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"You know what? Bananas, which don't taste sweet, are actually high-sugar fruits! ”
After Uncle Li learned the news, he hurriedly shared it in his friend group. After hearing this, the old friends looked at each other. Bananas, the healthy fruit in their eyes, turned out to be a "wolf in sheep's clothing"?
Uncover the truth: 7 high-sugar fruits that are scarier than eating sugar
Nowadays, when you go to the supermarket, in addition to buying vegetables, you may buy the most fruits; Often seen as a selfless gift from nature, fruit is rich in vitamins and fiber, and is widely regarded as a healthier lifestyle choice than processed sugar.
However, a cutting-edge study has revealed a little-known truth: some fruits can contain more sugar than they can ingest, and inadvertently, they have become a "sweet maze" on our sugar control path.
What's going on here?
Is it wrong to eat fruit? Don't worry, let's take a look at the "7 high-sugar fruits that are more terrible than eating sugar", what is the mystery behind this statement.
1. Bananas
Bananas, a globally popular fruit, are often hailed as "nature's energy bars" and are a top choice for many athletes and fitness enthusiasts due to their abundance of potassium, vitamins and fiber.
However, hidden beneath its yellow skin is not only an abundance of energy, but also a lesser-known veil of sugar, which is often overlooked in discussions about healthy eating. According to the latest research report published in the journal "Health Nutrition", the sugar content of bananas is as high as 12 grams per 100 grams, which makes it one of the highest sugar content among many fruits.
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For individuals who are struggling to control their blood sugar levels, this property of bananas can become a potential "sweet trap".
Excessive consumption of bananas, especially for diabetics or people with blood sugar control needs, can lead to a sharp rise in blood sugar levels, which can adversely affect health.
2. Hawthorn
Every time you talk about hawthorn, you may be so sour that your mouth is "drooling", but you know what?
Authoritative data from the United States Department of Agriculture (USDA) reveals that in 100 grams of fresh hawthorn, the sugar content is staggeringly high at 25 grams, which is equivalent to about 5 teaspoons of granulated sugar in daily life.
The sugar composition of hawthorn is mainly composed of fructose and glucose, which can be quickly absorbed in the body and enter the blood circulation system due to their rapid digestion properties, which may trigger a rapid rise in blood sugar levels.
For people with diabetes, this property means that if hawthorn intake is not properly controlled, it can face serious challenges in blood sugar control and even lead to an imbalance in blood sugar management.
3. Grapes
Grapes, this small, juicy fruit, are popular with the masses and are a regular on summer picnics and daily snacks. However, hidden behind these sweet little spheres is the power of sugar that cannot be ignored.
According to a study in the journal Clinical Nutrition, for every 100 grams of fresh grapes, there are about 16 grams of sugar; Even more striking is that when the grapes are naturally dried to become the raisins we are familiar with, the sugar content becomes more concentrated due to the evaporation of water.
Raisins, a seemingly harmless and easy-to-carry snack, have become a hidden "sugar bomb", with a sugar density far greater than that of fresh grapes, making them a tasty trap for those who pursue a low-sugar lifestyle.
4. Lychee
A study in the journal Food Science and Nutrition pointed out that the sugar content of fresh lychees is as high as 17 grams per 100 grams, a value that makes it stand out in the fruit world and is the typical representative of high sugar content.
It is worth noting that lychee is not only rich in sugar, but also relatively high in calories (70 kcal/100g), which undoubtedly constitutes a sweet but cautious temptation for those who pursue a low-sugar, low-calorie lifestyle. Also, if you are prone to acne, it's best to eat less lychee, because it may make you sicker!
5. Watermelon
Watermelon, a cool choice for summer, has a water content of up to 92%, but that doesn't mean it's low in sugar.
According to the survey data of the journal "Agricultural and Food Chemistry", although the sugar content of watermelon is relatively low, about 6 grams per 100 grams, its large size and people tend to eat it in large quantities, resulting in the total amount of sugar intake cannot be ignored.
6. Mango
With its rich sweetness and unique taste, mango has conquered the hearts of countless diners around the world. However, a recent study published in the journal Nutrition Research and Practice revealed that there are about 15 grams of sugar per 100 grams of fresh mango, which is a detail that needs special attention for people who are trying to control their sugar intake.
7. Durian
According to the nutrition database released by the United States Department of Agriculture (USDA), every 100 grams of fresh durian pulp contains up to 15 grams of sugar, which is far more than many conventional fruits, and its calories are as high as 147 calories, almost equivalent to a small serving of French fries.
The sugar composition of durian is mainly composed of sucrose, glucose and fructose, which can be quickly absorbed and converted into energy in the body due to their easily digestible properties, which has a direct impact on blood sugar levels.
For diabetics or people who are strictly controlling their diet to maintain blood sugar stability, this property of durian undoubtedly increases the difficulty of diet management. Excessive consumption of durian, especially without proper blood sugar monitoring and control, can lead to unstable blood sugar levels.
After learning about 7 kinds of fruits, I feel more "eat fruits, eat the wrong ones"?
Actually, there is nothing wrong with eating fruit!
The wrong thing is to choose the wrong type of fruit; Like apples, grapefruit, papaya, kiwifruit, etc., the sugar content of these fruits is not high, even if there is a need to control sugar, you can eat it appropriately, pay attention, don't eat it and can't stop.
After revealing the secrets of those high-sugar fruits that are more terrible than eating sugar, it is not difficult to find that even the gifts of nature need to be enjoyed with a wise attitude. However, for many groups with sugar control needs, the road to sugar control is not smooth sailing, and it is easy to fall into misunderstandings.
Next, we will explore how to pursue health while not falling astray into sugar control, and ensure that every step is in the right direction, which not only satisfies the cravings of the appetite, but also protects the balance of the body.
Understand in advance that sugar control should not go the wrong way
In today's era of increasing health awareness, sugar-controlled diets have become a common choice for many people who pursue quality of life. However, behind this seemingly clear goal, there are actually many cognitive and practical misunderstandings.
1. Completely eliminate starchy foods
Starch, a member of this carbohydrate family, is often incorrectly labeled as a "blacklisted" member of a sugar-controlled diet. However, when we dig deeper into its nutritional composition and physiological effects, we find that the truth is far more complex than it seems.
According to the United States Department of Agriculture's (USDA) Food Composition Database, whole grains such as brown rice and oats, as well as root vegetables such as sweet potatoes, are not only rich in starch, but also contain high amounts of dietary fiber, B vitamins and minerals (magnesium, potassium, these nutrients), which are essential for maintaining gut health, promoting energy release and blood sugar homeostasis.
Research in the Journal of Nutrition noted that low GI foods, such as brown rice (GI of about 72), oats (GI of about 55) and sweet potatoes (GI of about 70), help maintain blood sugar levels due to their slow digestion and absorption, avoiding sharp fluctuations in blood sugar after meals.
On the contrary, refined starch foods, such as white bread (GI value of about 73) and white rice (value of about 73), are prone to cause rapid rise in blood sugar and subsequent sharp drop due to their rapid decomposition into sugar, which is not conducive to sugar control.
Therefore, a "smart" approach to sugar control should include a moderate amount of low-GI starch foods to ensure complete nutrition while maintaining a stable blood sugar. Not only does this help with long-term weight management, but it also promotes overall health and vitality.
2. Eat sugar-free food willfully
Sugar-free foods, especially snacks and desserts that are hyped as "zero sugar" and "sugar-free", are often seen as a boon for those on sugar-controlled diets. Behind these foods, however, is the widespread use of sugar substitutes or artificial sweeteners, whose health effects are far more complex than might think.
According to a study in the United States Journal of Clinical Nutrition, long-term high intake of artificial sweeteners, such as aspartame, saccharin, and sucralose, may not only interfere with blood sugar regulation mechanisms, but may also indirectly affect weight and metabolic health by altering the gut microbiota.
Research published in the journal Obesity Research points to an association between the use of artificial sweeteners and weight gain, which may stem from their appetite-stimulating effects, which make people crave higher-calorie foods after consuming "sugar-free" foods.
In addition, although sugar-free foods do not contain sugar, their fat and calorie content is often overlooked. In the case of a box of "sugar-free" chocolate, although it does not contain sugar, it can contain up to 30% fat and more than 500 calories, and excessive consumption can also disrupt stable blood sugar control, adversely affecting weight and overall health.
The doctor thought in pieces
On the road to sugar control, when choosing a fruit, you should not only look at its sugar content, but also consider its overall nutritional value, such as fiber, vitamins and minerals. Choosing fruits in moderation and variety and incorporating them into your overall diet plan is the only way to effectively control sugar intake and promote health while enjoying the natural flavor. Remember, even if it's considered healthy, it's important to plan your portion based on a detailed understanding of its sugar content.
Sources:
[1] "How to Eat Fruits? Hanjuan Wang, 2022-09-15
[2] "Fruit sugar content cannot be relied on to taste", Yu Yongchao, 2020-04-0
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