For people who are controlling their weight or have diabetes, eating too many sweet fruits such as grapes, bananas or cloth can lead to increased blood sugar and negatively affect overall health.
Sugar, whether from fruit or processed foods, can cause metabolic disorders if consumed in excess, said nutritionist Falak Hanif in India. Controlling fruit portions is extremely important, especially for people at risk of cardiovascular disease or diabetes.
Harmful effects of eating too much sugar
According to Hanif, excess sugar can:
Increased risk of heart disease due to increased blood pressure, inflammation and fat in the blood.
Causes weight gain by providing "empty calories" without real nutritional value.
Increases the risk of tooth decay due to feeding harmful bacteria in the mouth.
Increases blood sugar levels, especially if you consume sugary fruits uncontrollably.
8 fruits containing a lot of sugar should be eaten in moderation
Nho
Although rich in antioxidants and vitamins C and K, 100g of grapes contain up to 16.1g of sugar. Only eat half a cup of grapes at a time.
Mango
A sweet ripe mango can contain 14-15g of sugar/100g. If you love this fruit, you should limit it to half a fruit per day.
Sapodilla (chikoo)
Every 100g of this fruit has 13-14g of sugar. A small fruit a day is enough to take advantage of the nutrients without crossing the sugar limit.
fabric
This fruit is sweet, berry and very attractive, but the fabric has up to 15.2g of sugar/100g. According to Hanif, you should only eat about 5-6 fruits at once.
Bananas
Rich in potassium and vitamin B6 but also has 15.8g of sugar/100g. A banana a day is a reasonable dosage.
Sung
An average fresh fig contains about 16.3g of sugar per 100g, making it one of the fruits that should be eaten very little.
Pineapple
Pineapple provides bromelain and vitamin C, but also contains 10-12g of sugar/100g. A small slice is enough to avoid increasing blood sugar.
Na (oatmeal)
With 14-15g of sugar/100g, you should only eat half a fruit at a time. Peanuts can still support immunity and digestion if eaten properly.
How to eat sweet fruit while still controlling blood sugar?
Combine fruits with protein or healthy fats, such as unsweetened yogurt, nuts or peanut butter. This helps slow down the absorption of sugar, reducing the risk of sudden increases in blood sugar. And don't forget: natural sugars in fruit are still much better than added sugars in processed foods, because fruit also comes with fiber, vitamins and antioxidants.
The fruit is not at fault, the problem lies in the way we consume. Eating fruit properly is the key to enjoying the flavor of nature while still maintaining health," concluded expert Falak Hanif.
