There are so many studies that say that too much sugar in our diet is not good, and when we can, we avoid cakes and cookies. But how much sugar is actually in the fruit we eat just to be healthier?
Despite the fact that it contains sugar, fruit is part of a healthy diet when eaten in moderation, because the sugar in fruit is not the one used in sweets and ice cream. In addition to fructose, the fruit also contains vitamins, antioxidants, minerals, water and fiber - everything that is important for our health.
However, it is very important to know that too much of anything is not good, including too much fruit, because it still contains sugar. Therefore, the recommendation is two to three servings a day, and fruits with more sugar - one serving a day (approximately one handful of fruit)
And how much sugar does some fruit contain, especially the one on the counters now?
Figs
1 cup chopped figs - 29.3 g sugar
Fiber: 5.2 g
This fruit is best eaten raw, not as sweet or in cakes, if you want to make the most of the health benefits. And these are rich in fiber, potassium, calcium, magnesium and vitamins A, E and K. Figs also contain prebiotics, which support good bacteria in the gut and improve digestion. But due to the high sugar content, it is best to eat at most one to two figs at a time.
Pomegranate
1 cup pomegranate berries - 23.8 g of sugar
Fiber: 7.0 g
Pomegranate contains three types of powerful antioxidant polyphenols that fight free radical damage in the body. One pomegranate provides about 30 mg of vitamin C, which is important for skin health and immunity. It has a fairly high fiber content, so as long as you stick to the portion size, eat pomegranate freely as a snack, sprinkle it on the salad, put it in yogurt…
Mandarin oranges
1 cup slices of tangerine - 20.6 g of sugar
Fiber: 3.5 g
Mandarins are sweet because of a lot of sugar, but if you don't overdo it, you will have a lot of benefits. Apart from health, they are also great for hair because vitamin B12 in mandarins stimulates hair growth, reduces hair loss and slows down hair loss.
Bananas
1 cup chopped bananas - 18.3 g of sugar
Fiber: 3.9 g
Bananas are good for muscles, for burning fat, but compared to other fruits, they have a lot of sugar and carbohydrates. That’s why it’s good to stick to a maximum of one serving a day. This way you will take advantage of all the benefits of this fruit, and you will not grow it, writes eatthis.
Oranges
1 cup chopped oranges - 16.8 g of sugar
Fiber: 4.3 g
Oranges are good for a lot of things, and it is especially interesting that, say, one a day reduces muscle pain after running. One of these fruits provides as much as 116 percent of the daily required dose of vitamin C. This fruit is also an excellent source of selenium, which is good for the thyroid gland.
Pears
1 teaspoon of chopped pears - 13.7 g of sugar
Fiber: 4.3 g
Pears are so sweet that it seems amazing to have only about 100 calories per fruit, but that is true. This fruit is a good source of vitamin C and contains a quarter of the daily necessary dose of fiber per fruit. Pears keep us full longer thanks to pectin, which slows down digestion. At the same time, due to important nutrients, they protect us from dangerous diseases, such as high cholesterol and heart disease.
Apples
1 cup chopped apples - 13 g sugar
Fiber: 3 g
We often take them for granted, but apples are really important for our health. They are a powerful fighter with fat and are a great snack for those with diabetes and insulin resistance because they have a high content of fiber that slows down the growth of glucose, and they have little sugar.
Cranberries
1 cup cranberries - 4.3 g sugar
Fiber: 3.6 g
They can be bitter without added sugar, but that is exactly why they are among the healthiest fruits. Eat them without sugar because they are full of antioxidants. You can make one portion of fruit and mix cranberries with chopped apples and blueberries. Combine them with nuts and other nuts and here are the perfect snacks.