What fruits have less fructose because I like to have smoothies?
So, Suzanne - this post is for you!
When researching the amount of carbs in various fruits, I was alarmed that the fruits my kids like the most have the highest sugar load. I was glad that I generally limit them to one or two pieces of fruit per day.
Since we avoid fruit juice and only eat fruit since it has fiber, I was not happy to learn that fruits generally don’t contain much in the way of fiber. The fiber helps to slow the uptake of sugar in your bloodstream, which is a good thing – but even when you eat the skin you’re not gaining a whole lot.
Just for perspective, I’ve also included the equivalent of sugar in teaspoons. It goes without saying there are actually health benefits for these fruits this post doesn’t address, and there are health drawbacks to eating white sugar. Again, it’s just for perspective. Don’t shoot me
#1 – Apple
At the top of the list are nature’s toothbrush – the apple.
A whopping 35 grams of carbs for one large apple – or 25g for a medium apple. Thanks to fiber you can shave 3g’s off those numbers, but they are still quite high.
To compare, when your child eats a large apple, the sugar load is the same as if they were eating 8.75 teaspoons of sugar.
#2 – Pomegranate
Now this one surprised me.
One medium pomegranate has a load of 26 grams.The surprising part is there’s only 1g of fiber for all those seeds. I find that hard to believe!
That’s 6.5 teaspoons of sugar.
#3 – Banana
I guess it’s no surprise bananas are in the top five. Sumo wrestlers don’t bulk up with bananas for nothing, right?
One large banana has 25 grams of carbs and 3g’s fiber.
That’s 6.25 teaspoons of sugar.
#4 – Pear
Now they are four popular varieties in pears in the US, but they are all high in carbs.
Although high in potassium, each pear has a load of 22 grams of carbs. The good news is it has 4 grams of fiber which is not bad.
That’s 5.5 teaspoons sugar.
#5 – Blueberries
One cup of blueberries has 20 grams of carbs.
I always thought blueberries contained more fiber than they do – 3 grams. Learn something new every day.
Oh, and that’s 5 teaspoons sugar.
So now that you know which fruit has the most sugar per serving, I bet you’d like to know which are the better choices. That will be the topic of my next post…
|Lea Harris founded Nourishing Treasures in 2006. A mom passionate about her family's health and well-being, Lea believes education is power. Encouraging others to take baby steps in the right direction of health for their families, Lea's goal is to raise awareness of what goes into our mouths and on our bodies, providing natural alternative information that promotes health and prevents disease by using traditional foods and nature's medicine.|
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