2023-06-21 16:26:41
Fructose, a sugar present in fruits, should be consumed in moderation. Two dieticians list the fruits with the lowest sugar content.
If the sugar contained in fruits is natural, it is nevertheless bad for our food balance when it is consumed in too large quantities. This substance called fructose can in particular cause blood sugar spikes. The blood sugar level rises sharply and insulin is not enough to regulate it. This leads to a disturbance of satiety: we feel full illusory during these peaks and we find a feeling of hunger only a few minutes later. Overview of the least sweet fruits.
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red fruits
According to Florence Foucaut, dietitian nutritionist, in a 100 gram portion of strawberries, raspberries or currants, there are only about 5 grams of sugar. Blackberries and blackcurrants contain between 6 and 7 grams. The professional also emphasizes the high concentration of antioxidants in red fruits in general, which slow down cell aging and even prevent the appearance of certain cancers. The only red fruit to avoid so as not to raise your blood sugar: cherries. 100 grams of the fruit represents approximately 16 grams of sugar.
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melon and watermelon
Melon and watermelon are also low in fructose since they only contain between 6 and 7 grams of sugar per 100 grams, according to Florence Foucaut. But these fruits should still be eaten in moderation. “They can be fake friends. They quench their thirst because of their high water content, but as a result, we often end up refilling ourselves more than necessary and therefore ingesting too much fructose,” observes the dietician.
Melon and watermelon can be false friends: they quench your thirst but as a result, we often end up refilling ourselves more than necessary and therefore ingesting too much fructose
Florence Foucaut, dietitian
According to health recommendations, we should not exceed 100 grams of fruit (whatever they are) per portion, or about a handful. In addition, total fruit consumption over a day should be limited to 300 grams.
orange and grapefruit
According to Émilie Demoly (1), a nutritionist specializing in micronutrition, oranges and grapefruits have comparable sugar concentrations (about 6 grams of sugar per 100 grams). They are also rich in vitamin C, which helps strengthen the immune system and fight against fatigue.
And the kiwi
The level of fructose present in the kiwi corresponds to approximately 7 grams per fruit (9 grams for a serving of 100 grams). “It also has a high fiber concentration, which makes it an ally for transit,” adds Émilie Demoly.
rhubarb
Rhubarb, also high in fiber, is a good student. According to dietitian Florence Foucaut, a 100 gram serving contains only 5 grams of sugar.
Apricots, nectarines and nectarines
According to Émilie Demoly, in addition to having a low sugar concentration (9 grams per 100 grams), apricots, nectarines and nectarines are rich in beta-carotene. This substance, particularly present in orange-colored foods (carrots, for example), promotes the production of melanin and thus helps to perfect the tan.
For these fruits to deliver their full nutritional potential, Émilie Demoly nevertheless reminds us of the importance of consuming them raw, and in an unprocessed way. “If we consume them in the form of juice, we remove an essential part: the fibers. This makes their sugar level higher,” she says. If they are cooked, in compote for example, the fruits also lose up to 50% of their vitamins, according to the dietician.
(1) My sports nutrition bibleby Émilie Demoly, published by Leduc S., 444 pages, €24.
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