fruit sugar

Fruit Sugar Content Rankings - for Healthy Blood-Sugar Levels
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Photo "boqueria04" by Jeff Engstrom. (See this and other incredible photos by Jeff at http://www.flickr.com/photos/antiapathy/2594352228/)

Sugar can give you a short-term energy boost and mental high, only to soon drop you down hard like the gut-wrenching dive on a roller-coaster ride. For those withhypoglycemia, hyperglycemia, or the more serious diabetes mellitus, avoiding high-sugar-content foods can help level the spikes and crashes in energy and keep you off the mood-coaster. For people with sensitivity to wavering blood-sugar levels, it's usually beneficial to avoid eating very sweet foods alone routinely. This doesn't just relate to refined sugars like sucrose. The natural fructose - orfruit sugars - that we taste in fruits can trip that sugar-trigger as well. And since fruits are often eaten alone as tide-me-over snacks, the higher the dose of natural fruit sugar content, the more intense your blood-sugar level may swing after eating fruit alone.
So what fruits have the highest sugar content? The percentages listed below are approximations based on the fruit type, in general,at the point of ripeness each is at when sold as fresh. Content can vary within a type of fruit. Two grapes on the same stem can have slightly different sugar content levels depending on ripeness and other factors. Even the same piece of fruit will develop greater sugar content as it ripens and then over-ripens.
Listed below are many commonly sold fruits, ranked in order from highest percentageof sugar content (on top) to lowest percentage. These estimations exclude the parts of the fruits that are wasted and not eaten (such as stems and rinds) - so among the parts that we would eat, listed below are the estimated percentages that are comprised of sugar:
Fruit name - sugar content - some random comments
Date - 63.0% (Dried fruits are generally much higher in sugars)
Common fig (dried)- 47.9%
Ugli fruit - 17.8% (I had to include this for the love of the name)
Guava - 17.0%
Pomegranate - 16.6%
Grape - 15.5% (Dried grape, a.k.a. raisin, is 59% sugar)
Mango - 14.8%
Cherry - 13.0%
Persimmon - 12.5%
Banana - 12.2%
Pear - 11.5%
Passion Fruit - 11.2%
Tangerine - 10.8%
Mandarin - 10.6% (Reddish-orange ones are sold as tangerines)
Apple - 10.4%
Blueberry - 9.9%
Plum -9.9%
Pineapple - 9.3%
Clementine orange - 9.2%
Navel orange - 9.1%
Apricot - 9.0%
Kiwifruit (gooseberry) - 9.0%
Peach - 8.4%
Honeydew melon - 8.0%
Cantaloupe - 7.9%
Mulberry - 7.9%
Nectarine - 7.7%
Grapefruit - 7.3%
Watermelon - 6.2%
Coconut - 6.2%
Papaya - 5.9%
Raspberry - 5.4%
Carrot - 5.0%
Blackberry - 4.9% (Many cultivars, or varieties: marion, chehalem, olalli)
Strawberry -4.8%
Cranberry - 4.0%
Olive - 3.0%
Tomato - 2.6%
Lemon - 2.5%
Bell Pepper - 2.4%
Lime - 1.7%
Rhubarb - 1.1%
Avocado - 0.7%
Maybe Just Trust Your Tongue
I don't know about your taste buds - since we all have very different numbers of taste receptors on our tongues - but for me, this demonstrates that I can pretty much trust my buds. If it tastes really sweet to me (like a grape), it has alot more sugar than if it doesn't taste sweet (like an avocado). So you probably don't need to sweat the percentages, just mind your tongue.
Most of us don't eat nearly enough fresh fruits regularly. But when you do eat fruit snacks, it is wise to know which fruits can swing your blood-sugar and health around more dramatically.
I'm going to go suck on a lime.
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Limephoto by Janet Hudson (http://www.flickr.com/photos/25128194@N02/3818268329/)
Fruit Sugar Content Rankings - for Healthy Blood-Sugar Levels by Iggy Sarducci is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 United States License.


http://iggysarducci.hubpages.com/hub/Fruits-with-Less-Sugar
http://www2.ca.uky.edu/enri/pubs/enri129.pdf
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