Revealing the Sugar Quotient of Fruits

Natural sugar is decidedly better and always preferable to the added, artificial kind. And all nutritionists agree that consumption of sugar should be kept at a bare minimum and possibly under the limit prescribed. Therefore, when it comes to satisfying a sweet craving healthily, fruit is the best choice. They contain high nutritional values like antioxidants and many phytonutrients. Besides, the natural sugar in fruits is fructose, the good sugar mostly.
Fresh fruit just by itself, or blended into smoothies and shakes, or as toppings for yogurt are immensely delicious and plenty healthy. An active person, who is healthy, has no reason to watch out for the amount consumed of this natural sugar quotient or fructose. However, one should always have a general idea of this sugar quotient in case they are suffering from diabetes or generally avoiding carbohydrates.

A diabetic person or a person on a low-carb diet is susceptible to have a complicated relationship with fruits. Though fruits are high in fiber, water and vitamins, a sugar watcher could do well with the knowledge and thereby limiting the intake of fruits with a high sugar. A lot of people are of the opinion that there is no need to worry about the sugar in fruit as it is natural sugar but it is always better to err on the side of caution.

Therefore, knowing the sugar level in fruits is always better and here is a ready reckoner or a broad classification to easily keep in mind which fruits have a higher sugar level and which are lowest in sugar.
1. Dried fruits are extremely high in sugar and more often than not they have sugar added to them to adjust their natural tartness. For example, dates, raisins, cranberries, etc.

2. Tropical fruits are mostly high in sugar barring the likes of guava and papaya which have a lower level of sugar. For example, pineapple, mangoes, bananas, etc.
3. Winter fruits have a moderate sugar level with lemon and limes having quite low levels. For example, apples, pears, oranges, etc.
4 . Summer fruits have still lower levels of sugar. For example, melons, peaches, apricots, etc.

5. Berries have the lowest sugar level among fruits and also contain the highest number of nutrients.

Let us now have a countdown of the fruits which pack the highest sugar punch and follow it with a list of fruits that contain the lowest levels of sugar. Run down both the lists, and find out if your favorite fruit has made it to the top five contenders. The sugar content has been measured in grams per cup of serving.

Here is the high sugar list of fruits:
1. Litchis: This exotic fruit from the tropics pops with some major sugar rush and stands at the very top of the list with 29 grams of sugar per cup. However, it has its own saving grace, too. Litchis are brimming with calcium and far outweigh the recommended daily intake.

2. Figs: This fruit packs 27 grams of sugar per cup but is still better than packaged sugar drops because they also pack in fibers and potassium.

3. Mango: The most loved succulent fruit of the summers has 23 grams of sugar per cup but the best reason to still dig in some mango magic is its abundance of Vitamin A.

4. Cherries: The ease of popping them like candy isn’t the only similarity they have with their sugared counterpart. A cup of sweet cherries contain 18 grams of sugar per cup but they also do help you to have a better sleep.

5. Grapes: with 15 grams of sugar per cup, both red grapes and the green ones are high on fibers, too apart from being sweet.

This brings us to the list of fruits with lower levels of sugar:

1. Avocados: This favorite of many is a wonder fruit and as unbelievable as it may seem, an entire fruit contains only about one gram of sugar.
2. Cranberries: Close on the heels of the lowest are the beautiful berries that have only four grams of sugar per cup of fresh serving.
3. Raspberries: This suave ingredient of many smoothies packs more fibers than all the other berries and in turn contains only five grams of sugar per cup.
4. Blackberries: These Spartan looking berries pack an ideal seven grams of sugar per cup and are one of the most antioxidant rich foods.
5. Strawberries: Loaded with Vitamin C, this lovely fruit adds up only seven grams of sugar per cup.

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