4 fruits to limit consumption for their high sugar content

By Bao Bao   May 7, 2024 | 05:00 pm PT
Fruits are packed with vitamins, minerals, and antioxidants, but some types contain high levels of sugar and carbohydrates, which should be approached with caution, according to the American Diabetes Association (ADA).

The ADA suggests that people, including diabetes patients, incorporate fruits into their diet due to their high fiber content, which slows the absorption of sugar into the bloodstream. However, specific types of fruits can significantly impact blood sugar levels, so people should carefully monitor their consumption.

Sugar-rich fruits

Watermelons, grapes, mangoes, cherries, and bananas are fruits with high sugar content. Nevertheless, they are also important sources of vitamins, minerals, and antioxidants that enhance overall health. They also provide fiber, which aids in blood sugar control.

Mangoes contain a high sugar content. Illustration photo by Unsplash

Mangoes contain a high sugar content. Illustration photo by Unsplash

Diabetes patients can still enjoy these fruits without needing to exclude them from their diet, as long as they consume them in suitable portions. Eating a serving of these fruits daily is advised, and pairing them with protein-rich or fatty foods is recommended. For instance, combining berries with Greek yogurt or apples with almond butter helps maintain stable blood sugar levels.

Carbohydrate-rich fruits

Carbohydrates are an essential macronutrient that plays a crucial role in overall health. The intake of carbohydrates significantly affects blood sugar levels.

The carbohydrate content per 100 grams of various fruits includes:

- Red grapes: 20.2 grams

- Banana: 20.1 grams

- Apple: 15.6 grams

- Mango: 15 grams

- Pineapple: 13.1 grams

While these fruits contain high carbohydrate levels, they are also rich in vitamins, minerals, and other nutrients. Those looking to limit carbohydrate intake should monitor their consumption to stay within their dietary limits.

Apples are carbohydrates-rich fruits. Illustration photo by Pexels

Apples are carbohydrates-rich fruits. Illustration photo by Pexels

Dried fruits

The drying process removes water from fruits, resulting in a much higher sugar concentration than their fresh counterparts. Some dried fruits are even sweetened to enhance flavor, which can increase blood sugar levels.

Common types of dried fruits with high sugar content include apricots, pineapple, raisins, and dates. According to the ADA, consuming small portions, opting for sugar-free dried fruits, or combining them with nuts is recommended.

Nuts contain fats, fiber, and protein, which slow digestion and help prevent sudden spikes in blood sugar levels.

Canned syrup fruits

Like dried fruits with added sugar, canned syrup fruits often contain high amounts of additional sugar. For instance, a cup of fruit cocktail packed in syrup can contain about 6.5 teaspoons of extra sugar.

Therefore, controlled consumption of these types of fruits is recommended.

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