In addition to being rich in nutrients, many people also choose fruits for weight loss. Even though they eat fruits that are not sweet, they end up gaining weight after a while! What’s going on? Actually, sometimes the taste buds are not reliable. The sweetness of fruits is not just about how sweet they taste!
Can you really taste the sugar in fruits?
Do you think watermelon is sweet? Or peach? Many people naturally think of “watermelon” first. Watermelon is rich in fructose, while peaches mainly contain sucrose.
Actually, the sugars in fruits mainly consist of glucose, fructose, sucrose, and starch. On the sweetness ranking, it goes like this: fructose > sucrose (even sweeter when chilled) > glucose > starch (no sweetness). That’s why watermelon tastes sweeter and peaches more fragrant.
The sweetness of fruits is not solely related to sugar content; it also depends on the type of sugar. Therefore, the sweetness of fruits does not necessarily represent their sugar content. Not sweet does not equal low sugar content.
Five fruits scarier than drinking sugar, and surprisingly, many people consider the first one to be a sugar-control diet fruit
1. Watermelon
First, let’s talk about watermelon. It’s a must-have fruit in summer due to its high water content and refreshing sweetness, widely loved by everyone, even in autumn or winter.
It’s easy to get watermelon, but do you know its sugar and calorie content?
Looking at the calories, you’ll find that 100 grams of watermelon is only 42 Calories, but it contains about 5% sugar, which is considered high sugar among many fruits. It’s not recommended for a full meal.
2. Mango
Although known as the “King of Fruits,” rich in vitamins A and C, seemingly beneficial for health, the sugar content in this fruit is quite significant.
A medium-sized mango contains about 45 grams of sugar, which could be too much for elderly individuals who need to control blood sugar strictly or for friends working on weight control efforts.
Especially for diabetic patients, frequent consumption of mango may burden the pancreas, affecting blood sugar stability. So, when choosing food, especially fruits, it’s best to be cautious and opt for options with low sugar content and minimal impact on blood sugar.
3. Lychee
Lychee is not only high in calories but also has a very high sugar content. Many people experience the feeling that when eating lychee, they can’t stop. Despite its small size, many people can devour a pound of lychee in one go, easily leading to weight gain. Excessive lychee consumption can also cause heatiness, so it’s essential to limit the daily intake to under 10 pieces.
4. Durian
Durian, known as the “King of Fruits” in the tropical fruit world, is widely popular for its unique aroma and rich taste. However, during weight loss, durian might become your “enemy.”
Approximately 100 grams of durian contain around 27 grams of carbohydrates, mostly sugars, and its calorie content is also quite high, around 147 Calories. This means that even a small piece of durian could sabotage your weight loss plan.
5. Cantaloupe
Although sweet, cantaloupe’s sugar content is not high, which might come as a surprise. It’s very suitable as a snack, leaving you feeling full. A small cantaloupe portion is about 300-400 grams, almost the daily fruit intake for an adult, making it very convenient!
Can’t diabetic individuals eat fruits? Remember these 4 principles for healthy eating
1. Choose milder fruits
Diabetics should opt for milder fruits to avoid stimulating the body. Some cold or heat-inducing fruits could lead to blood sugar fluctuations, so it’s best to avoid them. Examples include pear, durian, pineapple, mango, etc. Instead, choose relatively milder options like apples, bananas, etc.
2. Timing for fruit consumption
Consuming fruits requires proper timing. When blood sugar is stable, with fasting blood sugar below 7.8 mmol/L.
Two hours post-meal blood sugar should be under 10 mmol/L, and glycated hemoglobin below 7.5%. With no high or low blood sugar conditions, you can enjoy the delicious fruits. However, if blood sugar is not stable, opt for vegetables like cucumber and tomatoes as fruits until the condition stabilizes.
3. Moderation in fruit consumption
Diabetics should be cautious not to consume fruits excessively, be it high or low sugar fruits, as it could spike blood sugar levels. Daily fruit intake should be between 100-200 grams, preferably consumed in multiple servings. Additionally, reduce the main food portion to avoid high blood sugar.
4. Timing management
Consuming fruits around 10 am, 3 pm, or an hour before bedtime is ideal. After eating, blood sugar gradually rises, peaks, and then declines. These times are relatively long after the previous meal and still some time before the next, preventing the burden on the pancreas due to excessive carbohydrate intake. During meals, avoid excessive carb-rich foods like rice, noodles, and especially sweets, keeping daily calorie intake within a reasonable range.
Doctors remind: Enjoy these 4 low-sugar fruits without worry, they can satisfy your cravings
1. Grapefruit
Grapefruit is usually consumed in winter, but many people still buy it in summer for its rich vitamin C content, having a cooling effect. Though grapefruit peel can also be used to remove odors in the fridge, its sugar content is very low, making it a healthy choice for regular consumption.
Since grapefruit is a common fruit in supermarkets, you can get it and enjoy it anytime, regardless of the season.
2. Blueberries
Blueberries are high in fiber and low in sugar, rich in antioxidants and vitamin C, aiding in controlling blood sugar levels. Although sweet in taste, they have low sugar content, suitable for diabetic patients.
3. Cherries
Cherries have a sugar content of only 9.9 grams per 100 grams, with a low glycemic index of 22, making them a low glycemic index fruit. Cherries not only have a high aesthetic appeal and sweet taste but also contain substances like vitamin A, carotene, iron, promoting insulin secretion in the body and stabilizing blood sugar levels.
Cherries are also rich in anthocyanins, which can help reduce sugar levels in diabetic individuals.
4. Apple
Apples are low in sugar and high in fiber, containing abundant vitamins and minerals. Despite their sweet taste, their sugar index is low and won’t lead to a sudden rise in blood sugar.
Apple fiber can help diabetic patients control appetite and blood sugar levels. It’s safe for diabetic patients to consume 1-2 apples daily.
