Some fruits contain significantly higher amounts of sugar compared to others. Consuming too many of these high-sugar fruits may hinder your weight loss efforts or make it difficult to manage your blood sugar levels effectively.
1. Fruits with high sugar content
Fruits are rich in fiber, vitamins, minerals, and other essential nutrients that are beneficial for the body. However, fruits also contain natural sugars, and some types have higher sugar content than most. Here are some fruits with the highest sugar levels:
1.1. Mangoes
Mangoes are one of the fruits most notable for their high sugar content. A single mango contains an average of 45 grams of sugar, which is a substantial amount. For those trying to control weight or blood sugar levels, mangoes may not be the best choice.
If you enjoy mangoes but want to limit sugar intake, consider eating just a few slices and saving the rest for another time by storing it in the refrigerator.
1.2. Grapes
Grapes are another fruit with a significant sugar content. A cup (approximately 240ml) of grapes contains about 25 grams of sugar. Due to their small size and delicious taste, it’s easy to over consume them, leading to an intake of excessive sugar.
To reduce the quantity of grapes consumed, you can cut them in half and freeze them. This way, grapes become a refreshing summer snack while helping to control portion sizes.
1.3. Cherries
Sweet cherries are among the fruits with high sugar content. A cup (240ml) of cherries contains an average of 18 grams of sugar. If you fill a large bowl with cherries, it’s easy to lose track of how many you’re eating, leading to high sugar consumption. To monitor your intake, measure cherries in a cup before eating.
1.4. Pears
An average pear contains about 17 grams of sugar. If you're trying to cut down on sugar, avoid eating a whole pear. Instead, slice a few pieces and add them to low-fat yogurt or a fresh salad.
1.5 Watermelon
Watermelon is a hydrating and refreshing fruit, especially popular in summer. It provides water, electrolytes, and vitamins like A and C. However, it is also one of the fruits high in sugar. A large slice of watermelon can contain up to 17 grams of sugar, so it’s best to limit your intake to 1–2 slices per day if you're watching your sugar levels.
1.6. Bananas
A medium-sized banana contains approximately 14 grams of sugar. If this is too high for your dietary goals, consider eating half a banana or adding a few slices to other dishes, such as peanut butter sandwiches….
2. Fruits with low sugar content
On the other hand, there are also fruits with very low sugar content, such as avocados, cantaloupes, raspberries,...
2.1. Avocados
An entire avocado contains only about 1.33 grams of sugar. Avocados can be used in various dishes, such as salads, spreads on toast, or even as a baking ingredient. However, while avocados are low in sugar, they are calorie-dense, so avoid overconsumption if you are monitoring your weight.
2.2. Raspberries
A cup (240ml) of raspberries is an excellent source of fiber (8 grams) while containing only 5 grams of sugar. The high fiber content is beneficial for digestion and helps you feel full for longer with fewer calories. Raspberries can be enjoyed on their own or paired with yogurt, cream....
2.3. Cantaloupe
Cantaloupe is a nutritious fruit with a refreshing taste and low sugar content. A medium slice of cantaloupe contains about 5 grams of sugar and only 23 calories.
2.4. Papaya
Papaya is another fruit with low sugar content, making it a good option for those limiting their sugar intake. Half of a small papaya contains approximately 6 grams of sugar. Since this is a generous portion, you likely won’t consume it all at once, further reducing your sugar intake. Pair papaya with yogurt for a more flavorful and nutritious treat.
2.5. Strawberries
A cup (240ml) of strawberries contains just 7 grams of sugar. Adding strawberries to salads can enhance the flavor and visual appeal of your dish.
If you are managing diabetes or at risk of developing it, avoid fruits and foods with high sugar content. However, to maintain a balanced diet, replace them with fruits that are lower in sugar.
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Reference source: webmd.com
