Which fruits contain a lot of sugar?

Fruits with the highest sugar content include mangoes, lychees, grapes, pomegranates, and cherries, while avocados, guavas, cantaloupes, and papayas have less sugar.

Along with vegetables, fruits are an indispensable part of a healthy diet. Fruits are good for health because they contain fiber and other nutrients that the body needs. In addition, fruits also contain natural sugars, and some contain more than others.

Fruits contain a lot of sugar.

Mangoes: One mango contains up to 46g of sugar. This isn't a healthy choice for those trying to monitor their weight or sugar intake. If it's your favorite fruit, you can enjoy a small piece and spread it out over several days.

Lychee: This tropical fruit is packed with sugar. Each cup of lychee juice typically contains up to 29 grams of sugar. Lychees also provide you with approximately 136 mg of calcium, nearly double the recommended daily intake of 75 mg.

Grape: A typical cup of grape juice contains about 23g of sugar. Grapes are an easy-to-eat fruit and can be consumed in large quantities at once. Therefore, if you need to cut down on sugar, eat them more slowly or cut them in half, refrigerate them, and enjoy a small amount at a time.

Cherries : One cup of cherry juice contains approximately 18g of natural sugar. They are also easy to eat and can be consumed in large quantities. Take a moderate amount at a time to avoid overeating.

Pomegranate : One pomegranate contains approximately 38.6g of sugar. Therefore, a better alternative is to drink half a cup of pomegranate juice, which contains only 11.9g of sugar. A 2020 PubMed review from the National Center for Biotechnology Information (NCBI) indicated that pomegranates may have beneficial effects on blood pressure, and also possess antioxidant and antibacterial properties.

Each type of fruit typically contains a certain amount of sugar. Photo: Freepik — Each type of fruit typically contains a certain amount of sugar. Photo: *Freepik*

Low-sugar fruits

Avocado: An avocado contains only about 1.33g of sugar. It's commonly used in salads or as a topping for toast... Although it's low in sugar, it's high in calories, so it shouldn't be considered a daily staple.

Guava: Each guava contains about 5g of sugar and 3g of fiber—more than the amount of fiber your body gets from a serving of brown rice or a slice of whole-grain bread. Guava smoothies, with the peel on, provide even more fiber.

Raspberries : Raspberries are high in fiber, with 8 grams per cup, and contain only about 5 grams of sugar. Fiber is good for digestion and can help you feel full with fewer calories.

Cantaloupe: This sweet fruit contains only about 5g of sugar and 23 kcal, making it a perfect addition to your daily diet.

Things to note when eating fruit

Sugar may be included in nutritional recommendations for reduction or moderate consumption. However, it's important to note that the body metabolizes the sugar in fruit differently from processed sugar or sugar found in pre-packaged products.

Generally, fruits tend to contain less sugar than sugary foods. Fruits contain two types of sugar: fructose and glucose. While the ratio of each varies, most fruits contain about half glucose and half fructose. Glucose raises blood sugar levels, so the body has to use insulin to metabolize it. Fructose does not raise blood sugar levels.

Everyone, including people with diabetes, can eat more fruit. This is due to the combination of vitamins and minerals, fiber, phytochemicals, and water that fruit provides to the body. Talk to your doctor or a nutritionist before making any significant changes to your diet.

Bao Bao (According to WebMD, Medical News Today )

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