Different types of fruits contain varying amounts of fructose, but all types of fruits cause high blood sugar and thus high insulin levels. Although fruits are a source of vitamins and fiber, diabetics and people on a low-carb diet should reduce their intake of fruits and natural honey. Learn in this article about the sugar in fruits and how it affects blood sugar, diabetics, and fruits suitable for a low-carb diet.
fructose
The sugar in fruits is two types of sugar, fructose and glucose. The proportions of each of them differ in each fruit, but most of the amount of fruit sugar is half the amount of sugar in the form of glucose and the other half in the form of fructose. Both of these sugars raise blood sugar levels, as fructose is converted in the body into glucose, and glucose is the form of sugar found in the blood.
Although fructose is in lower proportions than the sugar found in sweets and starches, fructose is also able to raise blood sugar levels and thus raise insulin levels as well. However, when comparing natural fructose to refined sugar added to processed foods, refined sugar has many health risks. The most important sugars used in sweetened foods are the following:
Corn syrup, which is 100% glucose.
Fructose, which is fruit sugar.
Galactose, which is the milk sugar lactose combined with glucose.
High fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose.
Maltose is composed of two glucose units.
Sucrose, or white sugar or table sugar, is equal parts fructose and glucose.
These sugars are different from fructose because they are processed and added in large quantities to foods and drinks. Although fructose raises blood sugar, processed foods raise blood sugar more and faster, as the body metabolizes processed foods faster than it metabolizes fruit because fruit is rich in fiber, which prolongs the digestion process.
Fructose for diabetics
Sugar in all its forms, whether fructose or refined sugar, is a simple carbohydrate that the body converts into glucose, which in turn raises the level of the hormone insulin, which increases insulin resistance and thus increases the risk of prediabetes, which may develop if not treated well into type 2 diabetes.
People with type 2 diabetes should also avoid eating fruits rich in fructose and reduce them as much as possible. For example, they can eat one piece of fruit every few days. They should also include vegetables in their diet and eat a varied portion of vegetables with each meal to get the vitamins, minerals and fiber necessary for the body.
Natural fruit sugar
Whole fruit is always a better choice than canned or processed fruit and fruit juice. Canned fruit is often loaded with processed sugars to give it a stronger taste, and fruit juices are also heavily sweetened and highly processed. Flavored juices often contain large amounts of added sugars and are no substitute for whole fruit, and can significantly increase a person’s sugar intake.
Even if fruit juices are not processed, they contain a very high percentage of fructose, even if they are prepared at home and no sugar is added to them, as the fruit itself is a source of sugar, and considering that we squeeze several fruits to get one cup of fruit juice, this means that this cup contains high levels of fructose.
Therefore, fruit juices are not a preferred option, especially for diabetics or people who follow a low-carb diet, as fruit juices, in addition to containing high levels of fructose, also do not contain the fiber found in fruits, which is very necessary to prolong the digestion period.
Fructose for diet
A low-carb diet requires reducing the amount of carbohydrates you eat. This doesn't just mean cutting out pastries, baked goods, and sweets. Carbohydrates are also found in fruits, so you should limit your intake of fruit. Although fruits are a good source of fiber and vitamins, you can also get these essential nutrients from vegetables.
Therefore, eating vegetables is essential for people who follow a low-carb diet and should be eaten with every meal to get the fiber, minerals and vitamins necessary for the body, while eating fruits should be reduced as much as possible to limit the intake of fruit sugar and not consider it a source of nutrients, but rather consider it a sweetener that gives a feeling of happiness and eat it once a week. Among the most important fruits that can be eaten with a low-carb diet are:
strawberry
Each cup of strawberries contains 8.2 grams of net carbs, which means they contain a moderate amount of carbs, so they can be eaten in moderation. They are a good choice for a sweet snack that is low in carbohydrates and contains a low percentage of fructose. Strawberries are also a good source of antioxidants, vitamin C, and fiber.
Avocado
Half an avocado contains 1.3 grams of net carbs, and it also contains a healthy amount of healthy fats, which are monounsaturated fats. One avocado a day helps reduce the level of harmful LDL cholesterol in people who are overweight and obese.
Orange
Oranges are another option for people on a low-carb diet because they contain a relatively low amount of fructose. A small orange contains 12.8 grams of net carbs. Oranges are also a source of potassium, which can help lower blood pressure. Oranges also support immunity because they contain high levels of vitamin C.
Kiwi
One kiwi contains 8.3 grams of net carbs, 148 mg of potassium, 26.2 mg of calcium, and 56 mg of vitamin C, which helps support immune function and reduce the risk of colds and flu.
Olives
A cup of whole olives contains 4.5 grams of net carbs, 1.9 grams of fatty acids, about 4.9 mg of iron and 2.4 mg of vitamin E. Olives are a source of unsaturated fats, vitamin E and antioxidants. Olives are good for heart health because they contain healthy unsaturated fats, such as monounsaturated and polyunsaturated fatty acids. They can also reduce the risk of type 2 diabetes.
Cherry
A half-cup of cherries contains 9 grams of net carbs, along with 7 mg of vitamin C. They are a source of antioxidants, which help protect against cell damage, and tart cherries are a source of melatonin, which may improve sleep quality.
Peach
One small peach contains 13.9 grams of net carbs, 196 mg of potassium, 38.6 mcg of vitamin A, and 6.6 mg of vitamin C. It is also rich in antioxidants that promote eye health.
Melon
One cup of cantaloupe contains 11.4 grams of net carbs, 17 mg of vitamin C, 362 mcg of vitamin A and 245 mg of potassium.
Recovery advice from the 5.6 team
Although fruits contain good amounts of fiber, vitamins and minerals, they also contain high levels of fructose, so people on a low-carb diet should reduce their intake of fruits and consider them a sweet-tasting ingredient that can be eaten once a week, and replace them with vegetables. You should eat a variety of vegetables with every meal, as they are a great source of fiber, vitamins and minerals.
the reviewer
https://www.eatingwell.com/article/290638/low-carb-fruits-ranked-from-lowest-to-highest-carbs/
