2025 Author: Isabella Gilson | [email protected]. Last modified: 2025-01-13 07:38
People who know firsthand with diabetes, in order to prevent further development of the disease, you need to constantly monitor the sugar content in foods. The same applies to those who are on diets. Even some fresh fruits are contraindicated for them, which can be very useful for others.
Why is sugar bad?
Sugar refers to fast carbohydrates. The glycemic index of this product is 70 units. That is, when sugar is eaten, the level of glucose in the blood rises very quickly. Fast carbohydrates do not carry any benefit for the body. All people should limit their consumption, and some need to completely eliminate sugar from the diet. A small amount of fast carbohydrates is only allowed for people experiencing intense physical activity, as they contribute to the maximum burning of fatty acids and effective weight loss.
"White Death" is what doctors and nutritionists call sugar. It leads to the development of obesity, causes a number of diseases. Sugar negatively affects the work of the heart, disrupts blood circulation. Therefore, people who are at risk should only eat unsweetened fruits. What's on their list?
What about unsweetened fruits? G. Shelton's List
Particular attention was paid to the division of fruits into sweet and unsweetened by the founder of the theory of separate nutrition, the American G. Shelton. He recommended that everyone start their day with a portion of fresh fruit, and whole, and not in the form of juices. At one time, it is allowed to eat 2-3 of their species.
In his theory, G. Shelton identified unsweetened fruits as a separate group. The nutritionist's list suggests that it includes sour and semi-acid fruits. In addition, there is another group consisting of sweet fruits.
Sour fruits include oranges and pineapples, unsweetened apples, peaches, grapefruits, lemon, sour, cranberries. Their sugar content is minimal, which means they are among the he althiest fruits.
The group of semi-acid fruits includes fresh figs, sweet cherries and apples, plums, mangoes, pears, sweet peaches, apricots, blueberries. According to the theory of G. Shelton, it is recommended to combine sour and semi-sour fruits with each other.
Sweet fruits include bananas, dates, dried figs, raisins, prunes, dried pears, persimmons. Eating such fruits should be kept to a minimum.
Today, many nutritionists disagree with H. Shelton and believe that the group that includes unsweetened fruits should be made even smaller. She should be treatedonly fruits with the lowest possible sugar levels.
Quantitative sugar content in fruits: table
Depending on the quantitative content of sugar in fruits, their list can be presented in the form of the following table.
| Fruit name | Sugar content in 100 grams, g |
| Avocado | 0, 66 |
| Lime | 1, 69 |
| Lemon | 2, 5 |
| Plum plum | 4, 5 |
| Grapefruit | 5, 89 |
| Nectarine | 7, 89 |
| Papaya | 5, 9 |
| Apricot | 9, 24 |
| Quince | 8, 9 |
| Pineapple | 9, 26 |
| Orange | 9, 35 |
| Pear | 9, 8 |
| Guava | 8, 9 |
| Kiwi | 8, 99 |
| Clementine | 9, 2 |
| Kumquat | 9, 36 |
| Mandarin | 10, 58 |
| Passionfruit | 11, 2 |
| Peach | 8, 39 |
| Plum | 9, 92 |
| Apple | 10, 39 |
| Bananas | 12, 23 |
| Grapes | 16, 25 |
| Cherry | 11, 5 |
| Pomegranate | 16, 57 |
| Figs | 16, 0 |
| Persimmon | 16,53 |
| Mango | 14, 8 |
All the fruits presented in this table can be conditionally divided into 4 groups according to the amount of sugar in them.
- Low sugar - up to 3.99 grams per 100 grams of fruit. The “record holder” in this group is the avocado, an unsweetened fruit that is sometimes referred to as a vegetable in terms of taste.
- With a little sugar - 4 to 7.99 grams per 100 grams. In this group, the winner is cherry plum. The average fruit of this fruit contains up to 1 gram of sugar.
- With an average sugar content of 8 to 11.99 per 100 grams. The most useful in this group is the peach.
- High in sugar. These fruits should be limited to people with diabetes.
He althiest Unsweetened Fruits
All low sugar fruits are already good for the body. But it should be borne in mind that only under the condition of their moderate use. What fruits are unsweetened and what are their benefits? For example, lemon holds the record for the content of vitamin C, which is so necessary for the body's immune system, especially during the growing number of viral diseases. But there are contraindications to its use: stomach ulcers, gastritis, hypertension.
No less useful is the avocado. Regular consumption of these fruits (half a day) improves memory, helps normalize bowel function, get rid of constipation, and reduces blood pressure.
PoThe sugar content of avocado deservedly tops the list of unsweetened fruits. But you should not abuse it, because the fruits are very high-calorie, due to the greater amount of vegetable fat in them.
Thus, absolutely all unsweetened fruits are useful. They are recommended to be eaten before or after meals, and it is better to use as a snack. A single dose of fruits is 100-150 grams or 2-3 fruits.
List of unsweetened fruits for diabetes
Patients with diabetes should carefully plan their diet. They can eat only unsweetened fruits, such as orange, lemon, grapefruit, pomelo, plum, sour cherry, peaches. Berries such as raspberries, strawberries, currants, cranberries, lingonberries will be useful for diabetics.
It is strictly forbidden to eat any sweet fruit. These include bananas, melons, dried fruits, grapes, persimmons, sweet cherries.
What fruits are suitable for diet?
People who are on a diet should eat less calorie, low sugar foods. Useful for them will be such unsweetened fruits as grapefruit, kiwi, pineapple, apples. They speed up metabolism, promote the breakdown of body fat and saturate the body with essential vitamins and minerals.