Once upon a time, fruit was on the list of foods everyone should eat. But that has changed somewhat over the years. There is some confusion these days. Is all fruit good? Is all fruit bad? Is it just for kids? And what is a glycemic index?
Yes, you can still eat fruit. And yes, there are some differences from one type of fruit to another.
Interested in less guilt and more flavor? Here are some facts about fruit that may help make your decisions easier:
1) Citrus Fruit
Citrus fruits such as grapefruits, lemons and limes are extremely low in sugar. They have between 0.4 and 6.2 grams of sugar per 100 grams of fruit. Oranges, for instance, have about 9.2 grams of sugar per 100 grams of fruit.
Blueberries have about 7.2 grams of sugar per 100 grams, blackberries have about 8.1 grams, and raspberries have about 5 grams of sugar per cup.
One cup of raw strawberries only has about 7 grams of sugar. No wonder my personal trainer had me eating these in cartons all day long. Fill away!
While not the lowest in sugar at about 14 grams of sugar per serving, cantaloupe is still lower on the scale when compared to fruit with higher sugar content such as mango, which contains 23 g of sugar per serving.
Surprise! Surprise! An entire raw avocado has only about 1 gram of sugar. It is also filled with tons of healthy fats. Consuming avocados daily is my way of investing in my mental as well as physical health.
Typically, processed dry fruits, such as dried apricots or mangos, lose much of their vitamin content in the dehydrating process, and gain a lot of added sugar. Avoid dried fruits in large quantities if you are watching your sugar intake. If you must have it, try eating unsweetened dried fruit.
As you can see, there's some variety, in terms of sugar content, from one type of fruit to another.
So when you feel like having fruit remember, the low-sugar fruits consist of the berry family, avocados, and citrus fruits. The fruit containing average amounts of sugar include apples, plums and peaches. The high-sugar fruits include peaches, lychees, mangos and watermelon.
If you can, treat yourself to high-sugar fruits once a week. But as always, enjoy your unprocessed, whole fruit to its core, or seed.
Livestrong. Low-sugar fruits and vegetables. November 6 2015.
Livestrong. Nutrition in a serving size of cantaloupe. November 6 2015.
Mind Body Green. 6 tips to enjoy summer fruit without loading up on sugar. November 6 2015.
Women’sHealth. The 5 fruits with the highest and lowest sugar counts. November 6 2015.
Reviewed November 19, 2015
by Michele Blacksberg RN
Edited by Jody Smith