same amount of strawberries is up to 20 g.

Many trainers and fitness bloggers adhere to the attitude: “Fruits - only in the first half of the day.” Nutritionists have different opinions on this matter. Some believe that it is best to snack on fruits during the day and limit their consumption in the evening, others argue that in the morning and in the first half of the day our body is configured mainly to process proteins and fats, and in the late afternoon it copes better with carbohydrates, so time fruit comes after lunch. A study published in the American Journal of Physiology showed that the maximum level of insulin production after a meal does not depend on the time of day, which means, contrary to popular belief, there is no need to fear a prolonged “insulin reaction” after eating fruit at night. In any case, in order not to get bogged down in all the variety of tips and recommendations until the end of the summer season, it is best to rely on your own feelings and enjoy juicy fruits and berries in moderation.

However, the body requires many more calories to digest fruit than it does to maintain itself. The reason is that the process of extracting calories from these foods is more complex and therefore the body wastes more energy than it needs. You should not, of course, only eat these foods because this will result in a lack of essential health-promoting nutrients.

Low-calorie fruits include: apples, raspberries, cherries, grapes, kiwi, peach, strawberries, melon, apricot, tangerine, orange, lemon, grapefruit. High-calorie fruits - banana, pear, pineapple, melon, quince and others.

Lemon - 19 calories;

Orange - 37 cal.;

Cherry - 54 cal.;

Green apple - 41 calories;

Grapes - 60 calories;

Mango - 57 calories;

Peach - 45 cal.;

Raspberries - 37 calories;

Blueberries - 57 calories;

Apricots - 49 cal.

When is it better to eat fruit - before or after meals?

When you consume fruits in the morning before meals, they saturate the body with a large amount of fast carbohydrates, vitamins, minerals, organic acids and normalize the pH balance. With their help, we supply water and fiber to the body, activating the “lazy” intestines, cleansing it of any residues and toxins. If you eat fruits after meals, the glycogen sugar content in them will restore the balance of glucose in the body. The liquid will help them regain energy costs. To minimize the risk of obesity, it is better to eat fruits in the morning, before 12 noon.

Many people refuse fruits because the fructose content in them threatens rapid weight gain. Of course, too much fructose can cause excess glycogen in the liver and be stored as fat. On the other hand, fiber and others nutrients fruits provide more benefits than any other food product. And the purpose of consuming foods is to obtain substances useful for the functioning of the body! Fructose is the main source of carbohydrates in vegetables and fruits. Most of it is found in flower nectar, plant seeds and bee honey.

What is fructose?

Carbohydrates can be divided into three groups: monosaccharides, oligosaccharides and polysaccharides. All carbohydrates are solid and have the same qualities. Their molecules are composed of three elements: carbon, hydrogen and oxygen. Monosaccharides (glucose and fructose) are colorless crystalline substances, highly soluble in water and sweet in taste. Sweetness occurs due to the accumulation of a large number of hydroxyl groups in their molecules. When heated, they melt, burn and eventually cause charring with the release of water vapor.

In the physical reference book, fructose is characterized as a substance that has a sweet taste and dissolves in alcohol. Fructose has the same qualitative and quantitative composition and molecular weight as glucose. Fructose and glucose can be fermented by various enzymes. Depending on the type of fermentation, it may produce more lactic acid, acetic acid, alcohol. Fructose is twice as sweet as glucose. It is absorbed better, even by people with diabetes. That is why it is prescribed to such patients.

How does fructose work in the body?

Fructose creates a false feeling of hunger, which leads to overeating and weight gain, respectively. Its sweetness is 1.4 times higher than sugar, but it is not suitable for carbohydrate loading. The human body digests fructose more easily than white sugar because it is a simple chemical compound. Fructose is absorbed more slowly than glucose in the digestive tract. A considerable part of it is converted into glycogen in the liver. Fructose is more efficiently incorporated into the conversion process and does not require insulin to be absorbed by cells. It is a dietary product and is important in the body, mainly due to its sweetness. In small quantities, fructose can be used to sweeten foods and drinks, reducing carbohydrate intake. The glycemic index of fructose is around 30 and is therefore particularly suitable for people suffering from diabetes.

Studies have shown that fructose reduces sensitivity to insulin in the body and affects the metabolism of fats in it. These changes increase the risk of cardiovascular disease. Fructose consumption has been found to promote fat accumulation mainly around the internal organs and to a lesser extent in the subcutaneous layers. Doctors say that huge amounts of fructose combined with high fat can lead to leptin resistance, thus making it difficult to maintain a balance between food intake and the body's energy needs. According to some experts, fructose from fruit and vegetable consumption may cause leptin resistance in healthy people, regardless of the amount of fruit eaten.

Fructose is a natural sugar substitute. It is completely absorbed by the body and, like regular sugar, provides energy. In general, it is considered safe, but, unfortunately, it is high in calories.

Benefits of Fructose

• 30% less calories than sugar;
• It has less effect on blood sugar levels, which is acceptable for some patients with diabetes;
• Fructose is one of the few sweeteners that does not contain preservatives and is therefore used in the preparation of diabetic jams and preserves. If regular sugar is replaced with fructose, the baked goods remain soft and fluffy longer.
• Accelerates the breakdown of alcohol in the blood.

Disadvantages of fructose

• In large quantities it can increase the risk of cardiovascular diseases (safe dose - no more than 30-40 g per day);
• Creates a false feeling of hunger, which contributes to excess weight;
• Accelerates the aging process - according to a study by Israeli scientists on mice.
• High fructose intake can lead to impaired glucose tolerance and impaired insulin resistance. Both of these metabolic abnormalities are related to the absorption of insulin and may influence the development of the disease.
• Fructose can cause severe allergies - intolerance to fruit sugar. With this disease, a person cannot eat fruits and vegetables at all, or drink drinks based on them.

By learning how much sugar fruits contain, you can create your own healthy diet.

How much fructose is in different fruits (for medium-sized fruits)

Pear - 11 gr.;

Orange - 6 gr.;

A bunch of cherries - 8 gr.;

Apple - 7 gr.;

A bunch of grapes (250g) - 7 g;

Watermelon slice - 12 g;

Peach - 5 gr.;

A handful of raspberries (250g) - 3 gr.;

A handful of blueberries (250 g) - 7 g;

A cup of finely chopped pineapple (250 g) - 7 g;

Nectarine - 5 gr.;

Kiwi - 3 gr.;

Melon (about 1 kg.) - 22 gr.;

A handful of strawberries (250 g) - 4 g;

Banana - 9 gr.

The bulk of fructose is responsible for metabolism in the liver. There it is converted into glucose derivatives and stored as glycogen. The liver's ability to convert fructose is strictly limited, which is good because when it starts converting in high doses, it can be converted into fat. This is typical for people with high blood lipid levels or a high degree of insulin resistance.

The level of fructose in the blood does not depend directly on hormonal balance. Its content does not cause a rapid increase in blood sugar levels. And this is a big plus, especially for diabetics. But on the other hand, large amounts of fructose can lead to the accumulation of excess fat. There are problems associated with high fructose intake. One of them is the possibility of stopping its decay. It still accumulates in the intestines, but is not digested. Hence - a bulging belly, flatulence, and indigestion. It is believed that 30-40% of people have such problems. There are also more sensitive people who cannot digest fruit sugar (fructose) at all. Excessive consumption of fruits can lead to abdominal cramps, pain and diarrhea in them.

Fructose does not cause the release of insulin and leptin, hormones that help suppress appetite, and does not inhibit the formation of hormones that stimulate hunger. Therefore, we say that its uncontrolled consumption contributes to weight gain.

It is wrong to think that we should stop consuming fruits and vegetables. Everything said here about the damage of fructose makes sense only if it is consumed in large quantities. Eating large portions of fruit every day can even cause energy imbalance and can cause what is called “fructose intolerance.”

We all know how unhealthy regular sugar is, which (not without reason) is often called the “white death.” However, scientists warn that fructose is often not only unsafe, but can even cause significantly more harm to the body. Because in practice, most of us consume products only with sugar substitutes, which are so “fashionable” lately. Thus, the level of fructose in the blood goes off scale, the liver cannot cope with the processing of fructose and the body begins to fail. Over the past 30 years, manufacturers have gradually replaced regular sugar and the sweetener fructose by adding corn syrup, which is made from corn starch, as a result of many industrial processes. Its ability to increase the strength and sweetness of products is used in the industrial production of very large companies whose products are consumed throughout the world in large quantities. In addition, corn syrup improves the quality and taste properties bakery products and therefore is used in the preparation of cakes, pastries, cookies, and breakfast cereals. Additionally, corn syrup is much cheaper to produce than other sweeteners and is therefore preferred. In a word, fructose, which is sold in stores, is far from being sugar obtained from fruits. It is obtained through complex technological processing of potatoes or corn starch and additional chemical treatments. The end result is the same “fruit” sugar that is used in many foods and drinks.

The question is often asked: “If I want to lose weight, should I give up fruit?” Nutritionists and fitness enthusiasts strongly advocate eating fruit as a zero-fat food. Others use these products extremely rarely. There is no exact formula for regular fruit consumption. Conclusion: It is useful to eat fruits and vegetables, as they contain easily digestible and valuable fruit sugar, but they should be consumed in moderation, while maintaining an appropriate dietary and sports regime.

Guess which has more sugar - an apple or a banana? Well, of course, in a banana! - you will answer. And you will be wrong. Even though a medium-sized apple has fewer calories than a single banana, it has a full 5 grams more simple sugars.

MedAboutMe will tell you about other interesting and surprising discoveries.

Which fruits have the most sugar?

Some berries and fruits can be called “sugar bombs”. The content of simple sugars in them - glucose, fructose and sucrose - is very high. Which one should be known to those who adhere to a diet or create a diet with a history of diabetes mellitus.

But before you start compiling your food blacklist, it's worth noting that the natural sugars found in fruits are not as dangerous as refined sugar. Due to the content of fiber, pectin and other beneficial substances, they do not so rapidly increase the level of glucose in the blood, and therefore the concentration of insulin, and are absorbed more slowly by the body.

And yet, it is useful to know what sugar content is in a serving of your favorite berries and fruits, so as not to harm your health and inadvertently increase your waist circumference!

1. Grapes

To maintain health and prevent age-related diseases, nutritionists advise eating 17 grapes every day. But did you know that one cup of delicious and juicy fruit contains a whopping 23 grams of sugar! And although grapes are rich in antioxidants that strengthen the immune defense, as well as vitamins C and B, you should not lean on them while losing weight. You can limit yourself to the norm recommended by nutritionists.

Try it!

Raspberries have only 5 grams of sugar per cup. And there is another pleasant bonus - these berries have the highest fiber content, which is why it keeps blood glucose levels under control.

The British say: eat an apple a day and you won't need a doctor. And all because it contains a lot of vitamins, dietary fiber and minerals. Plus, one medium apple contains 19 grams of simple sugars. But they are absorbed slowly, becoming a good source of energy.

This overseas fruit is not often present on our table, however, we will tell you about the concentration of sugars in it. One cup of sliced ​​pineapple rings contains 16 grams of sugar, which is more than if you ate one cup of fruit yogurt. But unlike the latter, it contains more vitamin C and magnesium. There is also manganese, which helps regulate blood sugar levels.

Try it!

Do you like exotic things? Focus on kiwi! One average fruit contains only 6 grams of sugar, and its mild, sugary-sweet taste makes it a favorite of both children and adults.

5. Blueberries

6. Oranges

One bright, tonic fruit contains 13 grams of sugar, but that's not all! Among other things, it is an excellent source of vitamins A and C, as well as calcium and potassium. To get all the health benefits of oranges, consume them in moderation!

Try it!

Tangerines can be an excellent alternative to oranges in fruit salads and when making fresh juices. One average fruit contains 9 grams of simple sugars.

No surprise here: sweet bananas contain a lot of sugar. One fruit contains about 14 grams. But in addition to sugars, it contains potassium and magnesium, which are necessary for the health of the nervous and of cardio-vascular system, and also useful fiber. By the way, fitness trainers recommend eating bananas after a tiring workout to help muscles recover and avoid cramps and soreness.

8. Peaches

Juicy, sweet, meaty... And not so “sugar”. Compared to apples, peaches have less simple sugars, although they seem much sweeter. One medium peach contains 13 grams of sugar, as well as vitamins, minerals and antioxidants.

Try it!

Do you like sweet fruits? Lean on strawberries, blackberries, wild strawberries, because their sweetness is deceptive. Despite the pronounced sweet taste, one cup of berries contains only 7 grams of simple sugars!

One medium pear contains 17 grams of simple sugars. If you are on a diet, this should be taken into account so as not to end up “fat.” Pear can be used as a snack or supplemented with sliced ​​slices dairy products, oatmeal for breakfast.

There is so much water in it that you can’t even believe there is a large amount of sugar! However, one medium slice contains as much as 17 grams. And besides this, there is a higher content of electrolytes, which help retain water in the body and prevent dehydration. In summer, this is the best source of liquid, besides regular water.

Try it!

If you are forced to limit the amount of sugar in your diet, buy an avocado! It contains only 1 gram of simple sugars for the entire fruit! But such a poor carbohydrate composition is compensated by a rich fat content.

If you were looking for the sweetest fruit, then you have found it. One mango has as much as 46 grams of simple sugars, which is much more than other fruits on our list. By the way, it is tropical fruits that lead in the content of natural sugars.

12. Pomegranate

Pomegranate seeds, despite their natural sour taste, are also rich in sugar. Moreover, its quantity in them is not much inferior to mango! One pomegranate contains 39 grams. But this is not a reason to refuse them! Research has shown that pomegranates may be effective in fighting breast cancer and helping reduce the risk of heart disease. They also stimulate memory.

Try it!

An excellent berry - cranberry! It contains 4 grams of simple sugars per cup.

Expert commentary Anna Chaikina, nutritionist, weight loss specialist

Fruits contain from 8 to 15 g of sugar per 100 g of fruit. The largest amounts of sugar contain grapes, bananas, mangoes and other tropical fruits. Their sugar content can reach up to 15 and even 18 grams per 100 grams of fruit.

Fruits are an excellent source of sugar because they contain large amounts of dietary fiber and pectin, which reduce the rate at which sugar is absorbed.

Exceptions include watermelons, grapes and bananas. Watermelons and grapes contain a large amount of water, but there is practically no healthy dietary fiber. And bananas, which are a starchy food. Essentially, these are the same potatoes.

Fruits are a great dessert, but remember that they can harm your figure if eaten inappropriately. fresh, and prepare freshly squeezed juices from them.

Freshly squeezed juices are a source of type 1 diabetes and obesity, especially in children who are ready to drink liters of juice. We must remember that juice is not water. And juices do not contain fiber, but sugar and water in their pure form. Since 2013, fruit juices have been one of the causes of obesity in children.

Why is that? Dietary fiber in fruits slows down the absorption of sugar.

Remember that fruits also contain fructose (0.2-0.3 g per 100 g of fruit), it affects fat deposition. And if you eat fruit in large quantities, you can easily gain weight.

Expert commentary Ruzanna Azatovna Eganyan, Candidate of Medical Sciences, Leading Researcher at the Federal State Budgetary Institution “National Medical Research Center for Preventive Medicine” of the Ministry of Health of Russia

All fruits contain simple sugars (glucose, fructose, sucrose). For example, apples and pears contain more fructose (up to 5 g) and less glucose (up to 2 g). But in cherries, cherries, and grapes, on the contrary, there is more glucose (up to 5-7 g) and less fructose. Sucrose (glucose + fructose) is also present in berries and fruits. On average, fruit contains a large amount of simple sugars: from 3.5 g in peaches to 15 g in grapes.

Is it good or bad? In terms of sugar content, fruits are classified as foods with a medium and low glycemic index (GI). Dried fruits, raisins, dates, bananas, watermelon, grapes have an average GI of 50-69 units, all other fruits have a low GI - up to 50 units. This circumstance is worth remembering not only for those who suffer from diabetes or are at risk for cardiovascular diseases, but also for healthy people who monitor their nutrition and are concerned about their figure.

Fruits, along with other foods, are sources of simple carbohydrates that can be harmful to health. However, this potential danger is offset by the high content of beneficial microelements, vitamins and dietary fiber in fruits.

Much more dangerous are products containing simple carbohydrates of “industrial” production - refined sugar, jam, confectionery, sweet drinks. Industrially processed refined sugar has a high glycemic index and has a negative impact on the development of chronic non-communicable diseases. Refined sugar (lumped or in the form of sand) is a pure, crystallized form of sucrose, purified from all impurities and fiber. The body absorbs it very quickly, creating a kind of “fuel reserves” - in the form of a rapid increase in the concentration of glucose levels in the blood.

Due to this, the basic energy needs of the body are satisfied. However, with a sedentary lifestyle, the body consumes less “fuel”, the remains of which enter the fat depot and are converted into fat. And this over time leads to the development of other diseases.

Therefore, it is preferable to include “natural” sugar found in fruits in your diet. And choose your “fruit plate” based on your health status. When preparing your diet, you should also consider our key recommendation. The total consumption of simple carbohydrates (including those contained in fruits) should not exceed 10% of calories, and “industrial” sugar - no more than 5%.

What does this look like in practice? Let's try to figure out with an example how much refined sugar you should consume per day.

The calorie content of the daily diet for women is 2000 kcal, for men - 3000 kcal. We take 5% of calories. Accordingly, sugar should account for 100 kcal (women) and 150 kcal (men). Calorie content of 1 g of carbohydrates is 4 kcal. We divide 100 and 150 kcal by 4 and get the result: 25 g of sugar per day for women, 36 g for men. On average, it turns out to be about 30 g per day. This is approximately 6 lumps of sugar, or 3-4 teaspoons of jam, or one can (250 ml) of a sweet carbonated drink, or 150 g of ice cream and other desserts, sweets, and confectionery.