Reveal the fructose- and glucose-driven natural sweetness of fruits. As the sugar content of fruits varies widely, discerning choices become crucial, particularly for those with a history of diabetes. Explore our guide to pinpoint fruits with elevated sugar levels, empowering you to make informed and health-conscious decisions.

Fruits with high sugar content

Manggo

Mangoes are delicious and refreshing tropical fruit containing many natural sugars, especially fructose. An average mango contains about 46 grams of sugar; the amount of sugar increases based on the mango's ripeness.

People with diabetes or who are trying to maintain weight need to limit their mango intake. Consume mangoes by dividing them into portions instead of eating one at a time or combining them with other fruits.

Grapes

Apart from mangoes, grapes also contain high levels of natural sugar. A handful of grapes contains about 23 grams of sugar. The sugar content in grapes also varies depending on the type of grape and the level of ripeness.

Banana

Bananas contain natural sugars that increase in sugar content as they mature. On average, one banana contains about 15.4 grams of sugar.

While bananas are not overly sweet compared to mangoes or grapes, you still need to limit your portions.

Oranges

Oranges are fiber-rich, but a large orange contains about 17.2 grams of sugar. The sugar concentration will be multiplied when consumed as juice, mainly when more than one orange is used as an ingredient in a glass of juice.

Pineapples

In one cup of pineapple, there are about 16.3 grams of sugar. This sugar content is what causes the sweet and sticky taste. The sugar content of pineapple is higher if the fruit is processed into juice, dried, or served as jam.

Watermelon

In addition to its high water content, watermelon has a sugar content of 9.42 grams per cup. Compared to other fruits, the sugar content of watermelon is not too high, but the fresh taste of watermelon makes you want to eat more.

Tips for eating fruits safely

After all, fruits are natural sources of nutrients rich when vitamins, minerals, fiber, and healthy carbohydrates. Even if some fruits are high in sugar, they are still a healthy snack compared to processed foods such as cookies, chips, muffins, and cakes, often high when saturated fat, added sugar, and sodium.

For that, follow these tips for eating fruits:

Limit the portion

Portion is an important factor to consider when consuming any fruit, especially those high in sugar. According to the USDA, adult women should consume 1.5 to 2 cups of fruit daily, while adult men should consume 2 to 2.5 cups daily.

Meanwhile, the American Diabetes Association recommends using the plate method to plan a balanced intake of nutrients, including vegetables, protein, carbohydrates, and fruits.

Avoid processed fruit

Choosing fresh or frozen fruit is one way to get the nutritional benefits of fruit without worrying about excessive sugar. Fruits processed into juices, syrups, jams, or canned fruits contain higher levels of sugar, which should be avoided if you have diabetes or are trying to lose weight.

Fresh or frozen fruits retain nutrients better than processed fruits. Eating fresh or frozen fruit also helps control your carbohydrate intake.

Splitting the portion

Dividing your fruit into several portions throughout the day is the best strategy to keep your nutrient intake and blood sugar levels stable. This way,, you can still get the nutritional benefits and avoid a sharp sugar spike compared to consuming it all at once.

If you have a history of diabetes or want to lose weight, you should consult a doctor or nutritionist when choosing fruits. Your doctor can recommend the types and portions of fruits for your healthy snacks.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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