Published 17:42 IST, September 25th 2023
Mangoes to Bananas: Fruits with most sugar, their benefits and risk factors
Discover the sugar content in popular fruits and how to enjoy them guilt-free. Mangoes, grapes, cherries – find your sweet spot in healthy snacking.
- Lifestyle News
- 3 min read
Fruits are good for you! It has fibre and other nutrients you need. But it also has natural sugar, and some fruits pack a sweeter punch than others. If you're mindful of your sugar intake, it's essential to know which fruits to enjoy in moderation. Here's a rundown of some popular fruits and their sugar content according to WebMD:
2 things you need to know
- Fruit sugars vary; mangoes pack a sugary punch.
- Balance sugar in figs with protein-rich pairings.
Mangoes: The Sugar Bombs
Mango lovers, beware! One mango contains a whopping 46 grams of sugar, making it a high-sugar choice, especially if you're watching your weight or sugar intake. Consider savouring just a few slices and saving the rest for later.
(One mango contains 46 grams of sugar | Image: iStock)
Grapes: A Bite-Sized Sugar Treat
While grapes are a convenient, bite-sized snack, a cup of them contains about 23 grams of sugar. To slow down your consumption and create a refreshing summer treat, try slicing them in half and freezing them.
Cherries: Nature's Sweetness in a Cup
Cherries are known for their natural sweetness, and a cup of them delivers 18 grams of sugar. To avoid overindulging, measure your snack beforehand to keep track of your sugar intake.
Pears: A Moderate Sweetness
A medium-sized pear contains 17 grams of sugar. If you're looking to cut back, consider adding a few pear slices to low-fat yoghurt or tossing them on top of a salad instead of eating the whole fruit.
Watermelon: The Hydrating Sugar Source
A medium wedge of watermelon offers a refreshing 17 grams of sugar. Packed with water and essential electrolytes, it's an ideal post-sun recharge snack. Remember to limit yourself to a slice or two.
(Watermelon offers a 17 grams of sugar | Image: Shutterstock)
Figs: A Sweet Pairing with Protein
Two medium-sized figs provide 16 grams of sugar. If you're keeping an eye on your sugar intake, try slicing a couple and pairing them with goat cheese for a protein-rich treat or incorporating them into a sauce to enhance lean meats like skinless chicken.
Bananas: Moderation is Key
A medium banana contains 14 grams of sugar. If this feels like more sugar than you bargained for, consider slicing half of it into your morning cereal or mashing a small piece into your peanut butter sandwich for a balanced snack.
Incorporating a variety of fruits into your diet is essential for a well-rounded, nutritious lifestyle. While some fruits may be higher in natural sugars than others, they still offer valuable nutrients, fibre, and health benefits. To maintain a balanced diet, it's essential to enjoy these sweet treats in moderation and alongside a diverse range of foods. So, go ahead and relish your favourite fruits while keeping an eye on your sugar intake for a healthier lifestyle.
Updated 17:42 IST, September 25th 2023