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Fresh fruit boasts a high amount of fiber, water, and a slew of other vitamins and minerals-but it can also come with a good amount of sugar. Even though fruit contains only natural sugars and is a healthy choice in moderation, it's a good idea to watch how much sugar you're taking in regardless of where it comes from. Have you ever wondered just how much of the sweet stuff is found in nature's candy? If you were to choose the fruit with the least amount of naturally-occurring sugar, which would be your best bet: Bananas, apples, or oranges?
Per 100 grams of edible fruit, juicy oranges contain 9.35 grams of natural sugars. Apples are a close second at 10.39 grams, and bananas weigh in at 12.23 grams. Want to know how some of your other favorite fruits stack up? Check out the chart below!Fruit (100 grams of edible portion)Sugar Grams (4 grams = 1 tsp)Raspberries4.42Strawberries4.66Blackberries4.88Papaya5.90Watermelon6.20Grapefruit (pink)6.89Cantaloupe melon7.86Honeydew melon8.12Peaches8.39Kiwi8.99Apricots9.24Pineapple9.26Oranges9.35Pears9.80Plums9.92Blueberries9.96Apples10.39Bananas12.23Cherries (sweet)12.82Mango14.80Grapes16.25Figs16.26Pomegranate16.57Source: U.S. Department of Agriculture, 'One last note about fruit and sugar: Don't let those numbers scare you too much! Keep in mind that all fruit is great for you in moderation, just like any other food. Plus, a piece of fruit is always a better choice than a candy bar that's packed with processed sugars and additives.
Aim to enjoy 2-3 servings of fruit per day to reap the sweet benefits of vitamins, minerals, fiber and antioxidants!What's your favorite fruit? Do you monitor your sugar intake, even from natural sugars? I like the article.but it would be better if it included what constitutes a 'serving' size.I have seen it posted 2-3 servings a day on one site and 4-6 servings a day on other sites!I eat my fruits based on the ANDI ( Aggregate Nutrient Density Index) for optimum health. I blend them all up in a smoothie so I can consume them over the course of the day with each meal.I do the same with all of my veggies!I stopped eating all processed sugar once I learned what it does to the body and looking at myself to see what it has done to my body! I think as long a you eat a balanced diet and drink plenty of water you'll be fine even if you eat the more sugary fruits.
I wouldn't recommend store-bought fruit juices as they usually end up with less of the natural nutrients and more sugar than the fruit itself. And if you juice at home, just be aware that many juicers remove the skin of your fruits. While that can be helpful for some it is removing the portion that contains most of the fiber and nutrients for others. So if you juice at home, I recommend cutting up fruits like pears & apples (with the skin left on) by hand rather on in a blender than using a juicer.Again though, just focusing on a balanced diet with plenty of dark & leafy green veggies, lots of water and the right kinds of fats, carbs and proteins will help to balance out the sugar from fruits. I am not a diabetic, so I don't have to use oj, or oranges to pull my sugar up cause I am not eating right.
I don't think cutting out fruit is the answer to sugar problems in general. If you eat a lot of chocolate, or drink a lot of pop, coffee, or tea, well you will be craving more synthetic foods that have sugar in them And red meet also does this. If you were to eat only a few or one fruit, you wouldn't be doing your body justice as far as health: apples have pectin in it that is good for the heart, Bananas & apricots are potassium, figs are iron, pineapple have enzymes in it,melons help with digestion, ect. You need fruit so you won't get scurvy, have strong veins, strengthen eyes, and the sugar from them nourishes your body. Copyright SparkPeople, Inc.
2019., All Rights Reserved SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.SPARKPEOPLE is a registered trademark of SparkPeople, Inc. In the United States, European Union, Canada, and Australia. All rights reserved.NOTE: Terms and Conditions and Privacy Policy last updated on October 25, 2013.
BASICS. Fruit is not bad if seasonal and local. Limit yourself to a maximum of 1 serving of fresh local seasonal fruit per day – particularly if you are trying to lose weight. It still has fibre content and slows the uptake of fructose. You can get all the nutrients in fruit from vegetables with a lot lower fructose content.IDEASThe chart below is a reasonable summary of common fruits and their Fructose composition. Try the whole fruit as the skin has more fibre. Just wash them well.
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Who knows how many chemicals are on the surface.On estimate – 2 grams of Fructose is the equivalent of 1 teaspoon of sugar. Be aware!There is a simple turnaround to easy weight control and health by elimination or at least limiting your total Fructose intake to less than 10 grams per day. Possibly even less if you can do it. FruitServing SizeGrams of FructoseLimes1 medium0Lemons1 medium0.6Cranberries1 cup0.7Passion fruit1 medium0.9Prune1 medium1.2Apricot1 medium1.3Guava2 medium2.2Date (Deglet Noor style)1 medium2.6Cantaloupe1/8 of med. Melon2.8Raspberries1 cup3.0Clementine1 medium3.4Kiwifruit1 medium3.4Blackberries1 cup3.5Star fruit1 medium3.6Cherries, sweet103.8Strawberries1 cup3.8Cherries, sour1 cup4.0Pineapple1 slice(3.5″ x.75″)4.0Grapefruit, pink or red1/2 medium4.3. FruitServing SizeGrams of FructoseBoysenberries1 cup4.6Tangerine/mandarin orange1 medium4.8Nectarine1 medium5.4Peach1 medium5.9Orange (navel)1 medium6.1Papaya1/2 medium6.3Honeydew1/8 of med.
Melon6.7Banana1 medium7.1Blueberries1 cup7.4Date (Medjool)1 medium7.7Apple (composite)1 medium9.5Persimmon1 medium10.6Watermelon1/16 med. Melon11.3Pear1 medium11.8Raisins1/4 cup12.3Grapes, seedless (green or red)1 cup12.4Mango1/2 medium16.2Apricots, dried1 cup16.4Figs, dried1 cup23.0. Many groups including dieticians, weight reduction schemes and some advisory bodies keep pushing the fruit barrow.
The ‘modern’ fruit barrow is not what it was. It is laden with a variety of fruit that can not be local.I have friends who can remember getting a single orange as a child in their Christmas stocking as a special treat.I have nothing against fruit and still believe that there is plenty of goodness in fruit. To me, however, it should be up to ONE piece of LOCAL and SEASONAL fruit per day.It is better than a lot of refined sugar in food but fruit still has a fair load of fructose. And that equals a load that can be reduced particularly if you are trying to lose weight.I believe fruit makes you hungry. How many of you can eat just one grape if you have a bunch in front of you? Just try doing one strawberry.
Even an apple can leave you hungry. That’s what they are designed to do. There are about 3 teaspoons of sugar in each banana and orange, a couple in apples, peaches and nectarines, about 1 per strawberry or grape.The natural source of sugar is fruit and we are meant at a primitive level to search for that sweetness generally at the end of summer, gorge upon the fruit and elegantly metabolise it to fat for winter storage.
Simple as that.The trouble is we now have some form of sugar 3 times a day, 365 days a year and wonder why we are making fat every day along with its metabolic consequences.Most modern fruit has been ‘designed’ for a higher sugar content, lower fibre content, with a thinner skin and greater water content to make it ‘juicy’. This is all about marketing, transportability, shelf life and profit.There is nothing ‘natural’ about bananas in Tasmania or stone fruit in Northern Queensland at any time of the year. Most fruit juices have about the same amount of sugar in them as Coca Cola or Lemonade.
Even those smoothies from juice bars are about the same but at least still have the fibre within them.My issue is not with eating whole fruit as much as it is with the quantity and frequency that we currently take in. It is juiced, concentrated, dried and added to a variety of foods and marketed as ‘natural sugar’. The concentrated sugar and lower fibre content with additional processing mean to me that Modern fruit is different.Have you noticed that the fruit that falls off your trees in your backyard is rotten within 24-48 hours whereas the ‘Modern’ fruit you buy from the supermarket is still fresh a week to 10 days afterwards? This is not the fruit of my childhood.Fruit has been around for billions of years but most of our early exposure as cavemen was around the tropics in Africa 50000 – 60000 years ago. My reading around this topic points to a variety of fruits being competed for by humans, birds, animals and insects.
As humans we probably learned as much from observing the animals.The wild fruits varied in availability, size and taste depending on the tree, soil type and obvious environmental factors. The skins were often thicker and the fruit dryer. Then there was the aspect of transport and availability. No racing down to the supermarket and filling up the SUV with juicy, perishable fruit from another country.Modern fruit production includes soil management, controlled environments and a variety of chemicals to produce the quantity and consistency required for the modern supermarket. K7 total security activation key 2019. I have heard that the fruit has to unblemished. That’s just not ‘natural’.Our current fruit production also uses varying degrees of chemicals. Once harvested in commercial enterprises it is often coated with chemical to protect the outer skin, then placed in vacuum storage rooms rich in oxygen and then cooled down to a core temperature of about 0 degrees.
This process obviously varies from fruit to fruit and location but a process occurs. The fruit is then stored in cool rooms and distributed on as required.Many fruits are stored for 12 months before reaching our tables.Remember that it is nearly impossible to avoid Sugar and Fructose in our diet.
The trick is to recognise where it is, what it is and minimise it over the long term.Support your local farming community and buy local, seasonal and fresh.I came across this blog from Denise Minger from 2011 who writes about ancient fruits. You might be interested.Modern Fruit is Not NaturalFacebook Blog 13 March 2013We are at that time of year when our LOCAL fruit trees are having their SEASONAL crop.Have you noticed that the fruit that falls off your trees in your backyard is rotten within 24-48 hours whereas the ‘Modern’ fruit you buy from the supermarket is still fresh a week to 10 days afterwards?There is nothing ‘natural’ about bananas in Tasmania or stone fruit in Northern Queensland at any time of the year. Most fruit juices have about the same amount of sugar in them as Coca Cola or Lemonade. Even those smoothies from juice bars are about the same but at least still have the fibre within them.I have nothing against fruit and believe that there is plenty of goodness in fruit but to me, it should be up to ONE piece of LOCAL and SEASONAL fruit per day. Fruit when eaten whole has fibre in it which slows the absorption of fructose and is good for the bowel.
There are other nutrients which are useful but that don’t have to come from fruit.Fresh vegetables can provide virtually all of the same nutrients and fibre without the Fructose load. We just prefer fruit to veggies because we like the sweetness more. Simple as that.Fruit varieties are now being designed with more sugar and less fibre to improve transportability and shelf life.
It’s all about increasing profit. Nothing against that either except if it comes at another cost.Modern fruit production uses varying degrees of chemicals. Once harvested in commercial enterprises it is often coated with chemical to protect the outer skin, then placed in vacuum storage rooms rich in oxygen and then cooled down to a core temperature of about 0 degrees. This process obviously varies from fruit to fruit and location but a process occurs. The fruit is then stored in cool rooms and distributed on as required.My issue is not with eating whole fruit as much as it is with the quantity and frequency that we currently take in.
It is juiced, concentrated, dried and added to a variety of foods and marketed as ‘natural sugar’. The concentrated sugar and lower fibre content with additional processing mean to me that Modern fruit is different.I regularly get asked about which’ fruit is best. This is a guide only and especially for those trying to lose weight – ONE piece of LOCAL and SEASONAL fruit per day.If you are eating out of season then look at Avocado, Berries and Tomato.
These are often lower in Fructose. Other whole fruits (not dried) are not bad and if you eat them with the skin (well washed) then you get the fibre as well.There are about 3 teaspoons of sugar in each banana and orange, a couple in apples, peaches and nectarines, about 1 per strawberry. Just think about it.Remember that it is nearly impossible to avoid Sugar and Fructose in our diet.
The trick is to recognise where it is, what it is and minimise it over the long term.Please add information by going toMORE INFORMATIONYou have to be nuts to not enjoy nuts! Just out today from the New England Journal of Medicine. November 21 2013The regular consumption of nuts most days over 30 years is associated with a lower death rate, lower heart attack and respiratory disease rat e as well as a lower cancer rate.They also acknowledge that this group were leaner, less likely to smoke, more likely to exercise, and more likely to use multivitamin supplements and that they also consumed more fruits and vegetables and drank more alcohol.A thumbs up for a handful of nuts each dayTake the video for the summary.More to follow.
.A recent published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.Register for a free SparkPeople account & make losing weight easier!. Nutrition Options:. Fitness Options:. Motivation Options:. Health & Wellness Options:.
Lifestyle Center Options:.Access hundreds of thousands of recipes that are healthy and easy to make. Get full nutrition info for every recipe and track with one click! Fresh fruit boasts a high amount of fiber, water, and a slew of other vitamins and minerals-but it can also come with a good amount of sugar. Even though fruit contains only natural sugars and is a healthy choice in moderation, it's a good idea to watch how much sugar you're taking in regardless of where it comes from. Have you ever wondered just how much of the sweet stuff is found in nature's candy? If you were to choose the fruit with the least amount of naturally-occurring sugar, which would be your best bet: Bananas, apples, or oranges? Per 100 grams of edible fruit, juicy oranges contain 9.35 grams of natural sugars.
Apples are a close second at 10.39 grams, and bananas weigh in at 12.23 grams. Want to know how some of your other favorite fruits stack up? Check out the chart below!Fruit (100 grams of edible portion)Sugar Grams (4 grams = 1 tsp)Raspberries4.42Strawberries4.66Blackberries4.88Papaya5.90Watermelon6.20Grapefruit (pink)6.89Cantaloupe melon7.86Honeydew melon8.12Peaches8.39Kiwi8.99Apricots9.24Pineapple9.26Oranges9.35Pears9.80Plums9.92Blueberries9.96Apples10.39Bananas12.23Cherries (sweet)12.82Mango14.80Grapes16.25Figs16.26Pomegranate16.57Source: U.S. Department of Agriculture, 'One last note about fruit and sugar: Don't let those numbers scare you too much! Keep in mind that all fruit is great for you in moderation, just like any other food. Plus, a piece of fruit is always a better choice than a candy bar that's packed with processed sugars and additives.
Aim to enjoy 2-3 servings of fruit per day to reap the sweet benefits of vitamins, minerals, fiber and antioxidants!What's your favorite fruit? Do you monitor your sugar intake, even from natural sugars? I like the article.but it would be better if it included what constitutes a 'serving' size.I have seen it posted 2-3 servings a day on one site and 4-6 servings a day on other sites!I eat my fruits based on the ANDI ( Aggregate Nutrient Density Index) for optimum health. I blend them all up in a smoothie so I can consume them over the course of the day with each meal.I do the same with all of my veggies!I stopped eating all processed sugar once I learned what it does to the body and looking at myself to see what it has done to my body! I think as long a you eat a balanced diet and drink plenty of water you'll be fine even if you eat the more sugary fruits. I wouldn't recommend store-bought fruit juices as they usually end up with less of the natural nutrients and more sugar than the fruit itself. And if you juice at home, just be aware that many juicers remove the skin of your fruits.
While that can be helpful for some it is removing the portion that contains most of the fiber and nutrients for others. So if you juice at home, I recommend cutting up fruits like pears & apples (with the skin left on) by hand rather on in a blender than using a juicer.Again though, just focusing on a balanced diet with plenty of dark & leafy green veggies, lots of water and the right kinds of fats, carbs and proteins will help to balance out the sugar from fruits. I am not a diabetic, so I don't have to use oj, or oranges to pull my sugar up cause I am not eating right. I don't think cutting out fruit is the answer to sugar problems in general. If you eat a lot of chocolate, or drink a lot of pop, coffee, or tea, well you will be craving more synthetic foods that have sugar in them And red meet also does this. If you were to eat only a few or one fruit, you wouldn't be doing your body justice as far as health: apples have pectin in it that is good for the heart, Bananas & apricots are potassium, figs are iron, pineapple have enzymes in it,melons help with digestion, ect.
You need fruit so you won't get scurvy, have strong veins, strengthen eyes, and the sugar from them nourishes your body. Copyright SparkPeople, Inc. 2019., All Rights Reserved SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc.
All Rights Reserved.No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.SPARKPEOPLE is a registered trademark of SparkPeople, Inc. In the United States, European Union, Canada, and Australia. All rights reserved.NOTE: Terms and Conditions and Privacy Policy last updated on October 25, 2013.
Fresh fruit is a healthy way to satisfy your sweet tooth — either all on its own, as a yogurt topping, or blended to a smoothie or shake. If you're active and healthy, having too much fructose (the sugar from fruit) probably doesn't need to be a big concern of yours. However, if you're at risk for diabetes or trying to cut back on sugar in general, this handy chart will help you out. Icon shepherd review. Raw Fruit (3 ounces)Total Sugar (grams)Total CaloriesRaspberries44Strawberries27Blackberries37Guavas43Papaya34Watermelon25Grapefruit36Cantaloupe29Nectarines37Peaches33Oranges40Apricots42Plums39Pears49Pineapple42Blueberries49Apples44Tangerines45Kiwis56Bananas76Cherries54Pomegranates70Mangoes60Grapes57Figs62.
FollowThere’s been some debate whether fruit juice should count among your of fruit and vegetables. Experts agree that, while pure fruit juice does contain a lot of vitamins, a whole piece of fresh fruit is almost always the better choice — since juice is packed with the fruit’s natural sugars. Here’s how some popular fruits stack up against their liquid counterparts. ORANGESOne 8-oz. Glass of orange juice has close to 2.5 times the sugar and just one-third the fiber of a typical piece of fruit. The stats from: the small juice contains 112 calories, 0.1 g dietary fiber, and 20.8 g sugar, while the fruit has 45 calories, 2.3 g dietary fiber, and 9 g sugar. APPLESAn 8-oz. Apple juice has roughly twice the sugar but less than one-tenth the fiber of a medium-sized apple.: juice has 120 calories, 0.3 g dietary fiber, and 27.2 g sugar; the fruit has 72 calories, 3.3 g dietary fiber, and 14.3 g sugar.
Sugar Free Fruit Juice
GRAPESA glass of grape juice contains — once again — about 2.5 times as much sugar as the same volume of fruit (one cup of grapes), although with about half as much fiber.: juice has 154 calories, 0.3 g dietary fiber, and 37.6 g sugar; a cup of grapes has 62 calories, 0.8 g dietary fiber, and 15 g sugar. PINEAPPLESAn 8-oz. Juice has not quite twice the sugar contained in the same volume of fruit (one cup of diced pineapple), with roughly one quarter the fiber.: juice has 140 calories, 0.5 g dietary fiber, and 34 g sugar; a cup of fruit has 74 calories, 2.2 g dietary fiber, and 14.4 g sugar.Verdict: If you’re not getting enough fruit and veg otherwise, juice is certainly better than nothing, since it does contain many vitamins and nutrients. But if you have the choice, go for a piece of fruit and (if you’re thirsty) a glass of water.
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