We all have heard that a diet rich in fruits and veggies can provide essential nutrients, fiber and a host of other health benefits. There is a red flag to be aware of – that like all foods – certain fruits have more calories than others, and some have a lot more sugar.
However, it’s not as bad as eating candy. Fruits are filled with a variety of vitamins and nutrients that make them much healthier than candy. Plus, diets filled with fruits provide countless health benefits, while candy on the other hand… well, actually, nothing to speak of.
Below is a compilation of the worst fruits—the “worst” fruits are those that have a sugar content higher than 10 grams and more calories than others.
Don’t worry, these fruits aren’t so bad for you that you should never have them, but they do contain significantly more sugar and calories than others fruits. Just don’t overdo it.
Fresh figs are filled with fiber and can help to lower blood pressure, but the fruit does contain a good amount of sugar too—100 grams of raw figs (or roughly one cup) contains around 16 grams of sugar.
Bananas are a great substitute for an energy bar before the gym. Filled with potassium and easily digested, they’re the perfect pre-workout snack. Still, with 14 grams of sugar in a medium banana, it’s important to eat them mindfully.
Mangos are filled with soluble fiber in addition vitamins C, A and B6, however, the tasty fruit is pretty high in sugar, even by fruit standards. One mango contains 31 grams of sugar, so be sure to slice and share the sweet fruit.
According to the USDA, one cup of grapes contains 15 grams of sugar. Still, grapes can help to lower the risk of diabetes, high blood pressure and heart disease.
Pomegranate seeds are delicious and beautiful winter fruit, but one entire pomegranate contains about 39 grams of sugar, which is why you should try sprinkling the seeds on yogurt instead of eating an entire bowl. Despite its sugar content though, the pomegranate has been shown to benefit the heart and even slow the process of aging.
Cherries are filled with vitamin C, which helps fight off disease, but eating a 100-gram serving of the sweet fruit contains 13 grams of sugar.
The saying, “An apple a day, keeps the doctor away,” holds up because apples have been found to help regulate blood sugar and are a great source of dietary fiber. However, according to the USDA, one medium apple has a surprising 19 grams of sugar.
Dried fruit is super tasty because it generally contains more sugar than raw fruit. One cup of raisins contains over 434 calories. Enjoy dried fruit as a treat or sprinkle sparingly it on dishes for an extra burst of sweetness.
Pineapples are a great way to get a delicious load of vitamin C, and eating them can have a positive effect on digestion. But remember that one cup of pineapple chunks contains 16 grams of sugar, so enjoy the tangy fruit in moderation.
article credit: http://www.kitchendaily.com/read/10-best-and-10-worst-fruits-you
photo credit: Flickr/Rashida S. Mar. B
continued on next page