If you keep track of your diet, especially the carbohydrate intake, it’s important to know how much sugar you consume throughout the day.
This means that you also need to keep track of those healthy sugars that fruit contains.
Although fruit is a part of a healthy diet because of the high content of micronutrients, vitamins and minerals, some fruits contain a very high amount of sugars that will exceed the limit of the recommended daily intake of your diet plan.
Why should you avoid fruits with a high sugar content?
The reduction of sugar intake is done in order to encourage your body to enter into a condition called ketosis, and it refers to the usage of fats and proteins as a source of energy, which means the release of everything that is redundant.
In any case, in order to prevent sudden changes in insulin levels in the blood, during the day, you must consume foods that contain natural sugar.
I set up a list of fruits with the lowest and highest sugar content to let you know how your choice will affect your body shape.
Fruits with the lowest sugar content
- Lemon and lime – these are two types of fruit that have the lowest sugar content. They may not be among your favorites for the sour taste, but they allow you to bring in a lot of nutrients with only 1 gram of sugar per fruit.
- Avocados – rich in healthy mono and polyunsaturated fats and only 1 gram of sugar, avocados are a great choice for food when you want to reduce your carbohydrate intake. Besides, they fit perfectly into salads, or combined with toast.
- Raspberries and blackberries – these delicious berries are ideal for snacks, or as an addition to breakfast and desserts. 10 raspberries contain only 1 gram of sugar and 10 calories, and 5 large blackberries contain 5 grams of sugar.
- Cranberry – this is a fruit rich in vitamins, minerals, and fiber, is considered a natural antibiotic, and has very low sugar content. In a half cup of cranberries there are only 2 grams of sugars.
- Strawberries – a medium-sized strawberry contains 1 gram of sugar, and has a great taste for snacks or as an addition to your meals.
Fruits with the highest sugar content
- Figs – one fig contains 10 grams of sugars.
- Mango – one mango contains 31 grams of sugar, which should put mangoes on the list of “forbidden” foods when you want to reduce your carbohydrate intake.
- Cherries – although tasty and probably one of your favorite fruit, a cup of cherries contains 13 grams of sugar and 77 calories.
- Grapes – one hand of this delicious fruit contains more than 6 grams of sugar.
- Bananas – a banana contains 14 grams of sugar, but because of the high content of potassium and energy, this fruit will often be found in fitness plans for nutrition, especially as a meal before training.
Eating fruits is a great way to maintain your health and immunity. Therefore, it is advisable to consume at least one fruit a day, but if you keep track of your carbohydrate intake, choose low-sugar fruit in order not to disturb the balance in your diet.