gossip
"Fruits are sweet and definitely higher in calories than vegetables!"
When it comes to fruits, many people think of them as sweet and delicious, and think that fruits must be higher in calories than vegetables.
Myth analysis
This statement is very loose.
Eating sweet does not mean that the sugar content is high, and not eating sweet does not mean that the sugar content is low. There are some fruits that are sweet to eat but lower in calories than vegetables. Therefore, if you want to see who has high calories in fruits and vegetables, you need to make a specific analysis, and it is meaningless to compare them based on taste alone.
In the hot summer, fresh seasonal fruits are the best choice for many friends to cool off the heat, and they are also the vitamin supply for ladies to beautify their beauty. However, for many friends who lose weight, they have to worry about fruits again and again, why, they are worried that they will gain weight after eating fruits!
Don't be afraid! Fruits have different levels of energy, some are higher than meat, and some are lower than vegetables, and it is not that eating fruits is the same as eating sugar. So, what should we choose? Check out this article and you'll find out!
Fruit sweetness ≠ sugar content ≠ calories
Many people think that fruits are higher in calories than vegetables because fruits taste sweet and have a higher sugar content.
In fact, the sweetness of a fruit is not only determined by the sugar content, but also by the type of sugar, the sourness, bitterness and astringency of the fruit, and other components.
For example, fructose has the highest sweetness, equivalent to about 1.7 times that of sucrose, while glucose is less sweet, about 0.7 times that of sucrose. Therefore, even if two fruits have the same sugar content, if the proportion of fructose in them is higher, the fruit will appear sweeter.
For example, even if a fruit is high in sugar, if it is also very sour, we may perceive it more sourness than sweetness.
In addition, other sweeteners in fruits besides sugar, such as polyols and carbohydrate derivatives, can also provide sweetness to fruits.
Therefore, we cannot judge the sugar content and calorie content of a fruit based on its taste alone.
6 fruits that are lower in energy than vegetables
If we compare amaranth and celery leaves, they both have 35 kcal/100 g of energy (about 40% of common vegetables are higher than that), while the following five fruits are lower in calories.
1
melon
Melon, also known as melon, is a close relative of cucumber, and its energy is also very close to cucumber, cucumber is 16 kcal/100 grams, and melon energy is about 26 kcal/100 grams.
The energy of different varieties is slightly different, among which the energy of Yellow River melon, white melon and white melon is less than 26 kcal/100 g, and only the energy of cantaloupe is high, but it is only 34 kcal/100 g.
Reminder: The closer you get to the melon, the sweeter it is, and the higher the energy.
2
papaya
Energy is only 29 kcal/100 g, and vitamin C is also quite high, 31 mg/100 g. If you don't like to eat it directly, you can make papaya coconut milk sago dew, but in order to retain more vitamin C, it is recommended that sago dew cool before putting papaya.
Papaya also has a wonderful use, that is, it is beaten into cereal beef, and the protease in papaya can cut off the coarse fiber tender meat.
Just don't expect it to boost milk or enlarge your breasts, just eat it happily.
3
Bayberry
The energy is only 30 kcal/100 grams, full of anthocyanins and flavonoids, all of which are antioxidants, and the taste is sweet and sour after refrigeration, juicy and icy, which is too suitable for summer to eat.
Sometimes eating bayberry will eat small white worms, which are the larvae of fruit flies, which should be used as protein supplements, and will be killed by stomach acid when eaten in the stomach, so there is no need to worry about harming the body.
If you can't pass the level in your heart, soak it in light salt water for more than ten minutes, and the little insects can't stand the torture of salt water and will run out.
4
carambola
With an energy of only 31 kcal/100 g, it has a sweet and juicy taste, and can be eaten directly, juiced and drunk, or served with lean meat soup.
However, star fruit is rich in oxalic acid and neurotoxins, oxalic acid can be combined with calcium in the kidneys to form stones, neurotoxins need to be excreted through the kidneys, ordinary people with healthy kidneys will not have any problems eating a few star fruit a day, but if the kidney function has been poor, it is best to eat less or not eat, so as not to poison the limbs numbness, mania, consciousness disorders and other symptoms.
5
Watermelon
With an energy of only 34 kcal/100 grams, it can be eaten not only for weight loss, but also for diabetics.
Although watermelon is high in sugar and has a high glycemic index (GI), it is a high GI food, but it does not have a high glycemic load (GL). Compared with GI, GL can better reflect the effect of what foods are eaten and how much is eaten on postprandial blood glucose.
GL=GI× available carbohydrate content in food (g)/100
Watermelon has a GI of 72 and an available carbohydrate content of 6.6 g/100 g, and if you eat 100 g, the corresponding GL is only 4.75, which is in the category of low glycemic load.
So even if your blood sugar is high, you can eat watermelon, control the amount, and eat 100 grams with a meal. But don't juice it, because after juicing, the sugar in the watermelon is free, and it is easier to raise blood sugar than eating it directly.
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4 fruits that are more energy than meat
Friends who want to lose weight know that fatty meat is high in energy, so they will choose lean meat such as shrimp, chicken breast, lean pork and lean beef, and their energy per 100 grams is: 94 kcal, 133 kcal, 143 kcal, and 106 kcal.
But the following 4 kinds of fruits are higher in energy than these meats, and eating too much is not good for weight loss.
1
coconut
100% pure coconut water energy is only 21 kcal/100 ml; But the energy of coconut is as high as 241 kcal/100 g, why?
It's the credit of coconut meat. Because the fat content of coconut meat is as high as 33.49%, and it is basically saturated fatty acids (excessive intake will increase the risk of cardiovascular and cerebrovascular diseases).
After drinking coconut water and digging out the coconut meat and eating it directly, the energy can be consumed too much.
Recommended Eating Method:
Mix with other low-energy ingredients to make porridge, soup, soup, milkshake, steamed buns, and salads, such as coconut stewed chicken soup, coconut oatmeal porridge, coconut white fungus soup, coconut milkshake, coconut steamed buns, and coconut meat mixed with vegetable salad.
2
avocado
There are a lot of posts on the Internet about "eating avocados to lose weight", don't step on this pit, the energy of different varieties of avocados is between 120 kcal/100 g ~ 167 kcal / 100 g, this energy is really not low!
The reason why it is so high in energy is also due to its high fat content (about 20%), but the fatty acids contained in avocado are better than those of coconut, mainly monounsaturated fatty acids, which are usually consumed in small amounts.
Recommended Eating Method:
Eat no more than 1 per day, it is more recommended to puree and spread on slices of bread, or cut into pieces and mix vegetable salad, when mixing salad, try to put as little oil as possible, mainly rely on the oily avocado to provide the fragrance.
3
Jujubes
The energy of ordinary fresh jujube is as high as 125 kcal/100 grams, while the energy of small jujubes such as Miyun jujube is as high as 229 kcal/100 grams.
Recommended Eating Method:
Eat it raw. Jujube is the most abundant vitamin C in common fruits, and you can get the most vitamin C by eating it raw.
4
Durian
The energy of durian is as high as 147 kcal/100 grams, and this energy comes mainly from sugar.
The ripe durian has a smooth and sweet taste, as well as the strong smell brought by sulfide, people who love to eat it will really salivate, I don't know if you like to eat it or not?
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According to the "rumor" mirror
The sweetness of a fruit is not only determined by the sugar content, but also by the type of sugar, the sourness, bitterness and astringency of the fruit, and other components. To compare the calories of fruits and vegetables, you can't just look at the taste, you have to analyze them specifically.
Source: Science refutes rumors