The fruit is sweet and sour, at least it has become the favorite of many people.
However, with the implementation of healthy diet, many people will pay special attention to the sugar content of fruits when choosing.
As a result, there will be some misunderstandings--- not sweet fruits, the sugar content is actually not a lot.
There's nothing wrong with advocating a low-sugar diet, but if you don't eat fruit because of the high sugar content, some of them shouldn't.
Not enough fruit to eat, probably really damn!
As early as 2019, the authoritative medical journal "Lancet" published the same heavy study on the field of global diet.
The researchers calculated the mortality rate and disease burden caused by the diet structure of 195 countries in the period of nearly 30 years from 1990 to 2017, and finally deduced that nearly 20% of the deaths in the world ---- were caused by diet.
The diseases caused by improper diet are mainly concentrated in cardiovascular disease, tumors and type 2 diabetes.
(Since Japan and South Korea data are separately included in the "high-income Asia-Pacific region", the East Asian data can be regarded as China-based data.)
In 2017, China's mortality rate of cardiovascular disease and cancer caused by irrational drinking ranked first in the top 20 countries in the global population, and in 2017 alone, 3.1 million people died due to unreasonable diet.
What are the problems with an unreasonable diet? The top three are high-calorie, low-grain diet, and low-fruit diet.
In China's high mortality diet structure problem, sodium exceeding the standard is at the top of the list, followed by insufficient fruit, and finally grain eating less.
The sugar content of the fruit cannot be tasted by mouth alone
Fruit sugar is mainly divided into four categories--- glucose, fructose, sucrose and starch, different fruits, the proportion of these 4 components is different; different sugars, the sweetness of these 4 kinds is also different, fructose > sucrose> glucose > starch.
Therefore, the fruit is not sweet, not only to see how much sugar is contained, but also to see what kind of sugar it is.
In addition, there are not only sugars in the fruit, but also other ingredients, such as citric acid, malic acid, tartaric acid and other organic acids, astringent tannins and other polyphenol substances, these ingredients will also affect the sweetness of the fruit.
These 5 fruits are not sweet in taste, but they contain a lot of sugar
1. Dragon fruit
Although dragon fruit is not sweet to eat, it contains a lot of glucose and carbohydrates, these 2 substances are masters of glycemic, if eaten in large quantities, it will cause a rapid spike in blood sugar in a short period of time, threatening the health of sugar friends.
2. Passion fruit
Passion fruit tastes sweet and sour, and the taste is very unique, either it can be eaten directly or processed into a delicious drink.
Although passion fruit tastes sour, sugar friends must not let down their vigilance about it, because the sugar content of passion fruit is actually as high as 13%, which is a typical sugar "master", it is recommended that sugar friends do not touch it.
3. Hawthorn
Hawthorn has a very sour taste and is often used as a healthy snack for healthy spleen and appetizing consumption, resulting in many sugar lovers ignoring its hidden sugar.
In fact, hawthorn belongs to a fruit with a high sugar content, but its sour taste is too prominent, resulting in the sweetness being covered up, which will make people not recognize its true face of Lushan.
4. Bananas
Bananas are very nutritious, containing a variety of minerals, vitamins and dietary fiber needed by the human body, can promote bowel movements, lower blood pressure and lipids, and are a very healthy fruit.
However, the glycemic index of ripe bananas is as high as 52, and bananas are easily digested and absorbed by the stomach and intestines, and if you eat too much in a short period of time, it is easy to cause rapid rise in blood sugar.
5. Pineapple
In terms of taste, most pineapples taste sour, but its sugar content is as high as 11%, and the glycemic index is also very high, reaching 60, which is typical of fruits that are not sweet, but are very easy to sugar.
Sugar friends must pay attention when eating, do not eat too much.
For sugar friends, even high-sugar fruits are not completely unpalatable
A fruit's high glycemic index does not mean that diabetics cannot eat it at all.
Whether it is a fruit with a high glycemic index or other fruits, as long as the amount of food can be controlled, sugar friends can still eat it with confidence.
In addition, try to arrange the time to eat fruit between lunch and dinner, and try to avoid eating on an empty stomach.
If you eat some fruits on the same day, then it is necessary to reduce the intake of staple foods in the meal accordingly, to avoid excessive intake of carbohydrates and cause blood sugar instability.
bibliography:
[1] Yang Ruibo,Luo Wenxuan,Xiao Yonghua. Learning to eat fruits is the wisdom of sugar control[J].Traditional Chinese Medicine Health Care,2021,7(07):40-42.
[2] Ji Xiaomei. Adjustment and preliminary application of Chinese dietary balance index in patients with type 2 diabetes mellitus[D].Bengbu Medical College, 2021.
【3】Collaborators G D . Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017[J]. The Lancet, 2019, 393(10184).