SOME FRUITS AND THEIR SUGAR CONTENT
Fruits are very paramount element in the life of vegetarians aside the vegetables and other natural product and supplement they consume. Why the whole fruit and not the package fruit juice that is been sold out there? Now whole fruit contains nutrients in their right proportion of which fruit juice does not.
According to France,
2000 in his book titled public attitudes towards the healthiness of
fruits juices. And I quote “many people consume fruit juices on a daily basis.
Fruit juices are a convenient way for people to receive the benefits of various
fruits. However, they may also have high sugar content. Although the sugar is
natural, it may not be healthy in high quantities. It was therefore suggested
that too much sugar could pose harmful effect, as people could develop
diabetes, obesity, heart disease and other complications from excess
consumption”.
Now let look at some fruits and the amount of
sugar content in them. This research was done by Cocoa Research Institute Akim-Tafo located in the Eastern Region of Ghana.
SOME FRUITS AND THEIR SUGAR CONTENTS (g/100g)
Tomato................................. ..1.9
Carrot......................................2.2
Lemon.....................................3.0
Olive........................................3.0
Passion fruit.............................5.5
Melon-Cantaloupe...................6.3
Grape (red)................................6.6
Avocado....................................7.0
Lime..........................................7.0
Melon (red)................................8.0
Papaya (Pawpaw)......................8.0
Tangarine...................................9.5
Orange.......................................10.5
Apple.........................................11.8
Pear............................................11.5
Mango........................................15.0
Grape (white).............................15.5
Pineapple...................................12.0
Guava........................................19.0
Banana.......................................20.4
From
the above fruits and their respective sugar content in them, you will all
attest to the fact that we consume more sugar in fruit juice than whole fruits.
Fruits
juice elevates blood sugar more quickly than whole fruit, and the level of
sugar that can be obtained from fruit juice is higher than the level found in
whole fruits (by researchers). Apart from the natural sugars in the whole fruit we consume,
in the process of making fruit juice sweeteners and sugars are added to give the juice a perfect and nice taste.
Just imagine you taking in a package pineapple juice drink. Naturally 100 grams of the pineapple
fruit contains 12.0 grams of sugar. Now when the whole pineapple fruit is being
converted to a package fruit juice the sugar content increases because of the
added sweeteners and sugars. Dr Kris said “fruit juice perceived to be healthy.
However what many people fail to realize is that fruit juice is also loaded
with sugar.
Note:
am not condemning any fruit juice but before you buy your fruit juice it’s
advisable you check its content first and be sure of the standard seal before
consuming. But it’s always best to consume the whole fruit, not the
package juice because the fiber you need after consuming the whole fruit is
lost in the fruit juice. Although fruit juice contains vitamins, minerals and
antioxidants but is lacks fiber and is loaded with sugar by Dr Krish. Check you
sugar consumption and stay healthy.
This
is just for information purposes only. Consult your dietician or your physician
for advice and clarification
REFERENCE
France,
K. I. (2000). Public attitudes towards the healthiness of fruit juices, journal
of human nutrition and diabetes , vol. 13. p 369
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