Mangoes
Fruit’s
good for you! It has fiber and other nutrients you need. But it also has
natural sugar, and some have more than others. For example, one mango has a
whopping 45 grams of sugar -- not your best choice if you’re trying to watch
your weight or how much sugar you eat. Maybe enjoy a couple of slices and save
the rest for later.
Grapes
A cup of
these has about 23 grams sugar. That’s a lot for something that’s so easy to
pop in your mouth. You might eat them more slowly if you slice them in half and
freeze them. They’ll be waiting for you as a refreshing summer treat that takes
a bit longer to eat.
Cherries
They’re
sweet, and they have the sugar to show for it:
A cup of them has 18 grams. If you fill up a large bowl with them, you
can lose track of how many you eat. Measure your snack beforehand so you know
exactly how much sugar you’ll get.
Pears
One medium
pear has 17 grams of sugar. If you’re trying to cut back, don’t eat the whole
thing -- just put a few slices in some low-fat yogurt or on top of a salad.
Watermelon
A medium
wedge of this summer treat has 17 grams of sugar. As its name suggests, it’s
loaded with water, and it has special minerals called electrolytes that are
just what your body needs to recharge after some time in the sun. Just keep it
to a slice or two.
Figs
Two
medium-size ones have 16 grams. If you’re trying to keep an eye on your sugar,
maybe slice a couple and spread some goat cheese on them for a protein-rich
treat, or use some in a sauce to add some zip to lean meats like skinless
chicken.
Bananas
One medium
banana has 14 grams sugar. If that seems like more than you bargained for,
slice half of it into your morning cereal or smash a small piece in the middle
of your peanut butter sandwich
Less Sugar: Avocados
Not all fruits
are loaded with the sweet stuff. A whole avocado -- yep, it's a fruit -- has
only half a gram of sugar. Put it in a salad, spread it on toast, or make some
guacamole. But while they’re low in sugar, they’re high in calories, so it
might not be a good idea to make them a daily habit.
Less Sugar: Guavas
Each one
has 5 grams of sugar and about 3 grams of fiber, too -- more than you'd get
from a serving of brown rice or a slice of whole-grain bread. You’ll get even
more fiber if you add guavas with the skin on to your smoothies.
Less Sugar: Raspberries
These pack
a serious punch of fiber with 8 grams per cup -- and only 5 grams of sugar. The
fiber is good for digestion and can help you feel fuller with fewer calories.
They’re the perfect size to savor one at a time, and they’re not bad with some
fresh whipped cream and a spoon, either.
Less Sugar: Cantaloupe
It’s kind
of amazing that the flavor and satisfaction packed in a single medium wedge can
come from only 5 grams of sugar -- and only 23 calories. Try it with some
cottage cheese and a sprinkle of salt.
Less Sugar: Papayas
Here’s a
good one to add to your shopping list: Half of a small one has 6 grams of
sugar. Even a small one is pretty big, so half is plenty to eat at one time.
You can add a squeeze of lime and a sprinkle of sea salt -- or a dollop of
frozen yogurt for a tropical treat.
Less Sugar: Strawberries
A cup of
whole strawberries has only 7 grams. Add them to a salad for some vibrant color
and a touch of summer.
Bottom Line : Don’t avoid any of these healthy
fruits. This is just to help keep you informed.
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