Fruits and vegetables can together make the perfect diet for us. Fruits are rich in essential nutrients, fiber and a lot of other benefits too. As per the health experts and doctors, it is important to have at least one fruit daily to keep the body healthy. Fruits are healthy as well as delicious. However, there are some fruits which may not be as good as the others because of the high sugar content in them. It is obvious that the sugar content in fruits can’t be compared with the sugar content in junk food or candies, but such fruits should be consumed in limited quantities. The differentiation of the best and the worst fruits is done on the basis of the amount of sugar they have. The fruits which have more calories are categorized as worst ones.
The following fruits are the best ones which have high properties of antioxidants. They also have much less sugar content and cancer-fighting properties. Hence, they are good for our health in all aspects.
- Blueberries: These delicious blue colored berries are very beneficial for people suffering from diabetes. They also reduce the risk of obesity and heart disease in people. These little berries have antioxidant properties too. It contains Anthocyanins which is a kind of flavonoid which not only gives it its beautiful color but also is responsible for its numerous benefits.
- Watermelon: It is a fruits which has about 90% water in it. It does have sugar in it but a few slices of it can be happily enjoyed as it reduces the level of blood pressure and blood sugar.
- Raspberries: the main benefit of these berries is that they keep us full. It is all because of the carbohydrates which they have which come from the fiber in them. The sugar content is not much in them either. It is 2.7gms for every half cup.
- Lemons: Lemons have excellent antioxidant properties. They are rich in Vitamin C and also protect against the disease-Rheumatoid Arthritis. They have very low sugar content too. The best part is they can add flavor to any food or drink so can be enjoyed in different ways.
- Guava: Guavas are one of the most delicious fruits and most popular among people of all ages. It has a lot of health benefits like it helps eyesight, prevents cancer and also helps in reducing weight loss.
- Grapefruit: this is also very rich in Vitamin C and doesn’t have much sugar content either. Half grapefruit has only 8g sugar in it.
- Strawberries: These delicious bright red colored berries regulate blood sugar. They have a lot of nutritional value in them. The sugar content is only 7g per cup.
- Boysenberries:These wonderful berries are a rich source of Vitamin C, folate, fiber and potassium. They are also very rich in most of the minerals including manganese, iron and calcium. According to USDA, a cup of these berries have only 9g sugar.
- Blackberries: These berries are great for heart patients. The sugar content is also quite low, that is, only 4.8G per cup.
- Cranberries: These berries have numerous phytonutrients and are a rich source of Vitamin C too. They can even taste bitter to few people because of limited sugar content.
Now, talking about the worst fruits, which aren’t really bad for us but should be consumed in limited quantity all because of the high sugar content in them. Following are few of them:
- Figs: These are one of the most beneficial fruits for everyone as they are filled with fiber. They also help in regulating the blood pressure. However, they have very high sugar content, which is, 16g in 100g of raw fig.
- Banana: This is the most preferred and the favorite fruit of children. It is also a favorite among adults for who it is a great substitute for an energy bar. It is rich in potassium and can be easily digested too. However, the quantity should be limited since a medium banana has 14g sugar.
- Mangoes:These have soluble fiber. They are also very rich in Vitamin C, A and B6. These have pretty high sugar content, that is, 31g in 1 mango.
- Grapes: according to USDA, only one cup of this fruit has 15g of sugar. But, it still lowers risk of diabetes, high blood pressure and heart disease.
- Pomegranate: This fruit is rich in a lot of nutrients. It, hence, benefits the heart and also slows the process of aging. But, the sugar content is very high. One whole fruit has 39g sugar so it should be sprinkled on food rather than eating the full bowl.
- Cherries: This little red fruit is very rich in Vitamin C which fights off diseases. Every 100g serving has 13g sugar.
- Apples: They are a great source of dietary fiber and also help in regulating the blood sugar. Hence, completely justify the saying-‘an apple a day, keeps the doctor away’. As per USDA, though, one medium apple has 19g sugar.
- Dried Fruits: They are certainly more delicious than the fresh fruits as they are sweeter than the latter. A cup of raisins has 434 calories which is a lot. Hence, these shouldn’t be consumed alone rather should be sprinkled on dishes for that extra burst of sweetness.
- Pineapples: It is a tangy fruit which has a lot of Vitamin C. This fruits has a very positive effect on digestion. It is consumed in various ways. But, because of its high sugar content, its consumption should be limited. One chunk of pineapple has 16g sugar, which is quite a lot.
Consuming fruits is one of the best habits one can have. However, being aware of their nutritional values and sugar content is much better. This will help in the right consumption of each fruit.