Many people worry about the high sugar content and avoid fruits, but as long as they master the time and portion size, fruits are still an important source of nutrition for maintaining health. Japanese nutritionist Shizuka Matsuhara compiled the ranking of fruits with the highest sugar content, and provided specific edible suggestions and alternative options based on the needs of diabetes and low-sugar dieters.

Although fructose is high but nutritious

Many people have the impression of fruits as "healthy but sugary", especially those with diabetes or those who practice low-saccharide diets. It is true that fruits contain a considerable proportion of sugar, but in addition to sugar, fruits are also rich in vitamins, minerals and dietary fiber. As long as the amount intake is controlled, you can still enjoy it with peace of mind.

This ranking list may surprise people with more sugar than they think, but it does not mean that these fruits should be completely prohibited.

The amount of fruit that diabetic patients can take

According to the "Diabetic Food Exchange Table", the daily heat consumption of fruits by diabetic patients is 80 calories. The following are the weight and sugar content of each fruit of 80 calories:

Use this as a reference, daily consumption can still produce fruit nutrients without overdose.

The amount of fruit that can be eaten by low-sugar dieters

If the purpose of reducing weight or controlling blood sugar, it is recommended to control the sugar content of fruit at about 10g per day. Here is the edible weight of sugar when 10g:

As a sufficient amount of afternoon tea or snacks, it also helps to supplement vitamins and dietary fibers, and avoids eating high-hot snacks due to hunger.

Fruits with lower sugar

If you want to eat more, you can choose fruits with lower sugar, such as strawberries, pears, grapefruit and peaches. Among them, the sugar and heat content of grapefruit are about half of the banana (about 10g sugar/100g, heat content is about 40 calories). Whether diabetics or dine, they can eat it with confidence.

2-3 pm are the golden time for eating fruits

recommended time to eat fruits, between meals and meals. There is a protein called BMAL-1 in the human body that promotes fat synthesis. BMAL-1 increases and decreases at any time, so eating fruit when it is reduced is less likely to cause obesity. BMAL-1 has the lowest secretion between 2 and 3 pm, so eating fruits is the least likely to gain weight during this period.