I wanted to share the list of high sugar fruits that we commonly consume on a day to day basis. A few days back, one of my aunt’s who has diabetes asked asked me about the sugar content in mangoes. All of us are aware of the side effects of eating high sugar diets. Unlike plain sugar which is devoid of any nutrients, fruits are rich in antioxidants, vitamins, minerals and other essential nutrients necessary for good health.
The problem arises when we consume fruits in excess. Some people love fruits and consume them in large amounts as a main meal on a regular basis. All our traditional diets are rich in fibre and nutrients. If you look at the ingredients used in traditional diets, you will find that there is a good balance of every nutrients and no food groups are consumed in excess.
In my humble opinion this is the secret to good health. This applies to fruit too, it is especially important to pay attention to the amount of sugar we consume if we have health issues like diabetes, obesity (and are planning to lose weight), liver problems, hypertension and high cholesterol. Pay attention to the amount of sugar content in fruits and consume them accordingly and you will not face any problems at all.
High Sugar Fruits:
Fruits if consumed whole as opposed to juices does not spike up our blood sugar levels. So it is good to consume them whole along with the fiber but even if consumed whole, have high sugar fruits in moderation. Nutritionists recommend even diabetics to consume fruits in moderation as part of a whole balanced diet.
If we get to know the sugar content in fruits, it will give us a rough idea of how much fruits to consume a day. ln our village, we consume variety of seasonal fruits throughout the year. We consume even very high sugar whole fruits in moderation and it has not caused any problems to anyone at all. To sum up, the key to consuming high sugar fruits is to consume them whole and in moderation.
List of High Sugar Fruits:
The list of fruits I have given below are the ones that are commonly consumed in India that contains more than approximately 10 grams of sugar per 100 grams. Though lychees mentioned in the list are not common like the other fruits, it is getting widely available everywhere now so I have included it. Along with these fruits, fruits like pineapple, sweet cherries, mangosteen are also high in sugar (they contain approximately 10 grams of sugar per 100 gms).
Grape is one fruit that is consumed whole and also is used in cooking wide variety of ingredients like jam, juice, jelly, etc. Grapes, though rich in nutrients like vitamin B6 and vitamin C is also very high in sugar. 100 grams of grapes contains 16 grams of sugar, it is one of the highest sugar content fruits so have it in moderation.
Lychee is a wonderful tropical fruit produced mainly in China and India. The outside of the fresh fruit is pinkish red in colour and is inedible. It covers a very sweet white flesh that is very tasty and a large black seed. Fresh lychee is very hard to get in our place and if we do get, it is quite expensive but I do make sure to buy them at least a few times a year. Lychee is rich in magnesium, calcium and vitamin C. It is also high in sugar, 100 grams contains 15.2 grams of sugar.
3. Sapota Fruit
Sapota fruit which is commonly called Chikoo is a very common fruit that is found all over India. It is also available very cheap. It’s botanical name is Manilkara Zapota. We have a huge sapota tree in our farm that produces ample fruits throughout the year. Sapota is rich in calcium, magnesium, phosphorus, potassium, vitamin C and fibre. It is also high in sugar, 60 grams approximately contains around 15 grams of sugar.
Mangoes are one of my favourite fruits. We have plenty of mango trees in our farm and we consume fresh organic mangoes almost everyday in summer. Mangoes are rich in vitamin C and vitamin A and vitamin B6 but they are also high in sugar, 100 gms contains around 14 grams of sugar so consume it in moderation.
Fig, whose botanical name is Ficus Carica is a fruit that is consumed commonly all over the world. Figs are a wonderful home remedy for constipation as they are high in fibre. Figs are also rich in calcium, magnesium, phosphorus, potassium, choline, vitamin C and vitamin K. They are also high in sugar, hundred grams of fresh figs contains 16.2 grams of sugar and the same amount of dried figs contains around 47.9 grams of sugar.
Banana is one of the most popular fruits that is consumed extensively all over the world. It is high in potassium, vitamin C, magnesium and fibre. It is also fairly high in sugar, hundred grams of ripe banana contains 12 grams of sugar. This amount will vary depending on the variety of banana. Some banana varieties like red banana, morris, rasthali are high in sugar compared to varieties like poovan…
Pomegranate whose botanical name is Punica Granatum is a wonderful fruit that originated in Iran and North India. Here in India, we consume both the fresh fruits and dried pomegranate seeds also called as anardhana. Pomegranates are rich in phosphorus, magnesium, potassium, choline, folate, vitamin K and fibre. It is also fairly high in sugar, 100 grams contains 13.6 grams of sugar.
8. Custard Apple:
Custard apple also called sugar apple is an another fruit that is high in sugar. It is called custard apple because the creamy white flesh of the fruit tastes almost like custard. Custard apple is rich in calcium, phosphorus, magnesium, potassium vitamin C and fibre. But because of its high sugar content, it should be had in moderation.
I am sure almost everyone would have heard the famous quote “An apple a day keeps the doctor away”. It came about because apples are rich in vitamin C, phosphorus, potassium, magnesium, calcium, fibre, folate and vitamin K. Apples are also fairly high in sugar, 100 grams of apple contains 10.4 grams of sugar.
10. Dry Fruits:
Dry fruits are packed with nutrients but they are also high in sugar so they should be consumed in moderation. 100 grams of dates 63.4 grams of sugar and the same amount of raisins contains around 59 grams of sugar so if you are a diabetic patient make sure to consume dry fruits in moderation.