Mangoes Also Have Quite A Bit Of Sugar
As with anything, the amount of sugar you’re getting when you eat mango depends on how much mango you’re eating. Eat This, Not That noted that a cup of mango contains about 22.5 grams of sugar. But an entire mango is far more. WebMD noted that eating an entire mango means eating about 45 grams of sugar.
Is Too Much Fruit Sugar Bad For You
The old adage is still true: too much of anything isn’t a good thing.
While there are many benefits of eating fruit, “we still want to be mindful of how much fruit we’re eating because it does contain sugar,” explains Smith.
Pears Have More Than 15 Grams Of Sugar
Each pear that you eat likely has more sugar in it than you thought. WebMD noted that one medium pear, which is likely what you’d normally eat at one time, has about 17 grams of sugar in it. Eating just a portion of a pear instead might be a better bet, particularly if you’re trying to keep your sugar intake in check.
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Is Fruit Sugar Good For You
Countless studies have found that increased fruit consumption, regardless of the fruit’s sugar content, is tied to lower body weight and a lower risk of obesity-associated diseases.
Experts believe it’s because when you eat whole fruits, you’re also getting plenty of fiber. And this fiber helps you feel full while slowing the digestion of the fruit’s sugar .
On the other hand, refined sugars are just empty carbs that lack these healthy nutrients, which is the reason why they’re metabolized quickly, lack the ability to make you feel full, and contribute to weight gain.
Benefits Of Fruit Juice
Despite the amount of sugar, there are some benefits to drinking fruit juice, especially when compared with soft drinks and other sugar-sweetened beverages. If your intake of whole fruit is low, drinking 100 percent fruit juice rather than soda can help deliver some key vitamins and minerals found in fruit.
While eating an apple is better than drinking apple juice, Harvard T.H. Chan School of Public Health says that if you are going to drink your fruit, you should stick to no more than 4 to 6 ounces per day. Not only does this reduce the amount of sugar, but it also saves on calories.
When it comes to the downside of your favorite juice, there seems to be less research on the consequences of drinking fruit juice compared with sugar-sweetened beverages, as reported in a May 2019 review published in the journal Nutrients. The authors note that while there is significant evidence linking the ingestion of free sugars in sugar-sweetened beverages with metabolic risk factors, it’s still unclear if the same consequences apply to drinking fruit juice.
Free sugars are any types of simple sugars added to food and beverages. What this means for consumers is that while fruit juice may be a better choice, more randomized controlled trials are needed to say for certain if fruit juice is comparable to other beverages in increasing certain health conditions.
Read more:The Best Juices to Drink in the Morning
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Sugar In Popular Juices
If you’re overwhelmed with the number of choices when picking out fruit juice, you’re not alone. In addition to the basics, which typically includes orange and apple, there is also grape, cranberry, cherry, grapefruit, pomegranate and many more.
According to the USDA, a 12-ounce glass of 100 percent orange juice has approximately 178.8 calories and 42.6 grams of carbohydrate with 30.96 grams coming from sugar. It also has 2.5 grams of protein and 0.4 grams of fat.
A 12-ounce serving of 100 percent apple juice has approximately 171.6 calories and 42 grams of carbohydrate with 35.76 grams coming from sugar. Like orange juice, the protein and fat are minimal, with 0.372 grams of protein and 0.48 grams of fat.
Grape juice beats both the sugar in orange juice and the sugar in apple juice. A 12-ounce serving of 100 percent grape juice has 223.2 calories and 54.96 grams of carbohydrates with 52.8 grams coming from sugar. It also lacks protein and fat with 1.38 grams of protein and 0.48 grams of fat.
Cranberry juice, while not as popular as orange and apple, does rank among the top picks of fruit juice. A 12-ounce glass of 100 percent cranberry juice has 171.6 calories and 45.36 grams of carbohydrate with 45 grams coming from sugar. Similar to grape juice, cranberry has 0.48 grams of fat and 1.45 grams of protein.
Read more:Top 10 Healthiest Fruit and Vegetables
Foods That Have Way More Sugar Than You Think
Naturally occurring sugars, found in foods like fruits and vegetables, provide nutritional value. However, many foods also contain added sugars, which provide few nutrients but often act as flavor enhancers.
Eating too much sugar can lead to health problems such as obesity, type 2 diabetes, and heart disease, the U.S. Centers for Disease Control and Prevention warns.
“Added sugars contribute calories to your diet, but no essential nutrients. Eating and drinking too many added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” the CDC notes.
Many consume more sugar than they realize, according to the American Heart Association, which encourages people to keep track of their sugar intake “because our bodies don’t need sugar to function properly.”
It recommends “limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar . For men, it’s 150 calories per day, or about 9 teaspoons .”
Take a look at food and drink that contain more sugar than you might think.
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Guava 6 Grams Of Sugar
Guava are not as common in the United States. This tropical fruit is native to Mexico and South-America. A guava is round or oval in shape with light green to light yellow skin, and the colour of its flesh can be white or pink to dark red with edible seeds. Besides its unique flavour, guava has been hailed as one of the super fruits due to all the health benefits it offers .
Tomato 25 Grams Of Sugar
Despite technically being a fruit, the tomato is generally categorized as a vegetable since its not as sweet as most fruits. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reducing the risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. They are usually red when mature, but can come in a variety of different colors, including green, yellow, orange and even purple.
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How Many Servings Of Fruit Should You Eat Per Day
Smith usually recommends getting in 2-3 servings of fruit per day, and keeping it to a serving at a time.
And yes, that goes for smoothies as well. “Smoothies can be large whacks of carbs and sugar, especially if there’s no protein or healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking,” she says.
As far as sugary fruits go? You can still eat the exceptionally sweet ones, but Smith recommends you eat these in smaller portions and pair them with extra fiber, a healthy fat like peanut butter, or protein such as a scoop of plant-based protein powder or Greek yogurt to slow digestion and blunt the sugar spike.
Total Sugar: 1 cup, chopped, 29.3 gFiber: 5.2 g
While you may only know this sweet fruit from its inclusion in the famous Fig Newton cookies, you’ll have to eat the fruit rawâand without the coating of sugar and flourâto best reap the health-protective benefits such as its high fiber, potassium, calcium, magnesium, and vitamins A, E, and K contents. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. But because of their high sugar content, be sure to enjoy by eating only one or two whole ones at a time. Try wrapping figs in prosciutto and adding a dollop of goat cheese. Both the meat and the cheese have extra protein to help fill you up so you don’t feel the need to keep munching.
Total Sugar: 1 cup, arils/seeds, 23.8 gFiber: 7.0 g
Importance Of Eating Foods To Lower Blood Sugar Naturally
It is advised to adopt a low sugar diet, especially for diabetics. However, our body needs sugar for a number of reasons, some of them are:
On the contrary, excess sugar in food can give rise to hyperglycemia which may further lead to dry skin and blurred vision. This may even cause tooth decay, diabetes and obesity.
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Best Fruit For Weight Loss
Blueberries Blueberries are known as a superfood due to the long list of health benefits associated with them. They are one of the richest fruits for antioxidants and as a result have anti-aging and anti-cancer qualities. Blueberries are also amazing for physical performance. They help dilate blood vessels, allowing oxygen to travel through the body more efficiently, and also reduce muscle fatigue after a workout.
Watermelon While watermelons are high in sugar, its very unlikely youd eat a full one due to its size. This fruit is 82% water and the benefits of being well hydrated should not be overlooked. Watermelon is great for weight loss as a result of this. As well, watermelon is a delicious, sweet snack and will satisfy cravings that may otherwise have been sated by chocolate or sweets.
Lemon Lemons are very low in sugar but high in vitamin C. They are recommended to reduce the risk of arthritis as well as heart problems. Although eating a whole lemon would be difficult, its zest or juice can be added to almost any meal to add flavour. Lemon water is also more filling than regular water due to the lemons high pectin fiber content, making it great for weight loss.
In conclusion, none of the fruits listed above are actually bad for you. Just because a fruit has a high sugar content doesnt mean it should be ignored. Sugars found in fruit work differently for the body than added sugars in sweets, cakes and biscuits.
Fruits High In Carbohydrates
According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels.
If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fresh fruit carries many health benefits, so it may not be first on the list.
This table outlines the carb content in several fruits compared with other high carb foods:
Centers for Disease Control and Prevention state that drinking fruit juice during a meal or on its own quickly raises a persons blood sugar levels.
However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
A 2013 research paper looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes.
The results showed that people who consumed more whole fruit were less likely to develop the condition. People who drank larger amounts of fruit juice were more likely to develop the condition.
A 2017 study had similar results. The researchers found that fresh fruit consumption reduced a persons risk of developing type 2 diabetes. They also found that people with diabetes who ate fresh fruit regularly had a lower risk of developing cardiovascular conditions or dying.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
- packed in its own juices
- no added sugar
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What Is The Most Unhealthy Fruit
Worst Fruit for Weight Loss Bananas. Bananas are a great replacement for a pre-workout energy bar which is why you often see professional tennis players snacking on them in between games. Mango. Mangos are one of the most commonly consumed fruits in the world. Grapes. Pomegranate. Apples. Blueberries. Watermelon. Lemon.
Lemons And Limes Have Even Less
If you’re looking for some of the health benefits that fruit can provide without getting too much sugar, lemons and limes might be good options. Healthline noted that lemons and limes typically contain approximately one gram of sugar per piece of fruit . But they’re also loaded with vitamin C, potassium, calcium, phosphorus, and more.
There are many good reasons to eat a serving of fruit and you should definitely still include fruit as part of a healthy and balanced diet, but if you need to monitor your sugar intake for whatever reason, knowing which fruits have more and which have less is crucial for determining which are the best for you.
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Foods High In Sugar / Alternatives To White Sugar
20) Raw honey: Be it a natural face mask, medicine and sweetening agent, honey can do wonders. A spoonful of the ingredient makes it good enough to cure cough and cold, skin problems and diabetes. In addition, it helps in boosting metabolism as well.
Raw honey sugar content: 82.12 g
21) Dates: These dark colored fruits can be added in your fruit salads or can be eaten raw. Apart from being sweet, dates provide beauty benefits to the skin as well.
Dates sugar: 63.35 g
22) Jaggery: Jaggery is habitually used as a natural sweetener. The variety of flavors makes it more beneficial than white sugar.
Jaggery sugar: 98.13 g
Fruits With High To Very High Sugar Levels
Pineapple 16 g of sugar in one slice. This tropical fruit in comparison to others is higher in sugar.
Bananas 17 g of sugar in one banana of large size. Bananas are a great addition to every fruit salad, and they are an easy-to-go healthy snack. But they are also high in sugar.
Pears 17 g of sugar in one pear of medium size. We should keep in mind that this winter fruit is actually high in sugar.
Watermelon 18 g of sugar in one wedge. This refreshing snack comes with high sugar levels in comparison to other fruits.
Apples 19 g of sugar in an apple of small size. Apples are easy to take for snacks and meals, but they have higher sugar levels in comparison to oranges or tangerines.
Pomegranates 39 g of sugar in one pomegranate. This fruit contains a lot of sugar. However, if we limit our portion to only one ounce, there will be just five g of effective carbs.
Mangos 46 g of sugar in one fruit. We should know that this fruit is abundant in sugar.
Prunes 66 g of sugar in one cup dried fruit high in sugar.
Raisins 86 g of sugar in one cup this dried fruit also comes with high sugar levels.
Dates 93 g of sugar in one cup the dates from all dried fruit have the highest sugar levels.
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Berries Are Fairly Low
If you’re looking for a low-sugar option, berries can be a good choice. Depending on the variety and amount you’re eating, your berry snack can contain anywhere from about four to six grams of sugar. Healthline noted that raspberries contain about five grams of sugar, while kiwi contains about six, and strawberries and blackberries contain about seven. And Women’s Health noted that cranberries, which, of course, are popular during the cooler fall and winter months, are lower in sugar, containing about four grams of sugar per cup.
Vegetables Low In Sugar
1) Carrots: Being rich in vitamin A, carrots can help to control your sugar cravings because of their natural sweetening properties. Being low in calories, they can be added in your daily diet as they provide numerous benefits.
Sugar in carrots: 4.54 g sugar per 100 g
2) Sweet potato: Sweet potato is a good which helps on improving immunity of your body. Along with this, its naturally sweet property helps in providing energy and is a great inclusion to any healthy blood sugar diet. Moderated intake can help in weight loss as well.
Sugar in sweet potato: 4.18 g sugar per 100g
3) Chickpeas: Chickpeas help in reducing stress and enhances your mood. Along with it, moderate amount of food can help in controlling diabetes. Therefore, the good sugars present in the food benefits your body.
Sugar in chickpeas: 11 g sugar per 100 g
4) Beets: Beets contain a moderate amount of carbohydrates that helps in boosting your energy levels. This even helps in increasing your efficiency level and can support treating macular degeneration and other health problems.
Sugar in beets: 6.76 g sugar per 100 g
5) Grape tomatoes: Grape or cherry tomatoes are good sources of vitamins and nutrients. Apart from this, their natural sweet property can help you solve your craving problems. It can be added in your salads or in your breakfast.
Sugar in grape tomatoes: 3 g sugar per 100 g
Sugar in peas: 5.67 g sugar per 100 g