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Fruit: fruits fit despite sugar content in a healthy diet

Fruit: fruits fit despite sugar content in a healthy diet

Fruits contain carbohydrates in the form of sugar. Many people prefer not to eat fruits. They believe that fruit is bad for blood sugar levels. They also fear being thick with fruits. Or you really want to eat low carb and therefore avoid almost all carbohydrates. We present you fruits that contain little sugar, but can already assure you that even fruits with higher carbohydrate content are very healthy foods and wonderfully fit with a full-fledged diet, even if you are diabetic.

Fruits are healthy, even if they contain sugar

In fruits, there is often great uncertainty. For decades it was believed that fruit was very healthy - and suddenly there are increasing claims that fruits are not as healthy as you thought. Fruits made them fat, they say, they contain too much sugar, promote the formation of fatty liver due to their fructose content, and much more.

Of course, fruits contain carbohydrates in the form of sugar. Otherwise they would not taste sweet. For low-sugar fruits, such as avocados and some berries, taste as good as not sweet at all. However, it does not make much sense to put fruits in the same drawer as sweets, milk cuts, gummy bears or soft drinks because of a single nutrient and to say over and over again: sugar is sugar. That has proved to be a fallacy.

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Fruits contain vital substances

While fruits in addition to the fruit's own sugar also provide vitamins, antioxidants, fiber and phytochemicals, these valuable sweeteners are usually sought in vain. Sweetened finished products also contain highly concentrated industrially produced sugars - either in the form of refined table sugar or increasingly in the form of glucose syrup or glucose-fructose syrup. Not infrequently, other sugars are added.

An uncomfortable combination: sugar and fat

Most sweets, cakes and desserts contain not only sugar, but also fat. And exactly this combination is particularly unfavorable for the health, as we u. a. have explained here: fat and sugar rob intelligence.

Maybe one should orient oneself on the nature here. There are either high-fat foods (nuts, avocados) or there are sugar-rich foods (fruits). However, there is no food in nature that would be rich in fat and sugar at the same time.

This is also the principle followed by certain diets - on the one hand the low carb / high fat diet, where you eat plenty of fat and protein, but hardly any carbohydrates, on the other hand, the high carb / low fat diet, in which you healthy carbohydrates until you drop can eat, but lives very low in fat. Not least for this reason, people who consume kilos of fruits in a high-carb diet, no health disadvantages. Because fruits are extremely low in fat.

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Sugar content in sweets, sweet snacks and desserts

Also, the sugar content of fruits is often overestimated - see table below. 100 grams of most fruits contain less than 10 grams of fruit's own sugar. Traditional sweets, desserts and sweet snacks deliver much more:

  • With only 20 g of Nutella you would eat 12 grams of sugar (4 sugar cubes) - and no natural sugar, but industrially processed refined sugar.
  • A milk cuttings weighs just under 30 grams, but already contains more than 8 grams of sugar and thus 2.5 times as much as fruits.
  • If you buy a screw-noodle with frosting at the bakery, then this consists to a large extent of sugar. It contains nearly 60 grams of it.
  • Half a table of milk chocolate (50 g) brings it to 33 g of sugar.
  • Gummy bears consist of half of sugar. If you eat 50 g, then these few bears will deliver 25 g sugar, as much as 8 sugar cubes.
  • A cup of 100g jelly provides 20g of sugar.
  • Even probiotic products, such as Actimel and Danone Activia, which should actually be used in the intestines, contain over 10 g of sugar per cup.
  • Typical breakfast cereals, such as Kellogg's Frosties, for example, bring you 17g of sugar per 40g.
  • And if you like Schweppes, then 250 ml of the lemonade consists of 35 g sugar, almost 12 sugar cubes.

Fruit and industrial sugar - the difference

Now you could say: who likes to eat fruit, comes with a fruit salad from an orange, Ā½ banana, a few grapes and an apple quickly also on proud sugar or carbohydrate amounts.Nonetheless, there seems to be a big difference between fruits and industrial sugar products. Whether it is the nutrient richness, the naturalness of the fruits, their lack of fat or a combination of these properties, can not be said.

In any case, studies show with the nicest regularity that consuming industrial sugar increases the risk of disease, while this risk decreases the more the more fruits you eat.

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The more fruit, the healthier the human

In a 2009 study, for example, nearly 3,000 women reported that the more sweetened foods the women ate, the higher the risk of breast cancer. Sweetened desserts obviously had a particularly unfavorable effect here.

In 2014, another study showed similar results, especially for women who were not physically active at the same time. At the same time, it was observed that high fruit and vegetable intake lowered the risk of getting breast cancer.

One year before, it could be shown that industrially produced fructose, which sweetened sweets, desserts and drinks, contributed to the formation of non-alcoholic fatty liver, but not fruit.

In March 2014, following an analysis of several studies, researchers found that the higher the bone density, the more berries the study participants had eaten, suggesting that these fruits might prevent age-related bone loss.

in the Journal of Alzheimer's Disease In 2015, it was learned that the risk of death for Alzheimer's sufferers is lower if they eat plenty of fruit.

In June 2015, a Chinese study found that the risk of developing ulcerative colitis was reduced the more fruit was eaten.

Also in 2015, Israeli researchers are advised to periodically drink a pomegranate date shake that can protect the cardiovascular system from atherosclerosis. Especially the pomegranate is also considered hypotensive and should reduce the risk of breast cancer. And although it is always advised against fruit in Candida infections, it is the pomegranate, which is candidafeindlich acts.

In May 2016, an analysis of numerous studies found that the risk of pancreatic cancer decreases when abundant fruits are eaten. It sinks even further when a lot of vegetables are eaten.

The fact that fruits do not affect blood sugar levels above average and studies have shown that people have a lower diabetes risk the more fruits they eat, we explain here: fruits protect against diabetes

There we also show that fruits are good for the gut, that not only the pomegranate, but fruits in general help regulate blood pressure, support weight loss and also reduce the risk of cancer and cardiovascular disease.

If you are interested in the negative effects of sugar from processed foods, please include "sugar" in our search function. You will find much more information then.

Fruit is low in calories

You also do not have to worry about gaining weight through fruit. Not only because fruits do not over stress the blood sugar level, but also because they are extremely rich in water and low in calories.

Fruits usually provide only between 30 and 60 kcal per 100 g, while sweets, such as. B. the milk cuts per 100 g over 400 kcal brings in and thus already cover almost a quarter of the daily energy needs. Here, too, it can be seen that a comparison of fruits and sweets - although containing both sugars - is not possible.

The table: sugar content and carbohydrate content of fruits / fruits

An overview of the sugar content of some fruits is given in the following table. Of course, one must always keep in mind that the sugar content may differ depending on the degree of ripeness, the region of origin and the variety, so that the values ā€‹ā€‹given can only provide a rough guide. Basically, the riper they are, the more sugar-rich the fruits are.

  • Yellow: low-sugar fruits
  • Green: fruits with carbohydrate content between 6 and 10 g
  • Blue: fruits with carbohydrate content over 10 g

The total carbohydrate content comprises in particular the sucrose (double sugar) and the two simple sugars fructose and glucose, the starch and sugar alcohols (sorbitol). The data are in g / 100 g.

fruitTotal carbohydrates (including sorbitol, without fiber)sucrosefructoseglucose roughageStrength
pineapple13,128,282,592,261,40
Apple11,432,555,742,042,00,59
apricot8,545,120,861,731,540
avocado1,00,060,10,46,70,1
banana21,3911,023,643,792,02,95
pear12,41,816,751,672,80
blackberry2,70,071,351,286,60
Clementine9,05,781,691,532,00
strawberry5,50,982,282,162,00
raspberry4,80,962,041,776,70
tangerine10,17,11,301,701,70
Grapefruit8,953,542,532,870,580
blueberries7,40,294,073,004,90
kiwi10,771,354,414,713,90,3
mango12,89,162,730,641,70,27
nectarine12,48,71,791,792,20
orange9,193,792,872,532,20
papaya7,13,050,341,031,90
peach8,95,731,241,042,30
plum10,23,392,023,381,70
sour cherries9,880,424,775,771,10
watermelon8,292,352,902,900,220
Grapes15,60,447,637,330,80
lemon8,081,053,453,581,30
lime1,90,30,800,801,00

Low-sugar fruits at a glance

If you want to reduce carbohydrate intake via fruits in your diet - why, whatever you do - you can resort to the following fruits:

1. strawberries

Strawberries are - like most other berries - rather low in sugar. They contain only 5.5 grams of carbs per 100 grams of fruit. At the same time, with over 60 mg of vitamin C (lemon 50 mg), they are a very good and delicious vitamin C source. Buy strawberries best in organic quality and pay attention to regional origin. Because apart from possible pesticide contamination, imported strawberries do not taste aromatic, if only because of the long transport distances.

2. Blackberries, raspberries and blueberries

Like raspberries, blackberries contain only about 3 g of sugar per 100 g, provide between 3 and more than 6 g of fiber and have an interesting protein content of 1.2 g per 100 g.

Blueberries, on the other hand, contain twice the amount of sugar. However, their exceptional antioxidant wealth makes up for it. To the blueberry-type antioxidants, many studies have been performed that showed amazing effects, eg. For example, how well blueberries can lower cholesterol and thus the risk of arteriosclerosis. Even the danger of Alzheimer's can be reduced with the help of blueberries. And also the mental health is extremely positively influenced by the delicious berries, which one can not say about sweets - on the contrary.

The fact that a sugar-rich diet favors Alzheimer's, for example, was shown here: sugar makes Alzheimer's. And here that it raises the cholesterol level: sugar increases the cholesterol level, which always sugar in industrially processed products is meant, so basically NOT sugar in fruits.

3. peaches and apricots

With 8.9 g of sugar per 100 g, peaches are still a member of the low-sugar group of fruits. Similarly with apricots, which contain only 8.5 grams of sugar. The properties and salutary effects of the peach we have put together here: Peach - Delicious and healing

The apricot is a very good beta carotene source and therefore has an extremely positive effect on the eye health and the mucous membranes. At the same time it is in dried form with 4.4 g of iron per 100 g an excellent source of iron.

4. Lemons and limes

Of course you do not eat lemons and limes like a delicious snack from your hand. Nevertheless, they belong to the fruits and indeed to the low-sugar. Lemons contain no more than 2 g of sugar, while lemons produce significantly more sugar, which, however, can not really be detected due to the acidity.

Both types of fruit are a popular vitamin C source that can be taken in the form of lemon water, home-made desserts or salad dressing. Give the freshly squeezed juice in carbonated water and sweeten the drink a little with xylitol, then you can get away with the result very well the conventional soft drinks.

5. Avocados

The star of the low-sugar fruits is of course the avocado with at most 1 g of sugar. Therefore, it tastes anything but sweet. It can thus be used wonderfully in savory recipes, such as. As in cold soups, dips, dressings and spreads. Avocados are very filling due to their average fat content of 15%. The avocado oil is similar to the olive oil of mainly monounsaturated fatty acids and is therefore considered to be extremely well tolerated.

At the same time, avocado is a very good source of vitamin E, as 100 g of avocado pulp with 2 mg of vitamin E already cover one sixth of the vitamin E requirement, which is 12 mg. Since the avocado contains more than 500 mg of potassium, the potassium requirement is equal to a quarter covered. Also, the avocado is one of the few plant foods that apparently provide vitamin D - 3 Ī¼g (120 IU) per 100 g.

It is often said that growing and transporting avocados is anything but environmentally sound. The fruits would require a lot of water, be transported over long distances and ultimately be in plastic packaging in the store. Here you should keep in mind that with other tropical fruits, such. B. Bananas does not behave much differently. If you do not want to support this kind of fruit production, you should only resort to regional food.

Of course, coffee and chocolate will not exist any more - not to mention meat and other animal foods, because the animal products industry is one of the most contemptuous industries of our time. Looking at the ecological footprint of a kilogram of beef, the avocado next to it looks almost like an angelic figure.

6. Papayas

Papayas belong to the melon family and contain only about 7 g of carbohydrates. They also provide a proud 80 mg of vitamin C per 100 g and a relatively high amount of beta-carotene. In addition one finds in Papayas mineral quantities, which are unusually high for fruits, z. B. 30 mg of calcium and 40 mg of magnesium. By comparison, an apple contains only 7 mg of calcium and 6 mg of magnesium.

Also always eat a few papaya cores, as they provide you with many health-valuable properties, as we have described here: The healing power of papaya cores

7. Clementines, tangerines and oranges

These three citrus fruits contain between 9 and 10 g of sugar. If you find lemons too sour for your salad dressing, then take mandarins or oranges for them. These also provide plenty of vitamin C and fruit acids. Both help to absorb minerals and trace elements better.

Oranges and mandarins also contain the carotenoid beta-cryptoxanthin. It is designed to protect the lungs from lung cancer, which we have described here: Plant material protects against lung cancer

8. Mangoes and grapes

Of course, mangoes and grapes are not among the low-sugar fruits. However, to show you how healthy even sugar-rich fruits are, let's mention the two here as a representative of all fruits with higher sugar content.

The mango, for example, is an excellent beta carotene supplier and also supports weight loss. Grapes, in turn, are known to be the source of resveratrol, the substance that helps prevent colon cancer and protects the health of the nerves. Yes, even raisins - dried grapes - which are even sweeter than fresh grapes, are due to their sugar wealth no danger to the blood sugar level, as we have described here under point 9: lower blood sugar, of course

Fruit Juices - It's all about quantity and quality

Fruit or fruit juices can be highly recommended, eg. For example, if you drink a small glass of maybe 150 ml per day (very slowly) and the juice is freshly squeezed. Consider such a fruit juice as a high-quality snack, as part of the breakfast, as a starter, but not as a thirst quencher.

Of course, there are also organic juice in the trade. But these juices are pasteurized, otherwise they would begin to ferment. In addition, most juices are packed in white glass bottles so that the juice is constantly exposed to light during storage. Both - pasteurization and oxidation by light - has a diminishing effect on the vital substance content.

Even in small quantities not recommended, are juices from conventional trade, which are mostly made from concentrates. These are often sugared or provided with sweeteners.

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Fruits go well with a healthy, wholesome diet

It is therefore not worthwhile to forego the enjoyment of all the delicious fruits of this world. It would not win anything. A healthy and wholesome diet therefore also consists of fruits.

Depending on compatibility, energy requirements and personal preference, you can vary the amount. Between 200 and 500 grams per day everything is possible. We would not recommend larger amounts of fruit, because you would then automatically consume less vegetables, cereals, legumes, etc. But these foods have a higher nutrient density than fruits. Your consumption should therefore not suffer from increased fruit consumption.

What a healthy diet looks like we have described here: 25 rules of a healthy diet

If you want to eat vegan, you can find the appropriate information on a vegan and at the same time healthy diet here: Vegan Diet - The Rules

If you want to eat vegan yet low carb, then look here: The vegan low carb diet

Your training as a holistic nutritionist

Healthy diet is your passion? You love the surplus base, natural diet? You would like to understand the connections between our food and our health from a holistic perspective? You want nothing more than to make all your knowledge about health and nutrition your profession?

The Academy of Natural Medicine trains people like you in 12 to 18 months as a consultant for holistic health. If you want to know more about the distance learning at the Academy of Natural Medicine, then you will find here all the details and feedback from current and former participants.

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