Why Is Dried Fruit Worse For You Than Fresh Fruit
Dried fruit is much higher in sugars, and they also tend to have a higher glycemic index as well. So, while it is delicious, it is much worse for you than fresh fruit.
Dried fruit still has all that nutrition, and it is easier to pack. However, with all that sugar, it kind of puts a downer on the health factor they come with. Its just better for you to eat the fresh version!
Which Dried Fruits Are Healthiest
Its a good idea to choose dried fruit with no added sugars. These will likely give you the most health benefits without bringing too much unnecessary sugar into your diet.
For very tart dried fruit options, like cherries, you could look for products that are naturally sweetened with juice before drying as a healthier alternative.3
All dried fruit typically provides essential micronutrients and fibre. However, some of the healthiest options include: link to products
However, you might want to do more research into the different types of dried fruit to find an option that works for you. You dont have to stick to one fruit either. Mixing and matching your fruit will give you a range of essential nutrients when enjoyed as a part of a balanced diet.
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Fruits That Will Raise Your Blood Sugar The Most
Just because a type of fruit is on this list does not mean you cant eat it. However, when choosing the fruits on this list, its important to keep an eye on just how much youre eating.
In general, if youre trying to avoid fruits that contain the most carbohydrates that will impact your blood sugar, aim for berries of all kinds!
Here are 5 fruits to eat with careful consideration and extra attention to your blood sugar:
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Raisins Sold As Bulk Raisins Cup Serving: 217 Calories 25 Grams Of Fiber
Raisins are often sold in miniature box servings to be packed in lunches. However, raisins are also good to have around the house to cook with and like other dried fruits are fun to add to porridge. One serving has 2 grams of protein and is a good source of many minerals like potassium and manganese. They are predominantly farmed in California.
How Much Fruit Can You Have
On a keto low-carb diet , youre probably better off choosing berries over other fruits.Also keep in mind that you dont actually need to eat fruit. You can get any nutrient found in fruit from vegetables without all the sugar. Therefore, perhaps you should try eating plenty of low-carb vegetables instead.7
Even on a more moderate low-carb diet youll have to be careful with fruit probably no more than about one to two servings per day.
On a liberal low-carb diet you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.
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Fruits With Low Sugar
Fruits with low sugar will help you to lose weight. Here is a selection of fruits with a low amount of natural sugar.
Fruits are not only sweet but also packed with wonderful health benefits nowadays. Though fruits contain natural sugars, some fruits can be included in a healthy diet plan because of the low sugar content. So, lets get to know more about the low sugar fruits with their health benefits and its nutritional value: In this article, well be mainly concentrating on the low sugar fruits and their nutritional value.
Different Variations Of Fruitcake
I have friends who are obsessed with chocolate and need to have it in every dessert. If that is you, or you have chocolate-loving friends, you could add some Lillys chocolate chips into your low carb fruitcake. That would be delicious!
If you want an alcohol flavored fruitcake you can soak the fruit in dark rum, which has zero carbs.
You can also soak the dried fruit in the rum so that way it will keep your fruitcake moist for a long time. Soaking it in fruit juice is an option too, but be careful not to use too much because fruit juice does have carbs.
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Avocado: 1 Gram Of Sugar Per Avocado
Like olives, avocado probably doesnt come to mind when you think of fruit. But its classified as one botanically, and contains very little sugar. So guacamole lovers rejoice! What it lacks in sugar, avocado more than makes up for with plenty of ticker-friendly monounsaturated fat, satiating fiber, and a range of must-have vitamins and minerals.
Whats more, food scientists at Ohio State University discovered that consuming avocado with items like carrots and tomatoes can increase absorption of fat-soluble beta-carotene from the latter, which can improve vitamin A status. Vitamin A is essential for proper cell growth, immunity, and vision! Indeed, you can consider this buttery fruit an MVP of the produce aisle.
What it lacks in sugar, avocado more than makes up for with plenty of ticker-friendly monounsaturated fat, satiating fiber, and a range of must-have vitamins and minerals.
In the kitchen
Spread mashed-up avocado on your sandwich as a healthy alternative to mayo, or add slices to your salads, tacos, and chili. Many people blend avocado into smoothies, as it makes for deliciously thick, creamy drinks. Also, do an Internet search for chocolate avocado pudding and say hello to your new favorite physique-friendly dessert.
Up your pasta-night ante by blending ripe avocado with about 1/4 cup reserved pasta-cooking water, fresh lemon juice, chili powder, and a couple pinches salt for a much healthier cream sauce.
A Healthier Way To Eat Fruit
If you are not on a special diet and simply watching carb, sugar or energy intake, there is a healthier way to eat fruit. Number one is to choose low sugar fruits. The amount of natural sugars in fruit varies considerably for example, Kiwano contains 3.8gms per 100gm of fruit, while an apple contains 10gm per 100gm. Some fruits like banana also change their sugar composition as they ripen.
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Compared To Fresh By Serving Size
The difference between the amount of sugar in fresh and dried fruit isnt as extreme when you consider the amount of sugar in a typical serving. The recommended serving size for chopped fruit is 1/2 cup. Because dried fruit is a more concentrated source of calories and nutrients, the recommended serving size is half that of fresh fruit. For example, a 1/4-cup serving of dried apricots has 17.4 grams of sugar, and a 1/2-cup serving of fresh apricots has 7.2 grams of sugar. A 1/4-cup serving of prunes has 16.6 grams of sugar, compared to 8.2 grams in 1/2 cup of fresh plums.
What Fruits Are Low In Natural Sugar Content
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Natural sugar in fruit varies depending on which fruit you choose and on the fruit’s size. Generally speaking, the sweeter and denser the fruit, the more grams of sugar it contains. But the taste or density measures aren’t foolproof in identifying sugar levels. That said, any fruit makes a great diet choice because all fruits are nutrition dense, containing healthy elements, like vitamins, minerals, antioxidants and fiber, in addition to sugar. What’s more, the fruit you choose will absolutely contain less sugar than the cookie or piece of pie you might otherwise eat.
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Low Sugar Smoothies Youll Love
When it comes to smoothies, fruit is typically what makes them sweet and delicious. However, when you combine several types of fruits into a single drink, the natural sugar content can start to add up quickly.
Thats why Im sharing twolow sugar smoothie recipes with you today, along with several variations to help keep your week interesting. Theyre made with low-sugar berries, which are loaded with antioxidants, and a sneaky serving of frozen cauliflower and creamy avocado to help bulk them up, without adding extra sugar into your glass.
How Can You Tell If Dried Fruit Has Added Sugar
Luckily, most food companies will list sugars on their packaging. These sugars will include those natural to the food, as well as those that have been added as well.
On the downside, this does mean that you cant really tell if any has been added to fruit just from the label.
To look for added sugars you want to look at the ingredients as these will usually be more of a giveaway.
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This Is The Healthiest Dried Fruit According To A Nutritionist
I enjoy dried fruit. I add it to oatmeal and overnight oats, garden salads, energy balls, whole grain sides, and desserts. One of my favorite treats is bark made from melted dark chocolate, nuts, seeds, and chopped dried fruit.
Dried fruit is certainly delicious, but its healthfulness honestly depends on the kind you choose. Dried fruit has a reputation for being fattening or loaded with sugar, but the truth is it can be a healthy addition to your diet.
To limit sugar and carbs, simply watch your portion size. When fruit is dried, it shrinks considerably. Thats why a quarter cup of dried fruit is considered one serving, equivalent to one cup of water-filled fresh fruit.
Also, theres no one standard way to make dried fruit. Some fruits are simply dehydrated, with only fluid removed and nothing added. Others are soaked in added sugar and treated with artificial preservatives.
If you enjoy dried fruit, heres what to look forand what to avoidto take advantage of its nutritional benefits without allowing unwanted add-ins.
Cynthia Sass, MPH, RD, is Healths contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.
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.
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Dried Fruits And Canned Fruits
Once fruits are dried, they typically contain more sugar than they have when fresh. While raw peaches contain about 7 grams of sugar in 1/2 cup, the same amount of dried peaches contains 34 grams of sugar. Drying condenses the fruit and concentrates the natural sugars. The same concentration happens with fruits packed in their own juices, not to mention those packed with heavy syrup or i cups with sugary gelatin, making those forms of fruits higher in total sugars than their fresh counterparts.
Top 15 Fruits Highest In Sugar
Fruit is an excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars, however, these ‘intrinsic’ sugars naturally occurring in fruits, vegetables, and milk are not the ones we need to be concerned about.
Although we dont need to reduce our consumption of sugars occurring naturally in fruits, they do still count toward our daily total sugar intakes. People needing to control their blood sugar intakes may also find it useful to know which fruits are higher in sugar.
Fruits high in natural sugar include litchis, passion-fruit, pomegranates, mangoes, cherries, oranges, kiwifruit, grapes, guavas, and bananas. In the listing, both the grams of sugar and teaspoons of sugar per serving of each fruit is given. A packed teaspoon of granulated sugar is equal to 4 grams.
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What Are Low Fructose Fruit
Fructose is also known as the natural sugar found in different fruits, honey, vegetables, and flowers. Undoubtedly, the low fructose food is as nutritious as the other ones. People with fructose intolerance start cutting off the high sugar fruits.
You might be thinking what does intolerance means? Well in this condition the normal amount of fructose cant be absorbed by the body. Switching to low fructose fruit is a good idea if youre diabetic, obese, or have GIT problems. However, fruits low in fructose are the best choice to meet the sugar requirements of the body. Whether youre on diet or have health issues low fructose fruit will fit perfectly in your eating chart.
Best: Sweetened With Fruit Juice
We like: Eden Organic Dried Cranberries
Some fruits are naturally bitter, so when dried, a sweetener may be added to balance the flavor. Cranberries are a good example. Unfortunately, some brands add high fructose corn syrup, refined sugar, or even artificial sweeteners. Instead, look for versions sweetened with fruit juice. For example, the ingredients in Edens are organic cranberries, organic apple juice concentrate, and organic sunflower oil .
We like: Newmans Own Organics Dried Apples
With fruit, the most important types to purchase organic are those known to contain the most pesticide residues. These include strawberries, apples, grapes, peaches, nectarines, cherries, and pears. Fortunately, there are a number of brands that produce USDA Certified Organic dried fruit, such as these dried apples from Newmans Own.
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Kiwi: 7 Grams Of Sugar Per Kiwi
Once considered exotic and rarely appearing in produce aisles, this fuzzy fruit is now a staple at the grocery store. In addition to being low in sugar, kiwi is well endowed with vitamin C, which can make eating a kiwi a day a lifesaverâliterallyâso consider making it a staple in your training diet. An American Journal of Clinical Nutrition study determined that higher intakes of vitamin C from fruits and vegetables can lessen the risk of coronary problems and early death from disease.
Kiwi makes a good nightcap, too. A study out of the Asia Pacific Journal of Clinical Nutrition found that consuming two kiwi an hour before hitting the sack can improve sleep quality. This is an important perk, considering that much of the recovery from your time in the gym happens during shut-eye.
In addition to being low in sugar, kiwi is well endowed with Vitamin C, which can make eating a kiwi a day a lifesaverâliterallyâso consider making it a staple in your training diet.
In the kitchen
You can simply slice kiwi in half and scoop out the sweet-tart flesh. People also blend the fruit into so-called green smoothies. Try tossing together diced kiwi, diced red bell pepper, minced jalapeno, chopped mint, and lime juice to make a salsa for fish or chicken. A bowl of protein-packed Greek yogurt can only improve when adorned with slices of kiwi. Or make it a lower-sugar addition to fruit salads.
References
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Raspberries: 5 Grams Of Sugar Per Cup
Raspberries deliver less sugar than most commonly consumed berries, so its a good idea to always stash some fresh raspberries in the fridge or a bag of frozen ones in the freezer. Bonus: raspberries also contain more fiber than blueberries or strawberriesâa lofty 8 grams per cup âso theres less chance of a sugar spike and subsequent crash.
Not only can fiber fill you up on fewer calories, some new thinking is that fiber may also affect the population of good bacteria in your gut. If bad bacteria begin to take over your gut, a disease-prone environment may be created, potentially increasing the risk for a range of cardiovascular disorders, type 2 diabetes, and obesity. A diet full of fiber helps to keep the good bacteria thriving. Strawberries and blackberries are other lower-sugar berry options.
Raspberries deliver less sugar than most commonly consumed berries, so its a good idea to always stash some fresh raspberries in the fridge or a bag of frozen ones in the freezer.
In the kitchen
The easiest way to work raspberries into your diet is via protein shakes, but they can also add a touch of natural sweetness to salads, oatmeal, plain yogurt, pancakes, and cottage cheese.
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Consuming Sugar In Moderation
I think were all aware that excessive sugar isnt the best for your body, but as long as you consume it in moderation, youll be just fine. Ill admit, I love fruit and include quite a bit of it into my weekly meals, but the key is understanding which fruits have higher or lower sugar content. Here is a quick breakdown:
Which Fruits Have High Sugar?
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