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If you are trying to lower your sugar intake, here is a list of 32 fruits and their nutritional values (including sugars and carbs)
While all fruits naturally contain sugars and complex carbs, some contain less than others.
If you are trying to lower your sugar intake, whether for weight loss or diabetes, here is a list of 32 fruits and their nutritional values. Fruits with less than 15 grams of carbs are suitable for people with diabetes.
32 fruits and their nutritional values
52
14
10
2.4
48
11
9
2
89
23
12
2.6
43
10
4.9
5
57
14
10
2.4
34
8
8
0.9
50
12
8
1.6
55
13
8
6
74
19
16
2.9
42
11
7
1.6
67
17
16
0.9
36
14
9
5
36
9
8
5
61
15
9
3
71
16
9
7
66
17
15
1.3
53
13
11
1.8
60
15
14
1.6
44
11
8
1.7
47
12
9
2.4
43
11
8
1.6
97
23
11
10
39
10
8
1.5
57
15
10
3.1
50
15
10
1.4
122
32
15
2.3
46
11
10
1.4
83
19
14
4
53
12
4.4
7
33
8
4.9
2
53
13
11
1.8
30
8
6
0.4
Reference: compiled from https://www.dietvsdisease.org/5-delicious-low-carb-low-sugar-fruits-you-need-to-eat-more-of/
What types of sugars are in fruits?
Fruits contain three types of sugars:
- Glucose: Glucose is the primary source of energy for the brain, muscles, and all other tissues of the body.
- Fructose: Fructose is similar to glucose but is slightly different in structure. It is metabolized by the liver, which is different from how the body metabolizes glucose. Studies that advise against consuming too much fructose are usually referring only to artificially added fructose such as high fructose corn syrup or agave nectar, not fruit.
- Sucrose: Sucrose is often known as table sugar; however, fruits contain some amount of sucrose as well. Enzymes in the body break it down into simple sugars, glucose, and fructose, which are digested as individual sugars.
What is the benefit of eating fruits?
Fruits are rich in fiber, nutrients, vitamins, and antioxidants that can improve overall health and help prevent disease. Eating fruits each day may help:
- Reduce blood pressure
- Reduce cholesterol
- Improve gut health and promote digestion
- Induce healthy growth and promote repair of the body tissues
- Improve mental health
- Promote satiety
- Satisfy sugar cravings
What are the risks of eating too much fruit?
Although fruits are considered healthy, they should be consumed in moderation. The U.S. Department of Agriculture has recommended 1.5-2 servings of fruit per day for an adult. The recommended amount is less in a child (1 cup). One cup of fruit equates to:
- 1 cup 100% fruit juice
- 1/2 cup of dried fruit
- 1 whole fruit
Excess consumption of fruit may lead to the following:
- Heartburn
- Acid reflux
- Bloating
- Diarrhea
- Increased blood sugar levels in people with diabetes
Fruits are best eaten as mid-meal or evening snacks rather than full meals. Always opt for fresh fruits rather than juices because they are more filling. If you consume canned fruits, make sure they do not have added sugars or salt.