All fruits have some natural sugar in them, extremely sweet fruits mangoes and watermelons, among other fruits and vegetables, Fruit typically has less sugar than foods that have been sweetened, though. Reportedly everyone could benefit from eating more fruit, even those with diabetes. This is because it contains a variety of nutrients, including vitamins, minerals, fibre, phytochemicals, and water.
Fructose and glucose are the two types of sugar found in fruit. Although the ratios of each differ, most fruits contain roughly equal amounts of fructose and glucose. The body needs insulin to metabolise glucose because it raises blood sugar levels. Blood sugar does not increase with fructose. Instead, it is broken down by the liver.
When you consider foods that are high in sugar, obvious treats immediately come to mind. For example, milk chocolate bars and caramel candies. or baked goods such as donuts, cookies, and cakes, possibly ice cream. Fruit, according to registered dietitian Beth Czerwony (via Health Essentials), RD, deserves to be included on the list of natural foods.
“I don’t want anyone to fear the sugar in fruit because these are natural sugars,” explains Czerwony. “The body processes it differently than it would the sugar in cookies and cakes and those type of foods.”
It’s important to be aware of sugar content in what you eat, notes Czerwony — particularly if you have a health condition that calls for monitoring blood sugar levels. (That would include those diagnosed with Type 1 or Type 2 diabetes.)
Lets look at such 5 fruits which are high in sugar –
Grams of sugar in one large apple: 25.1.
Due to its natural occurrence, fructose—often referred to as a “fruit sugar”—makes up the majority of the sugar in apples. Why is that important to mention? Fructose doesn’t seem to raise blood sugar or insulin levels as much as other sugars like glucose or sucrose do.
Grams of sugar in one banana: 15.4.
Although they may not seem like the most sweet of foods, bananas actually contain a fair amount of sugar inside that peel. As bananas ripen and turn from green to yellow, the sugar content also rises. “Think about portion size if you’re watching your sugar intake,” recommends Czerwony. “If you’re eating little bananas, that’s going to be better than if you’re choosing gigantic bananas that would qualify as two servings.”
Grams of sugar in 1 cup of cherries: 19.7.
Cherries in bite-sized pieces are very simple to consume. If you start nibbling, a bowl of them can disappear very quickly. “Cherries are wonderful for you, but try to pay attention to how many you eat,” advises Czerwony. “It’s not hard to go overboard.”
Grams of sugar in one mango: 46.
Mangoes are a good example of a tropical fruit with higher sugar levels. Again, portion control is essential if you want to consume as little sugar as possible while eating a mango. Another advice? Mangoes (or any fruit high in sugar) should be eaten with a protein, such as low-fat Greek yoghurt, to help slow the release of sugar into the blood, according to Czerwony.
Grams of sugar in one large orange: 17.2.
Orange fibre can facilitate a more gradual release of sugar into your blood. However, for that to work, consume the fruit as opposed to a glass of OJ. In orange juice, the sugar is much more concentrated. (Hear this: 100% fruit juice is so sweet that people frequently compare it to soda.)