Eating fruit regularly is essential for a balanced and healthy diet. But are all fruits the same? The sugar content, as well as other nutritional aspects, can vary greatly between foods.
Perennially recommended by the World Health Organization due to its high content of essential vitamins, antioxidant properties, and dietary fiber, the consumption of fruits is essential and beneficial to prevent chronic diseases and promote good digestive health. Although the natural fructose in fruits, which provides a source of energy and helps regulate appetite, has a more moderate metabolic impact than added sugar due to the fiber that accompanies it, excessive consumption of highly sugary fruits should be moderated. , especially in people with diabetes or risk of obesity. Although there is no clear evidence that associates excessive fruit consumption with pre-existing metabolic problems, and an intake of at least 400 grams a day is recommended to help prevent heart disease, cancer, and diabetes, which are the most appropriate, taking into account the How much sugar do they contain?
What are the fruits with the least sugar?
As we said, we must keep in mind that the amount of sugar can vary significantly from one fruit to another. Without a doubt, the fruit that has the least sugar is the avocado, as we will now see, followed by lemon and blueberries, although, generally, the amount varies depending on its maturity. Here is a list of the least to greatest amount of sugar.
Avocado is the fruit with the least sugar
Avocado is highly nutritious, providing only 0.7 grams of sugar per 100 grams, and is rich in vitamins E, K, and C, as well as containing potassium and heart-healthy monounsaturated fatty acids.
Lemon, low in sugar and rich in vitamin C
Lemon, with only 2.5 grams of sugar per 100 grams, is an excellent source of vitamin C, known for its antioxidant capacity, in addition to offering potassium and vitamin B6, which contribute to heart health and optimal functioning of the nervous system.
Blueberries, high in antioxidants
Blueberries contain only 4.3 grams of sugar per 100 grams and are exceptionally rich in antioxidants. These substances, although they are not a panacea, help combat cellular aging and improve heart health, in addition to providing fiber and vitamins C and K.
Raspberries, rich in fiber
Raspberries contain only 4.4 grams of sugar per 100 grams, standing out for their high fiber content, vitamins C and K, and powerful antioxidants that promote the health of the immune system and skin.
Blackberries, rich in nutrients
Blackberries contain only 4.9 grams of sugar per 100 grams and are rich in vitamin C, fiber, and antioxidants that contribute to improving cardiovascular and cognitive health. For being so light, they are surprisingly rich in nutrients.
Strawberries have, natural sweetness but are low in sugars
With only 4.9 grams of sugar per 100 grams, strawberries are an excellent source of vitamin C and manganese, known to strengthen the immune system and skin health.
Pears, moderate in sugar
Asian pears, with 7.1 grams of sugar per 100 grams, are a good source of fiber and vitamin C, which promote digestive and immune system health.
Red and white currants, antioxidants, fiber, and vitamin C
Currants, which contain 7.4 grams of sugar per 100 grams, are rich in vitamin C and antioxidants, useful for the prevention of inflammatory diseases and aging.
Watermelon, hydrating and relatively low in sugar
Watermelon, with 7.6 grams of sugar per 100 grams, is highly moisturizing and rich in lycopene, an antioxidant that protects the skin and heart.
Refreshing and slightly sweeter melon
With 8.0 grams of sugar per 100 grams, melon is an excellent source of vitamins C and A, which support healthy vision and the immune system.
Guava is tropical and sweeter but equally nutritious
Guava has 9.0 grams of sugar per 100 grams and is exceptionally rich in vitamin C, fiber, and antioxidants, making it a powerful fruit for immune health.
Tangerine, is the sweetest on the list, but with great health benefits
Tangerine, with 10.6 grams of sugar per 100 grams, provides an abundant amount of vitamins C and A, beneficial for the immune system and skin health.
How much sugar is in 100 grams of fruit?
The amount of sugar in 100 grams of fruit can vary greatly depending on the type of fruit, as we will see later. For example, fruits such as blueberries and strawberries have relatively little sugar, approximately 4 to 7 grams per 100 grams, while sweeter fruits such as mangoes and grapes can contain between 14 and 16 grams of sugar per 100 grams.
Of course, it is important to note that when we talk about sugar here, we are not talking about sucrose, table sugar, normally identified as free sugar. The vast majority of “sugar” in fruits is fructose. Fructose is a monosaccharide, that is, a simple sugar (sucrose, for example, is a disaccharide formed by fructose and glucose). Unlike glucose, which is another form of simple sugar that circulates in the blood, fructose is primarily metabolized in the liver. Due to its chemical structure and the way it is processed in the body, it has a lower glycemic index than glucose, meaning it does not cause as rapid a rise in blood sugar levels.
Furthermore, speaking of the sugars in fruits, it should be noted that (natural) fruit juice is not the same as consuming the whole fruit. By eating the whole fruit, you take advantage not only of the natural sugar that provides energy in a more balanced way but also of the fiber, which helps regulate sugar absorption and improves digestive health. This is what is known as the assimilation of nutrients that, due to this fiber, also called “matrix”, is carried out more slowly and in a healthier way.
Fiber is essential to mitigate the impact of sugar on metabolism, reducing the risk of blood glucose spikes that can contribute to long-term health problems such as type 2 diabetes and obesity. In this context, although they are all healthy, it is prudent to be aware of fruits with less fructose, especially for those who need to control their sugar intake for medical reasons.
What fruits have the most sugar?
The following fruits, although rich in sugars, also offer a wide variety of health benefits thanks to their nutrients and antioxidants, making them valuable in a balanced diet. The fruit that has the most sugar is grapes, but I insist that it is not advisable to exclude fruits for fear of their sugar content. Not, at least, if we don’t have a very clear health reason.
Grapes, with up to 16 grams of sugar per 100 grams, offer powerful antioxidants such as resveratrol, known for its supposed anti-aging and cardioprotective effects. The fact that they contain so much sugar is the basis of one of the most consumed, valued, and oldest products in the world. Mangoes, with 14 grams of sugar per 100 grams, are noticeably sweet and loaded with vitamins A and C, which are essential for healthy skin and the immune system.
Pomegranates contain 14 grams of sugar per 100 grams and are highly valued for their antioxidant content, which can help reduce the risk of chronic diseases. With 13 grams of sugar per 100 grams, lychees are an excellent source of vitamin C and potassium, as well as being extremely hydrating. This fruit is not as common as the previous ones, even compared to the mango, but it is becoming more and more accessible.
With 13 grams of sugar per 100 grams, cherries are not only delicious but also rich in antioxidants, which can help fight inflammation and promote muscle recovery.