In the hot summer, the air is stuffy, people sweat a lot, and people’s appetite also deteriorates. Therefore, cold and juicy fruits, such as watermelon, cantaloupe, peach, etc., have become many people’s favorites. .

It can not only reduce body temperature, but also supplement vitamins and lose weight. It can be said to serve multiple purposes with one stone.

But some people think that fruits as sweet as watermelon and cantaloupe must contain a lot of sugar, and they will easily gain weight. People who want to lose weight should choose non-sweet fruits?

In fact, your mouth is sometimes unreliable. Whether the sugar content of fruit is high or not is not as simple as whether it tastes sweet or not.

1 The hidden "sweetness" of fruits

The sweetness of fruits is not only related to the level of sugar content, but also closely related to the type of sugar contained.

1. Different sugars have different sweetness

There are three main types of sugar in fruits: glucose, fructose, and sucrose. They not only have different chemical structures, but also have different sweetness. It's also huge.

Among them, fructose is the sweetest, its sweetness is equivalent to 1.7 times that of sucrose, and it is even sweeter after being chilled; followed by sucrose; and then glucose, whose sweetness is about 0.7 times that of sucrose. (Fructose, sucrose, glucose)

In other words, if the sugar content is the same, if it contains more fructose, it will taste sweeter.

The total sugar content of three fruits, such as pears, kiwis and apricots, is actually similar, but pears generally taste the sweetest, followed by kiwis and finally apricots. This is because pears account for 66% of the fructose content, kiwis account for 50%, and apricots only account for 10%.

Someone must ask: Why does kiwi fruit have so much fructose but not so sweet?

This involves talking about other substances that affect sweetness, such as starch, inorganic salts, tannins, etc.

2. Fruits not only contain sugar, but also are sour and astringent

To put it simply, sugar, salt and vinegar can be added to a dish, and these will affect each other.

Organic acids such as citric acid and malic acid and tannins with a certain astringency in fruits can reduce the sweetness of fruits; while inorganic salts such as potassium and sodium can increase the sweetness.

The reason why kiwi fruit is not so sweet is that it contains a lot of ninic acid, malic acid and citric acid. Therefore, some fruits that do not taste sweet may also contain a lot of sugar.

3. The calories of fructose

The calories of 100 grams of fructose are about 400 calories, the calories of 100 grams of sucrose are about 389 calories, and the calories of 100 grams of glucose are about 409 calories Card.

For comparison, 100 grams of chicken has 134 calories, 100 grams of mutton has 178 calories, and 100 grams of beef has about 288 calories.

It can be seen that if you eat fruits incorrectly, you may gain weight more easily than eating meat.

2 Reference table for fruit selection

Since the taste is unreliable, I have compiled a ranking table of fruit sugar content for everyone:

1. Too much sugar Non-sweet fruits

Although some fruits do not taste sweet or even sour, they may contain high sugar content. People with high blood sugar and obesity should eat less, such as:

① Dragon fruit may only have slightly sweet flesh in the middle, but the sugar content per 100 grams is about 14, and nearly 70-80 of it is glucose, which raises blood sugar quickly.

②Ginseng fruit has no taste and the sugar content is as high as 18.

③Passion fruit tastes sour and sweet, with a sugar content of about 13.

④Hawthorn is very sour, aids digestion, and is not sweet at all, but its sugar content is as high as 22.

2. Fruits with less sugar but sweetness

Some fruits taste sweet, but the sugar content may not be high. You can make more choices in your daily life, such as:

① Strawberry, a typical representative of low-sugar fruits, has a sugar content of about 6 per 100g and a calorie of about 32 calories. It is rich in dietary fiber (1.1g/100g) and has a glycemic index of only 41. It is a low-GI fruit. Very suitable for weight loss people and diabetics.

② Cantaloupe has a sugar content of about 7.7 per 100 grams and only 34 calories per 100 grams.

③ Although mango is a tropical fruit, its sugar content is not very high, about 7 per 100 grams, and its calories are 35 calories. Its dietary fiber is even higher than that of strawberries, 1.3g/100g. .

In addition, there are some fruits that taste good but have high fat content:

3. Fruits with high fat content

①Avocado : Although it is low in sugar, salt, and carbohydrates, and is rich in healthy unsaturated fatty acids, vitamins, and minerals, its caloric index is higher than that of pork—100 grams of lean pork has 143 calories, and 100 grams of avocado has 160 calories. And its fat content is as high as 15-30%!

Therefore, even if the nutrition is good, the fact that it is high in fat and calories cannot be changed. It is recommended to use avocado instead of salad dressing, mayonnaise, condensed milk and other condiments.

② Durian: comprehensively rich in nutrients, but the highest caloric content is second only to avocado - 157 calories per 100 grams, of which fat content accounts for 4.1% and sugar content accounts for 28.3%, which is high in sugar. High calorie fruits.

③Coconut: The calories of coconut water are not high, and its calories are mainly concentrated in the coconut meat - the calories of every 100g of coconut meat are as high as 241 calories, the fat content is 12, and the sugar content is as high as 31.3, so coconut You still have to control the amount of meat and dried coconut flakes!

④Dongzao: The vitamin C content per 100 grams is as high as 243 mg, which is almost 60 times that of apples and 10 times that of lemons! But its calories and sugar content are equally astonishing - 125 calories per 100 grams, and the sugar content is as high as 30!

If you replace it with dried jujubes, the calories are even more astonishing, providing about 300 calories per 100 grams, which is almost twice as much as rice.

3 When eating fruits in summer, keep two things in mind

In addition to being particular about the selection of types, we should also pay attention to the following during eating:

1. Eating it before meals is more conducive to weight loss

Many nutrients in fruits are water-soluble, and eating them before meals is easier to be digested and absorbed by the gastrointestinal tract; it also easily produces a feeling of fullness, which is good for people who want to lose weight. Helps suppress appetite.

If you eat fruit after a meal, it is best to do so after 1 hour to avoid indigestion, bloating, and constipation.

2. Fruits cannot replace vegetables

Although fruits and vegetables are always mentioned in the same breath, their nutritional content and value have their own characteristics and cannot be substituted for each other.

Like most dark vegetables, the content of vitamins, minerals, dietary fiber, etc. is much higher than that of fruits;

However, the carbohydrates, organic acids and aromatic substances in fruits are higher than those in fresh vegetables. There is no need to heat the fruit before eating, and its nutritional content is not affected by cooking factors.

Therefore, it is recommended that regardless of whether the fruit is sweet or not, or whether it is high in calories, the daily intake should be controlled at 200g-350g, and the vegetable intake should reach 500g, and eat different types.

Source/I am a doctor official account (ID:woshidayisheng), Popular Science China

Review/Zhifei