High-sugar fruits are sweet and delicious, but eating too much will affect your blood sugar levels. So, what fruits should you be careful of?
For people with diabetes or people who are not sick and just want to control their blood sugar levels so that they do not become too high and affect their health or are trying to lose weight, you should try to avoid foods that are high in sugar and do not forget to avoid some types of high-sugar fruits. Many people may think that durian and longan have the highest sugar content among all fruits. But is this really true?
Today we are sharing research data on the amount of sugar in Thai fruits from the ufabet https://ufabet999.app Health Promotion Foundation (ThaiHealth) in collaboration with the Thai Children Don’t Eat Sweet Network and the Department of Health, Ministry of Public Health. The study involved 82 samples of Thai fruits, comparing them to the same edible weight of 100 grams. Let’s take a look at the top 7 fruits with high sugar content.
What are some high sugar fruits?
1. Sweet tamarind
Sweet tamarind is a fruit that is high in vitamin C and is also full of fiber, which helps the digestive system work better. However, people who have diabetes or are trying to control their blood sugar levels should avoid it because sweet tamarind is the fruit with the most sugar from this research, with a high sugar content of 58.28 grams per 100 grams.
2. Dates
Another fruit that has a naturally sweet taste, eating it immediately refreshes the body. Although it has a fairly high nutritional value from vitamins and minerals, the amount of sugar is quite high. In 100 grams that can be eaten, there are 55.30 grams of sugar, or 13.83 teaspoons of sugar. If you really want to eat it, you shouldn’t exceed 4 fruits per day. In 1 date (7.5 grams) there is about 1 teaspoon of sugar.
3. Dried Chinese dates
Dried Chinese dates are a fruit that is commonly used in many Chinese medicines. It has outstanding properties that help restore energy and increase the number of red blood cells. It also contains lycopene and anthocyanin, which are good for the eyes and skin. However, the sugar content is as high as 51.35 grams per 100 grams, or about 12.84 teaspoons, because in the drying process, most of the water evaporates, causing the sugar concentration to increase. Therefore, those who control their sugar intake should eat a moderate amount, not more than 10 fruits per day.
4. Banana
Among all types of bananas, the Nam Wa banana has the highest sugar content, at 23.67 grams (per 100 grams) and also has more fructose and glucose than other types of bananas, making it taste sweet and delicious, and is absorbed into the body to be converted into energy for us to use quickly. However, for people with diabetes or those who are losing weight, they should eat in moderation, such as no more than 1 fruit per day, which will provide about 11 grams of sugar or almost 3 teaspoons.
5. Banana
After Kluai Nam Wa is Kluai Khai which has 21.83 grams of sugar per 100 grams. If you eat 1 small fruit, you will get about 2 teaspoons of sugar and 44 kilocalories of energy, which is not too high. You will also get the benefits of vitamin C, vitamin E, vitamin B, beta-carotene, potassium, and magnesium. All together, it helps to nourish the eyes, prevent cataracts, nourish the nervous system, and help the body relax. It is recommended to choose fruit that is ripe and avoid fruit that is overripe because the riper it is, the more sugar it will contain.
6. Banana
Following closely behind is bananas. In 100 grams of weight, there are 20.61 grams of hidden sugar, most of which is sucrose. However, even though it may seem like it has less sugar than Kluai Nam Wa and Kluai Hom, if you compare the amount of 1 fruit, Kluai Hom still provides almost twice as much sugar as the other two types of bananas (1 fruit weighing 108 grams provides 5.56 teaspoons of sugar). Therefore, for the average person, eating half a fruit at a time, or no more than one per day, is sufficient.
7. Lychee Skull
Lychee, a sweet and juicy fruit, besides helping to quench your thirst and cool down, is also rich in nutrients and vitamins that help nourish the body, reduce internal heat, relieve coughing, expel phlegm, and cure diarrhea. In addition, 100 grams of the Kalok variety of lychee will provide 18.65 grams of sugar. If you don’t want to eat a lot for fear of affecting your blood sugar levels, you can eat 1-2 fruits, which will provide about 5 grams of sugar or a little over 1 teaspoon.
However, I would like to emphasize again that the research data above is only a comparison of 100 grams of edible fruit. In reality, some fruits we may eat only a small amount, less than 100 grams, or some fruits we eat only half a fruit, or 1 fruit is more than 100 grams. For consumers like us, we should compare to find the appropriate amount to eat.