Fruit is good or bad, misunderstood a lot

Is there a small amount of sugar in the fruit that is not sweet on the palate? Is it better to eat melon cracked dates? In the season when the fruit is on the market, various questions about fruits have increased. In this issue, the “Life Times” invited experts summed up “a few inequalities about fruits”, so that everyone can clearly understand the white fruit.

The taste is not sweet and the sugar is low. Many people believe that the sweetness of fruit is positively correlated with its sugar content, but this is not the case. Dr. Li Lili, Ph.D., of the Department of Food and Nutrition, Academy of Military Medical Sciences, pointed out that the sweetness of fruit is not only related to the sugar content, but also related to the type of sugar (such as sugar is sweeter than sucrose) and sour taste.

The “sugar” in fruit refers to the total amount of carbohydrates contained in it. Some fruits that are not sweet are also high in sugar content, such as pitaya and kiwi, which tastes bitter, but the data shows that every 100 grams of dragon fruit It contains 13.3 grams of carbohydrates and contains 14.5 grams of carbohydrate per 100 grams of kiwi. Both fruits are considered true “high sugar” foods based on total carbohydrates. In addition, fruits with higher sugar content include apples, apricots, figs, oranges, grapefruits, lychees, persimmons, longan, bananas, and bayberry.

The sugar sorghum has a high glycemic index. Sugar friends should choose fruit carefully, not only concerned about the amount of sugar, but also consider its ability to raise blood sugar, which is often referred to as “GI value”. For example, although the sugar content of watermelon is low, the GI value is 72, belonging to Fruits with a high glycemic index, while apples and pears have high sugar content, but the GI value is only 36. In fact, most fruits have a lower “glycemic index” (GI) and the effect of raising blood sugar is not strong. For example, apples, pears, peaches, apricots, plums, cherries, grapes, grapefruit, and other fruits have significantly lower GI values ​​than taro, rice, etc., and are suitable for diabetics (about 200 grams per day). A small number of fruits, such as pineapple, mango, watermelon, plantain, banana, kiwi, etc., are high in GI, and diabetic patients can eat a small amount (about 100 grams per day). Individual fruits such as jujube have a high GI value and a large sugar content, which is not suitable for diabetic patients.

The taste is sour and sour. Some people think that the sweeter the fruit, the higher the nutrition, and some people have the opposite view. In fact, the content of nutrients and health ingredients in fruits has little to do with sweetness. Generally speaking, for the same kind of fruit, the taste is slightly sour, and the content of vitamins and antioxidants is higher. For example, citrus, which is particularly sweet and has little sourness, has a lower polyphenol content than a slightly sour taste. This is because most of the health care ingredients have an unpleasant taste, or acid, or sputum, or bitterness, which has nothing to do with sweetness. Of course, this does not mean that the more sour the fruit, the better the nutrition, because the fruit that is too sour is easy to cause stomach upset after eating, but it affects the absorption of nutrients.

It is better to eat melon and cracked dates. The saying that “cucurbits and melons” is better to eat has been circulating in the folk. Dr. Shi Jun, a botanical doctor at the Institute of Botany, Chinese Academy of Sciences, believes that this statement is one-sided because some fruits may slow down or mature when they are under stress. Starch is converted into soluble sugar, so the taste will be sweeter. Therefore, from this perspective, folk sayings have some truth. However, other fruits that grow too fast and cause malformation, nutrients have not yet accumulated, but the taste is faint, the texture is not good, and even some fruits are growing, suffering from undue pressure, the cell walls in the fruits and vegetables are constantly thickened, closely arranged, fiber It becomes thicker and the tissue hardens, resulting in a worse taste. Unfortunately, whether the taste is better or worse cannot be judged from the outside. In fact, the taste of fruits and vegetables is mainly determined by the planting area, growing conditions and the variety itself, and specific problems should be analyzed. In addition, in terms of nutritional quality, there is no significant difference between the unsightly and the good-looking fruits and vegetables of the same variety.