Fruits are an integral part of our daily diet, providing a wealth of vitamins, minerals and dietary fiber. However, if you don't pay attention to the sugar in fruits, eating too much may cause sugar to accumulate and quickly convert into fat, leading to obesity.
What are the sugars in fruits
The sugars in fruits mainly include fructose, glucose, and sucrose. Among them, fructose is a unique sugar in fruits, which has a higher sweetness, but compared with glucose and sucrose, fructose is less dependent on insulin in the body's metabolism. After the human body ingests fructose, it is metabolized by the liver, and if too much fructose is not metabolized in time, it will be converted into fat and accumulated in the liver.
How to consume sugar in moderation
Follow the principle of "moderate, varied, and balanced" diet and control your fruit intake.
Avoid eating a lot of high-sugar fruits at once, and eat them as desserts after a meal and eat them in divided portions.
Pay attention to other foods, such as vegetables, cereals, etc., to maintain nutritional balance.
How to choose fruits
Know the sugar content of common fruits and prioritize low-sugar fruits.
Choose fresh, ripe fruits and avoid overripe fruits, which may be higher in sugar.
Be mindful of the amount of fruit you eat, even if it's low-sugar fruits, eating too much can lead to too much sugar.
Identify common high-, medium- and low-sugar fruits
High-sugar fruits
Pineapple Pineapples are sweet, containing about 16 grams of sugar per 100 grams of pineapple. People who need to control their sugar intake should consume pineapple in moderation.
Mango Mango is rich in nutrients such as vitamin A and vitamin C, but it contains about 18 grams of sugar per 100 grams of mango, and excessive consumption may lead to excessive sugar intake.
Durian Durian is a very popular tropical fruit, but it is extremely high in sugar, containing about 27 grams of sugar per 100 grams of durian. People who need to control their sugar intake should try to avoid durian.
Fruits with medium sugar
Pears contain about 12 grams of sugar per 100 grams of pears. Pears have a sweet taste and are often used in juices, salads, or eaten straight.
Apples contain about 10 grams of sugar per 100 grams of apples. Although apples are slightly higher in sugar, the fiber they contain can help slow down the rise in blood sugar.
Oranges Oranges contain about 9~13 grams of sugar per 100 grams of oranges. Oranges are rich in vitamin C, vitamin A, dietary fiber, etc., and have high nutritional value.
Low-sugar fruits
Blueberries contain about 8 grams of sugar per 100 grams of blueberries. At the same time, blueberries are also rich in antioxidants and fiber, which help maintain the health of blood vessels.
Strawberries Strawberries are a delicious, low-sugar fruit, containing about 7 grams of sugar per 100 grams of strawberries. In addition, strawberries are rich in antioxidants and vitamin C.
Lemons Lemons have a sour taste and are relatively low in sugar, containing about 8 grams of sugar per 100 grams of lemon.
Source: Student Health News
Text: Department of Health Medicine, Bethune International Peace Hospital, Xue Hainan, Liu Yuanyuan
Curator: Zhang Cancan
Editor: Fan Hongyan Guan Zhongyao
Proofreading: Ma Yang
Review: Qin Mingrui, Xu Bingnan
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