Beware Of Hidden Sugar In Your Veggies
While most vegetables are generally low in sugar and carbohydrates, there are some vegetables high in sugar.
Vegetables are good for your health, but some of them contain high levels of sugar. Knowing which vegetables have a high glycemic index number and which ones affect the blood sugar faster is valuable information. The more sugar the food contains and the faster your blood sugar will feel the impact.
According to LiveStrong.com, vegetables provide a rich source of water, antioxidants, vitamins, minerals, phytochemicals and dietary fiber. While vegetables typically rank low in calories, fat and sugar, there are certain vegetables high in sugar, meaning that they provide more calories and carbohydrates. The more water or fiber in a particular vegetable typically means its naturally lower sugar and is digested slower by the body.
Another deceiving aspect of these vegetables is the serving size. The serving sizes for vegetables are probably much smaller than you think. If youre eating raw, leafy vegetables, 1 cup is a serving. For all other vegetables, the serving size is usually 1/2-cup, which is the American Heart Associations recommended serving size.
Which Fruits Are Not Good For Diabetics
Dried fruits are probably the worst type for diabetics. The reason? The sugar content in fruits like these is concentrated. Consuming even a small amount could put a diabetic way over on his or her carbohydrate and sugar goals. People with diabetes need to eat a heart-healthy, carbohydrate-controlled meal plan, Hartung says. Fruits are a part of that heart healthy eating because they are full of fiber, antioxidants, vitamins and minerals. When choosing a fruit, diabetics should opt for those with low to moderate amounts of sugar.
Types Of Sugar In Food
Sugar in food and drinks comes in various forms. Sugar molecules are classified as monosaccharides and disaccharides .
Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.
But fructose is only harmful in excess amounts, and not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits.
Its much easier to consume excess sugar from foods and drinks that contain free sugars.
Free sugars include these same sugars , but in this case they have been removed from their naturally occurring source . This includes sugar that is added to food and drinks by food companies, cooks or consumers.
Read Also: Is There Sugar In Smirnoff Ice
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
Are Some Carbs Bad
Carbohydrates have taken a lot of heat in recent years. Medical experts think eating too many refined carbs such as the refined sugars in candy and soda, and refined grains like the white rice and white flour used in many pastas and breads have contributed to the rise of obesity in the United States.
How could one type of food cause such a big problem? The “bad” carbs are easy to get, come in large portions, taste good, and aren’t too filling. So people tend to eat more of them than needed. And some are not needed at all sodas and candy are “empty calories” that provide no nutrients.
But this doesn’t mean that all simple sugars are bad. Simple carbs are also found in many nutritious foods like fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health. Fresh fruits, for example, contain simple carbs but also have vitamins and fiber.
Also Check: 15-15-15 Rule Hypoglycemia
Which Fruits Have The Highest Sugar Content
According to Canada’s Food Guide, one serving of fruit is about half a cupapproximately 50 gramsand two servings of fruit a day are recommended. Here, with the help of Nutrition Data, we’ve ranked the 21 fruits highest in sugar.
1. Dried fruitDehydrated apples , dates , raisins , and others top the list as the most sugar per 100-gram serving. Why? Once you remove the water from fruit, the balance of sugar skews.
2. ApplesAn apple a day counts as two servings of fruit. Royal gala and honey crisp can contain 19 grams of sugar, but green apples, like granny smith, contain 9 grams.
3. LycheeThis tropical fruit contains 15 grams of sugar in a half cup that’s about four to five lychee fruit.
4. MangosYour favourite smoothie ingredient is loaded with sugar. One serving has 12 grams of sugar.
5. Passion fruitA half-cup of this loveable fruit has 13 grams of sugar.
6. PeachesOne peach counts as two servings and has 13 grams of sugar.
7. PomegranatesA half cup of pomegranate seeds contains about 12 grams of sugar.
8. Honeydew melonA wedge of honeydew melon is two servings and has 10 grams of sugar.
9. GrapesA handful of grapes ranks high in sugar, with 8 to 10 grams per half cup.
10. CherriesCanned cherries are high in sugar, sure, but 50 grams of cherries has 10 grams of sugar.
11. FigsFigs taste so sweet because they area 50-gram serving has 8 grams of sugar.
13. Pineapple chunksNot canned. No syrup. We’re talking freshly cut. A half-cup contains 8 grams of sugar.
Tips To Increase Fruit Consumption
Even though 100 percent fruit juice is a better pick than many other sugar-sweetened beverages, it still lacks the nutrients that come with eating whole fruit. Increasing the amount of fruits you eat not only boosts your intake of vitamins and minerals, but it also ups your fiber for the day. Fruits like raspberries, apples, bananas, strawberries, mango and oranges are all excellent sources of dietary fiber.
According to the Mayo Clinic, dietary fiber can prevent and relieve constipation and it may help with weight loss and maintenance. It also helps lower your risk of diabetes, heart disease and certain cancers. The recommended fiber intake for an adult female is 25 grams, and an adult male should be eating 38 grams of fiber per day, according to the Academy of Nutrition and Dietetics. For adults aged 50 and over, the Academy recommends 21 grams of fiber for females and 30 grams for males.
In order to meet the guidelines for fiber and increase the amount of whole fruits in your diet, consider following a few of these tips.
- Make a fruit salad with strawberries, raspberries and blueberries for breakfast.
- Add a sliced banana to your cereal
Recommended Reading: Yogurt With The Least Sugar
Strawberries 58 Grams Of Sugar
Who doesnt love bright red strawberries with a beautiful green hat. Strawberries contain a low amount of sugar, only if you leave the whipped cream out :). A strawberry isnt really a berry, its in the rose family. They are packed with fiber, vitamins, antioxidants as polyphenols. They are low-calorie, fat-free and sodium-free.
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.
You May Like: What Vitamin Stops Sugar Cravings
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.
Are Sugars In Fruits Bad For You
No, says Hartung. Most fruits have a low glycemic index due to the amount of fiber they contain, and their sugar is mostly fructose. That means theyre less likely to wreak havoc on your blood sugar than, say, a bag of gummy worms. Most fruit is also filled with fiber, which helps you to feel fuller for longerit could help prevent you from overeating.
Another bonus: Fruits are filled with disease-fighting antioxidants, water, vitamins, and nutrients, which make them a much healthier choice than any candy bar, cookie, or processed snack, Hartung adds. As with everything, though, fruit should be enjoyed in moderation.
Recommended Reading: Which Cells Produce Hormones To Regulate Blood Sugar
Foods That Have More Sugar Than You Think
Sugar is in seemingly everything these days — even some of your favorite “healthy” foods.
Watch out for sugar-ridden foods masked by claims like “all-natural.” Sugar’s natural, but too much of it isn’t healthy.
If you’re not careful about reading the nutrition facts labels on your food, you may end up working against your health goals without even knowing it. One common pitfall is buying foods because of their face-level marketing claims — all-natural, whole-grain and the like.
Underneath those claims, though, added sugar may lie disguised as something healthier or fancier on the ingredients label. I’m looking at you, agave nectar. Have you been eating more sugar than you thought? Find out if any of your favorite foods are on this list of 11 common foods surprisingly high in sugar.
Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.
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.
You May Like: What Is Signs Of High Blood Sugar
The Difference Between Fruit Sugar And Other Sugars
First things first: Not all sugar is created equal. According to Lauren Fleming, a registered dietitian at Savoured RD Wellness, theres natural sugar in many foods we eat, including fruits, dairy products, grains, and vegetables. These foods have sugar in them no matter whateven if sugar hasnt been added to them.
So, whats the difference between fruit sugar and other sugars? Refined, or processed, sugars come under many names, including white sugar, brown sugar, cane sugar, coconut sugar, palm sugar, invert sugar, high-fructose corn syrupthe list goes on! Fleming says. These sugars come from mainly plants but have been processed in some way to a simple, sweet form.
Refined sugar is commonly added to foods to make them taste good or to help them last longer, Fleming explains.
Though refined sugar may be devilishly addictive, Fleming says it lacks any significant nutritional valueunlike fruit sugar. Fruits have vitamins, minerals, fiber, and antioxidants. In other words, the fruit you eat is more nutritious than a bag of candy. Sorry.
Foods And Drinks That Are Surprisingly High In Sugar
Eating too much sugar is really bad for your health.
It has been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes, and cancer .
Many people are now trying to minimize their sugar intake, but its easy to underestimate how much youre actually consuming.
One of the reasons is that many foods contain hidden sugars, including some foods that you wouldnt even consider to be sweet.
In fact, even products marketed as light or low fat often contain more sugar than their regular counterparts .
The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should limit their intake to 9 teaspoons .
Here are 18 foods and drinks that contain way more sugar than youd think.
Yogurt can be highly nutritious. However, not all yogurt is created equal.
Like many other low fat products, low fat yogurts have sugar added to them to enhance flavor.
For example, a single cup of low fat yogurt can contain over 45 grams of sugar, which is about 11 teaspoons. This is more than the daily limit for men and women in just a single cup of healthy yogurt .
Furthermore, low fat yogurt doesnt seem to have the same health benefits as full fat yogurt .
Its best to choose full fat, natural, or Greek yogurt. Avoid yogurt that has been sweetened with sugar.
You May Like: Are Bananas Bad For Blood Sugar
Why Should You Care About Sugar In Fruit
Things get complicated if you have diabetes, are watching blood sugar levels, follow a glycemic eating plan or follow any other of-the-moment low-carb diet. That’s because all sugarthe granulated kind or the kind found in whole foodshas the same effect on the body: It spikes blood sugar, says Skye Longley, a registered holistic nutritionist at Team Goals and owner of Food Focused. Consistently spiking blood sugar will lead to too much insulin being released into the bloodstream, and over extended periods of time, will lead to fat gain, obesity and insulin resistance and pre-type 2 diabetes.”
So, yes, sugar can contribute to that, if you don’t consume it properly. Longley suggests eating fruit strategically: Eat fresh fruit for an extra boost of fibre, which can help slow the spike in blood sugar. And it doesn’t hurt to eat a few almonds with fruit, too, to slow down blood sugar even more.
Which Cereals Have The Most Sugar
Froot Loops, Cheerios, Cap’n Crunch. These are among the top 10 sweetest brand name breakfasts that aren’t exactly healthy for your children.
Bright and colorful, speckled with marshmallows or cocoa and, of course, hawked by fun characters: Whats not for kids to love when it comes to brand-name cereals? Plenty, when it comes to the small matter of which cereals have the most sugar.
Breakfast matters, after all. But while this stuff makes mealtime fun, parents, on the other hand, are on to this sweet scheme. And in some cases, the truth is enough to turn your stomach or at least make you really consider breaking the sugar habit in your family.
Wondering just which of those colorful and cleverly named cereals have the most sugar? So were we.
Lucky for families, the Harvard School of Public Healths Breakfast Cereal Sugar Content List did a lot of the dirty detective work, detailing dozens of popular brands.
Pulling from that as well as roundup of the 10 worst childrens cereals, by the Environmental Working Group from 2011 we created our own top 10 list of offenders, based on sheer percentages of sugar.
When it comes to dietary guidelines, these options certainly arent your allies. So hold onto your nutrition labels. Lets find out where your kids favorite cereal ranks.
Also Check: What Causes High Glucose Levels
Spinach: 043g Sugarper 100g
While vegetables and fruits contain sugar, that sugar isnt anything to worry about veggies micronutrients and fibre more than make up for their sugar content. You should definitely eat more vegetables! But it is interesting to know which common vegetables have the most and the least sugar.
Bananas Are Often Used To Sweeten Smoothies Baked Goods And More
Bananas are known to be relatively sweet and are frequently used in baked goods to sweeten without overdoing it on the sugar, to sweeten and thicken smoothies, and more. They’re not as sweet as some fruits, but USDA noted that one medium banana contains about 14.4 grams of sugar. Bananas, like other fruits, also contain a ton of other healthy components, including magnesium, potassium, and more.
You May Like: What Brand Of Yogurt Has The Least Amount Of Sugar
Which Fruits Have The Lowest Amount Of Sugar
The ones you might not even think of as fruit! Olives and avocado naturally contain no sugars. Rhubarb, lime and starfruit have some sugar, but only a half gram per half cup. Lemons, cranberries, raspberries, strawberries and watermelon offer only about 2 to 3 grams per half-cup serving. Consider your dessert tonight decided.