Eating fruit and vegetables is key if we want to have a healthy diet, but maybe we are trying to lose some weight (here we give you some easy tricks to achieve it) and reducing sugars can be a good idea to avoid adding extra calories.
According to nutrition experts at Vitónica, fruits have a low caloric densitysatiate and offer good nutrients that can contribute to weight lossand that fructose, this sugar naturally present in all fruits and also in some vegetables, although it is demonized, is not bad.
All fruits contain fructose and it is not a food that we should eliminate even while on a diet. In fact according to a University College London study the intake of fruits and vegetables should be 10 servings a day to benefit health and add years to life.
But the question is what is the amount of sugar in fruits and what would be the best way to eat them so that they continue to benefit us even when we are in the caloric deficit necessary to lose weight.
Fruits and vegetables, better whole
A piece of fruit is always better than a juiceWe have already told you on more than one occasion. Besides that eating whole pieces we will be satisfied sooner and we will eat less quantity (think that a juice will have at least two oranges and it is rare that we eat two whole pieces), if we drink juices we will be losing a lot of its fiber and when ingesting them, the body will absorb it sooner and blood glucose levels will rise.
fruits with less sugar
Some citrus fruits such as lemon (with 2.5 grams of fructose per 100) or tangerine (10 grams) are an ideal option, as are red fruits such as blueberries (4 grams), raspberries (5 grams) or strawberries (7 grams), which have fewer sugars.
In summer foods such as melon or watermelonwith only 6 grams of fructose per 100, are the ideal complement to our diet not only because of the amount of water they contain, but also because they are refreshing and very satiating.
What fruits have more sugar
On the opposite side we find the fruits with the most sugar, the most powerful of all dates with 63 grams per 100, which is why It is used as a substitute for sugar in confectionery..
The rest of the fruits do not reach these levels of fructose and we find the orange with 23 grams, the grapes (20 grams), the banana (20 grams), the figs (16 grams), the mango (14.8 grams) , cherries (12 grams) and pineapple (10 grams).
Photos | Amy Shamblen, Heather Barnes and VD Photography in Unsplash
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