When it comes to “sugar”, people tend to link it to “sweet”. Therefore, many people think that the fruit that is not sweet has a small amount of sugar. This actually went into a misunderstanding, the fruit taste is not sweet, but the sugar content is not necessarily less.
Judging how much “sugar” is in the fruit is not reliable. Because sweetness is not only related to the amount of sugar, but also related to the type of sugar (such as sugar is sweeter than sucrose) and sour.
The “sugar” in fruit refers to the total amount of carbohydrates contained in it. To judge whether it is high in sugar, it should be seen from the amount of carbohydrates it contains. Some fruits that are not sweet, such as dragon fruit and kiwi, taste slightly acidic, but the data show that each 100 grams of dragon fruit contains 13.3 grams of carbohydrates, and each 100 grams of kiwi contains 14.5 grams of carbohydrates, based on total carbohydrates. Calculated, these two fruits are considered true “high sugar” food. But because people eat less sweet when they eat, they often fall into the taste trap. In turn, the watermelon that tastes very sweet, contains only 5.8 grams of carbohydrate per 100 grams. In addition, fruits with higher sugar content include apples, apricots, figs, oranges, grapefruits, lychees, persimmons, longan, bananas, bayberry, pomegranate, and the like.
Therefore, for those who want to lose weight, you can try to avoid the above “high sugar” fruit. However, for diabetic patients, when choosing a fruit, you should not only pay attention to the amount of sugar, but also consider its ability to raise blood sugar, which is often referred to as the “GI value”. For example, the sugar content of watermelon is low, but the GI value. At 72, it is a fruit with a high glycemic index, while apples and pears have a high sugar content, but the GI value is only 36.
In addition, according to the “Chinese Dietary Guidelines”, adults should consume 200 to 400 grams of fruit per day, that is, ordinary ones (such as apples and pears) can eat 1 or 2 per day. Moreover, the fruit is best eaten between meals. You can’t just eat fruit for a dinner, because it is far from the body’s need for nutrition.