Whether it is a weight loss population or a diabetic, it is necessary to strictly control sugar intake.
For example, replace fine rice with brown rice or other coarse grains, replace brioche bread with whole wheat bread, and try not to eat desserts or drink sugary drinks!
However, for the matter of eating fruit, many friends still have doubts. For example, friends often consult star sauce:
Can I eat fruit during weight loss? Wouldn't it be better to eat those sour fruits?
So, what exactly is the truth? Today, Star Sauce will share with you how to eat fruit during sugar control
<h1 class="pgc-h-arrow-right" data-track="50" >, must sour fruits have low sugar content? </h1>
No!
The sweetness of fruit is mainly determined by the type and structure of sugars and organic acids contained in the fruit.
Common sugars in fruits include fructose, glucose, and sucrose. In sweetness, fructose > sucrose > glucose.
Among them, the sweetness of fructose is about 1.73 times that of sugar, and the sweetness of sucrose is about 1.35 times that of glucose. Therefore, fruits with more fructose are sweeter.
Sugar content of common fruits (Table 1):
Note: The table data is compiled from the Encyclopedia of Chinese Nutrition Science.
As can be seen from Table 1, apples and pears are mainly fructose, grapes and strawberries are mainly glucose and fructose, and peaches, plums, apricots, pineapples, citrus, etc. are mainly sugar.
In addition to sugar, fruits also contain different organic acids, and because of the different types of organic acids, they show different acidity.
The main organic acids are citric acid, malic acid, tartaric acid, as well as a small amount of salicylic acid, succinic acid, oxalic acid and quinine acid.
In general, citrus fruits mainly contain citric acid, apples mainly contain malic acid, and grapes mainly contain tartaric acid. In acidity, tartaric acid > malic acid > citric acid.
Total sugar and titration acidity of common fruits (Table 2):
As can be seen from Table 2, bananas, grapes, cherries and apples have a high total sugar volume and low titration acidity, so the overall taste is sweet.
Although pineapple has a high total sugar content, it also has a higher titration acidity, so it is not as sweet in taste as cherries with similar total sugar content.
Although the total sugar of apricots and plums is higher than that of strawberries and blackberries, the titration acidity is also higher, so the taste may not be as sweet as strawberries and blackberries.
Therefore, you can't just rely on taste to identify the sugar content of the fruit!
<h1 class="pgc-h-arrow-right" data-track="50" > second, can you eat fruits with low sugar content? </h1>
In addition to sugar content, we should also pay attention to the raw sugar index and glycemic load of fruits, which are GI and GL.
GI reflects the degree to which food is elevated after it is digested and absorbed, and foods or meals with high GI are digested quickly and completely after entering the gastrointestinal tract, and glucose enters the bloodstream rapidly.
Generally, Gl> 70 is a high glycemic index, 70-55 is a medium glycemic index, and ≤55 is a low glycemic index food.
GL, on the other hand, is used to evaluate the magnitude of the effect of a certain food intake on human blood sugar.
The calculation formula is: GL = weight of carbohydrates in ingested food * GI value of food / 100.
GL<10 is generally considered to be low GL food, 10-20 is medium GL food, and > 20 is a high GL food. Therefore, in daily life, we must look at it together with GI and GL to be more in line with practical needs.
GI and GL of common fruits (Table 3):
Note: The table data is compiled from the "Chinese Food Ingredient Table".
As can be seen from Table 3, watermelon is a high GI fruit, but GL is low, so it is not completely impossible to eat watermelon during the sugar control period, and it is enough to pay attention to the intake. However, fruits like jujubes, which are both HIGH in GI and GL, should be avoided as much as possible.
In summary, the selection of fruits during sugar control should comprehensively consider the three indicators of sugar content, sugar index and blood glucose load.
Combined with these three indicators, Star Sauce especially recommends strawberries, which are recognized as a slimming fruit, but also pay attention to eating in moderation, and cannot eat too much at one time
References for this article:
Nutrition and Food Hygiene, Dietary Guidelines for Chinese Residents, Chinese Food Ingredient List, Chinese Nutrition Science Encyclopedia.