Eating fresh fruit every day is good for people's health. Eating fruit can make us more and more beautiful, but some fruits have high sugar content. Do you know which fruits are? Here are the sugar contents of various fruits I have sorted out. Welcome to read.
Sugar content of various fruits 1 ranking of sugar content of fruits
Fruits with sugar content between 4% and 7%: watermelon, strawberry, melon, etc.
Fruits with sugar content between 8%-10%: pears, lemons, cherries, cantaloupes, grapes, peaches, pineapples, etc.
Fruits with sugar content between 9%-13%: apples, apricots, figs, oranges, grapefruit, lychees, etc.
Fruits with sugar content above 14%: persimmon, longan, banana, bayberry, pomegranate, etc.
The weather is getting warmer and warmer, and all kinds of melons and fruits on the market are beginning to increase. For sugar lovers, in addition to the staple food, fruit is also listed as the object of "strict supervision". This is because fruit contains more fructose and glucose, which can be quickly absorbed by the body and easily cause blood sugar to rise. In fact, fruit is rich in nutrition, and eating fruit reasonably is beneficial to control the disease.
In patients with stable disease control, the fasting blood glucose should be controlled at 7 mmol/L, and the blood glucose should be at 10 mmol/L 2 hours after meals. Hyperglycemia or hypoglycemia does not often occur. You can eat some low-sugar fruits appropriately, but pay attention to eating less fruits with high sugar content, such as bananas, lychees, red dates and persimmons.
Patients with unstable disease control and blood sugar exceeding 10 mmol/l should eat less fruits, or eat tomatoes and cucumbers as fruits, and pay close attention to the changes of blood sugar.
So, how to judge the sugar content of fruit? Generally speaking, the sugar content of sweet fruit is higher, and that of non-sweet fruit is less, but it is not absolute. For example, watermelon tastes sweet with a sugar content of only 4.2%, while kiwi tastes sour with a sugar content of 10%. Therefore, the fruit with sweet taste does not mean that you can't eat it, and the fruit without sweet taste can't eat too much at a time.
The time to eat fruit is usually on an empty stomach, such as 9: 00 a.m. 10, 3: 00 p.m. to 4: 00 p.m., or around 9: 00 p.m. You can't eat fruit immediately after a meal, but you should eat it between meals. As a supplementary meal, it not only satisfies your appetite, but also buffers your hunger, reduces the chance of hypoglycemia and keeps your blood sugar stable.
As for the amount of fruit to eat, it is recommended to eat half a piece (about 1 00g) or1piece (about 200g) each time, and calculate it into the total daily calories. If you eat more, you should reduce the corresponding amount of staple food. For example, if you eat more 1 kg watermelon, you should reduce the staple food by 50 grams (1 2); If you eat 200 grams of apples and pears, you should reduce the staple food by 25 grams (half two).
The sugar content of all kinds of fruits is 2 8 kinds of true and false statements about fruits.
The statement 1: The sweeter the fruit, the higher the sugar content. This statement is basically correct for the same kind of fruit, but it may not be correct for different kinds of fruit. Because sweetness is not only related to the sugar content, but also related to the type of sugar (such as fructose is sweeter than sucrose) and sour taste.
Statement 2: Don't eat fruit before meals. Eating fruit before meals will not affect digestion and absorption, nor will it increase the total amount of food, which is completely ok.
Statement 3: Eating fruit before meals helps to lose weight. Compared with staple food, meat, etc., fruit is large in size and less in energy, which helps to reduce the energy intake of dinner, so it helps to lose weight. Of course, whether to lose weight or not ultimately depends on the total food intake and exercise.
Statement 4: Eating fruit after meals is easy to get fat. Having eaten enough for dinner, then eating some fruits will increase the energy intake and "support" the stomach, which will easily lead to obesity.
Statement 5: It is roughly correct not to eat fruit before going to bed. Don't eat any food, including fruit, before going to bed. But it should be ok to eat fruit one or two hours before going to bed, especially those who can't take care of eating fruit at other times.
Statement 6: Fruit can raise blood sugar faster, so diabetics should not eat it wrongly. Only some fruits, such as watermelons, bananas, pineapples, etc., have higher glycemic index (GI) and faster glycemic control, while most other fruits, such as apples, pears, grapes, peaches, oranges, etc., do not.
Statement 7: Fruits are all low-energy food mistakes. Most fruits have high water content and can only provide less energy, but some fruits, such as bananas, contain more energy, no less than potatoes; Durian has a lot of energy because of its high fat content. Even if you eat a lot of low-energy fruits a day, your energy intake may exceed the standard.
Statement 8: Fruit can replace vegetable mistakes. The nutritional characteristics of fruits and vegetables are quite different and cannot be replaced by each other.
Special reminder: What fruit do diabetics eat?
The basis for diabetics to choose fruits is mainly based on the sugar content and starch content of fruits, as well as the glycemic index of different fruits.
Recommended selection: Fruits with sugar content less than10g per10g of fruit, including cucumber, watermelon, orange, grapefruit, lemon, peach, plum, apricot, loquat, pineapple, strawberry and cherry. This kind of fruit can provide 20-40 kilocalories per100g. Careful selection: Fruits with sugar content of11-20g per100g of fruits, including bananas, pomegranates, melons, oranges, apples, pears, lychees and mangoes. This kind of fruit can provide 50-90 kilocalories per100g.
Not suitable for selection: fruits with sugar content higher than 20g per100g of fruits, including red dates and red fruits, especially dried dates, candied dates, dried persimmons, raisins, dried apricots and longan, and preserved fruits should be prohibited from eating. Fresh fruits with a particularly high sugar content, such as red Fuji apples, persimmons, Laiyang pears, Feicheng peaches, cantaloupes, rose grapes, winter dates and yellow peaches, are also not suitable for eating. This kind of fruit provides more energy than 100 kcal per 100 g.
Sugar content of various fruits 3 Sugar content list of vegetables and fruits:
1%:pumpkin
2%: Chinese cabbage, rape, spinach, celery, leek, garlic, nest bamboo shoots, tomatoes, zucchini, wax gourd, fennel and rolled cabbage.
3%: Chinese cabbage, Chinese chives, fresh sherbet, eggplant, radish, cantaloupe, roe, fresh mushrooms and pea seedlings.
4%: cabbage, leek, mung bean sprouts, beans, watermelon, melon and cauliflower.
5%: loofah, shallot, cauliflower, green pepper, green garlic and green plum.
6%: white radish, green radish, green onion, leek moss, winter bamboo shoots and grass plum.
7%: Toona sinensis, coriander, edamame, yellow peach and carrot.
8%: ginger, onion, red carrot
9%: orange, pineapple, plum and lotus.
10%: grapes and apricots
11%:persimmon, sand fruit
12%: pears and oranges
13%: grapefruit, apple
14%: litchi
16%: potato
20%: banana, lotus root
Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool in nature and can lower blood pressure, reduce blood lipid and clear internal heat. There are two kinds of celery, one is Tang Qin and the other is Xi Qin. Lentinus edodes: Lentinus edodes can inhibit the increase of cholesterol, so it can lose weight. Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, seven of which are essential amino acids for human body. Xiangru can also promote blood circulation, inhibit melanin, nourish the skin and have anti-cancer effects. Other mushrooms, such as Flammulina velutipes, Mushrooms and Volvariella volvacea, are all good foods for dieters.