When discussing healthy and balanced diets, we cannot overlook fruits, as they are known for their numerous benefits and contributions to desired human nutrition, such as vitamins, essential minerals, fiber, water, and antioxidants.
The promotion of fruit consumption for a healthy diet has been recognized worldwide, even by the World Health Organization (WHO), which has promoted its well-known campaigns for consuming 5 servings of fruit a day.
Despite the advantages described for consuming fruits, we must not forget one element they contain: natural fructose (sugar), which, although not comparable to consuming foods with added sugar, requires consideration of the amount of fructose we ingest daily.
So, Is Natural Fructose Harmful to Health?
There are various types of sugar, and those that are natural, such as those in fruits, are necessary for the proper functioning of our body and brain.
Talking about sugar, we can relate to various diseases that arise from its excessive consumption: diabetes, cardiovascular diseases, obesity, overweight, etc. Therefore, specialists recommend consuming fruit in its natural form, that is, the whole piece, as this way the body can utilize all its benefits, and there is no spike in blood glucose levels, as happens if we consume fruit in another form, such as juice.
Which Fruits Contain the Least Amount of Sugar?
The sugar content in fruits can range from one to 20 grams per 100 grams of fruit. Therefore, it is recommended to include in the diet those that do not contain too much fructose in their composition, such as:
Avocado: This fruit contains 0.7 grams of sugar per 100 grams, making it the fruit with the least amount of sugar.
Blueberries: This well-known berry contains 4 grams of sugar per 100 grams of food.
Red Fruits: Also known as berries, among which strawberries provide 7 grams of sugar per 100, and raspberries contain 5 grams.
Guava: This well-known fruit provides 5 grams of sugar per 100 grams of weight.
Lemon: In this citrus fruit, 2.5 grams of sugar are observed per 100 grams.
Mandarin: 100 grams of this contains approximately 10 grams of sugar.
Melon: This round fruit contributes about 6 grams of sugar per 100.
Watermelon: For every 100 grams of this red fruit, we find 6 grams of sugars.
Which Fruits Contain the Most Sugar?
Cherries: This red fruit contains 12.82 grams of sugar per 100 grams.
Date: For every 100 grams of this fruit, we get 63.35 grams of sugars.
Figs: This fruit has 16.26 grams of sugar per 100.
Mango: This juicy fruit provides us with 14.8 grams of sugar per 100 grams of fruit.
Orange: Consuming it is equivalent to consuming 23 grams of sugar.
Pineapple: Also known as ananas, its sugar content is 10 grams per 100.
Banana: Will vary according to its lifespan; a regular banana will contain 17 grams of sugar, while if it is ripe, it will equal 20 grams of sugar.
Grape: This clustered fruit will provide 20 grams of sugar per 100 grams.
Recognizing fruits as beneficial for our health and body, it is important to include them in our diet, keeping them in appropriate amounts/proportions will bring us various metabolic improvements, do not forget to accompany this diet with vegetables and greens.
