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Medical Video: Top 10 Fruits for Diabetes Patients
You know sugar is bad for the body, and there are some fruits that are high in sugar content. Does this mean we have to avoid fruit altogether? Not always.
Let's start with one thing that is certain: natural sugar, which is in the fruit, is still better than artificial sugar. However, you should have a general idea of how much sugar is absorbed by your body every time you snack on a fruit salad or quench your thirst with your favorite smoothies. Of all the fruits, which one do you think has the highest sugar content? Strawberry? Guava? Watermelon?
Believe it or not, the fruits above actually belong to the most economical group of sugar content. Fresh strawberries, in general, contain 4.1 grams of sugar every three ounces or 7 grams per 150 grams of fruit weight. This also applies to papaya, oranges, and melons. However, there are other fruits with more sugar content.
Next for more details.
1. Pineapple
Based on the standard recommended fruit presentation (150 grams), one serving of fresh cut pineapple contains 15 grams of sugar, 19 grams of carbohydrates, and 100 kcal of energy.
Pineapple is a low cholesterol and saturated fat fruit. In addition, pineapple is a good source of thiamin, vitamin B6, copper, vitamin C, and manganese.
2. Apples
Every 150 grams of serving advice, one serving of fresh apples contains 16 grams of sugar, 21 grams of carbohydrates, and 78 kcal.
Apples are fruits that are rich in antioxidants, such as flavonoids, and fiber. Phytonutrients and antioxidants in apples can help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
3. Banana
Every 150 grams of serving advice, one serving of bananas gives you 18.5 grams of sugar with 134 kcal and 35 grams of carbohydrates. Banana is a good source of protein, vitamin B6, manganese, potassium, fiber, biotin, and magnesium.
4. Pomegranate
One serving of fresh pomegranates has a sugar content of 21 grams, 15 grams of carbohydrates, and calories of 125 kcal per 150 grams of fruit serving suggestions. One medium-sized whole pomegranate has a sugar content of 38 grams.
However, pomegranates are low in saturated fat, cholesterol and sodium. Pomegranate is also a good source of fiber and folate, and high in vitamins C and K.
5. Mango
A serving of fresh mango has a sugar content of up to 24 grams, 107 kcal of energy, and 28 grams of carbohydrate per 150 grams of serving advice. However, mangoes can meet one-third of your daily vitamin A intake.
6. Wine
Based on the standard recommended fruit presentation (150 grams), one serving of green wine contains 12 grams of sugar, carbohydrates as much as 27 grams, and many calories reaching 104 / kcal.
Meanwhile, one portion of fresh red globe red wine contains as much as 25 grams of sugar, with a calorie value of 120 kcal and carbohydrates as much as 28 grams, per 150 grams of serving suggestions. However, red wine is rich in antioxidant properties that can fight free radicals in the body.
7. Fig
One medium-sized whole fig (50 grams) has a sugar content of 8 grams.
Based on the standard advice on serving fruit (150 grams), one serving of figs (three medium-sized fruits) contains 27 grams of sugar. This amount is equivalent to one bar of chocolate candy in general.
However, figs contain rich other nutrients, such as vitamin A, vitamins B1 and B2, calcium, iron, phosphorus, manganese, sodium, potassium, and chlorine.
8. Lychee
With a sugar content of up to 29 grams per 150 grams suggested serving, fresh lychee fruit is ranked first as a fruit that has the highest sugar content.
What about canned lychees? Canned lychees soaked in sugar syrup certainly contain higher amounts of sugar and carbohydrates than canned lychees which are soaked in native lychee fruit extract, especially when compared to fresh lychees. The overall nutritional content of canned lychees will depend on each different brand, and also on the other ingredients involved.
However, lychees also contain 135 milligrams of calcium, which is more than enough to meet your recommended daily intake of 75 milligrams per day.
What fruit has the least sugar content?
The family of berries (strawberries, cranberries, raspberries, blackberries) is a group of fruit with little sugar content, with an average of only 4-9 grams per 150 grams of serving. However, blueberries contain the highest sugar content among the berries, which is 15 grams per 150 grams of serving dose.
Avocados contain an average of 0-1 grams of sugar in one whole fruit. However, avocados are very high in healthy fats that can keep you full longer.
Lime and lemon contain very little sugar, with an average of only 1-2 grams of sugar for medium fruit size. Conversely, a medium-sized orange has a sugar content of 13 grams.
Did you know that fresh olives have absolutely no sugar content, aka 0 grams of sugar both in whole and fresh condition, oil, and olive pickles. Olives are very high in vitamin E and other powerful antioxidants, and are proven to be good for heart health and protect against cancer and osteoporosis. Per 100 grams of serving, olives contain 115 calories, 80% water, 6.3 grams of carbohydrates, and 11 grams of fiber.
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