Fruits are an excellent source of energy, nutrients, water, vitamins, fibre and antioxidants. Fruits contain natural sugar, something which we do not need to worry about. This natural sugar is not harmful to the body. Though we do not need to worry about the sugar in fruits, it still counts towards our daily calorie intake. People who need to control their blood sugar levels must know which fruits have high sugar and not consume them.
Here is a list of fruits that have the maximum sugar and thus must be consumed in moderation by diabetics and weight watchers.
Mangoes
Mangoes are everyone's favourite. But mangoes have a whopping 45 grams of sugar per medium-sized fruit. Do not choose mangoes if you are trying to lose weight or cut back on your sugar intake.
Maybe you can enjoy a slice or two, but do not go overboard.
Grapes
A cup of grapes has around 23 grams of sugar. You can slice them in half to consume them slowly and this consumes lesser sugar. You can also slice and deep freeze grapes to be used in smoothies, shakes and oatmeals.
Cherries
One cup of cherries has around 18 grams of sugar and you easily lose track of how many you have had. So, before you sit down to eat cherries, measure them before hands so that you know how many exactly you have consumed.
Pears
One medium-sized pear has around 17 grams of sugar. If you are trying to cut back on sugar do not eat the whole thing, just put a few slices in low-fat yoghurt or on the top of your favourite salad.
Watermelon
A medium wedge of this summer fruit has 17 grams of sugar. As the name suggests, watermelon is loaded with water and has special minerals called electrolytes that is just what your body needs to recharge itself. But just keep it two slices at a time.
Bananas
Bananas are a powerhouse of energy. One medium-sized banana has 14 grams of sugar. You can slice half a banana in your morning cereal or smash some pieces in the middle of your peanut butter sandwich.
Fruits that have less sugar
Avocado
One whole avocado has only 1.33 grams of sugar. You can put it in a salad, spread it on the toast or use it in your smoothie. But while being low in sugar, avocado is high in calories. Not all fruits are loaded with sugar and avocado is one of them.
Guavas
One medium-sized guava has 5 grams of sugar and 3 grams of fibre. To get more fibre, consume guavas with the skin on. You can add them to your smoothies and shakes or have them alone.
Cantaloupe
One single wedge of cantaloupe commonly called kharbuja has just 5 grams of sugar and only 23 calories. You can try it with some cottage cheese and a bit of salt for the twist.
Papaya
One wedge of papaya has around 6 grams of sugar. You can enjoy it by squeezing some lime and sprinkling some sea salt on it. You can also add it to your yoghurt.