Mangoes Pack More Sugar Than You Think
That tropical mango sitting on your counter might taste like paradise, but it’s carrying a serious sugar load that could send your glucose levels soaring. A single cup of sliced mango contains about 23 grams of sugar, which is roughly equivalent to eating six teaspoons of table sugar. What makes mangoes particularly problematic is their high glycemic index, meaning they cause rapid spikes in blood glucose levels rather than a gradual rise. Mangoes are a delicious and popular fruit, but they are also high in natural sugars and have a relatively high glycemic index (GI). The glycemic index is a measure of how quickly a food can raise blood sugar levels. Foods with a high GI cause more rapid increases in blood glucose, which can be problematic for individuals with diabetes. Even people without diabetes can experience energy crashes after eating mangoes due to the sudden sugar rush followed by an inevitable drop.
Grapes Are Nature’s Candy for a Reason
Those innocent-looking grapes in your fruit bowl are deceiving little sugar bombs that can wreak havoc on your blood sugar control. Grapes are a convenient and tasty fruit, but they are also high in natural sugars. Each grape contains a small amount of fructose, which can add up quickly, especially when you consume them by the handful. The sugars in grapes are easily and rapidly absorbed into the bloodstream, which can lead to swift increases in blood sugar levels. Grams of sugar in 1 cup of grapes: 14.9, making them equivalent to eating a slice of angel food cake in terms of sugar content. This rapid absorption occurs because grapes lack significant fiber content to slow down the digestion and absorption process. It’s frighteningly easy to mindlessly consume a handful of grapes while watching TV, unknowingly consuming more sugar than in some candy bars.
Cherries: Sweet Summer Treats with a Sugar Surprise
Sweet cherries might seem like a healthy summer snack, but they’re hiding a sugar content that could rival some desserts. Cherries are a delicious and nutrient-rich fruit, but they also contain a high amount of sugar relative to their serving size. A single cup of cherries can contain up to 18 grams of sugar. Grams of sugar in 1 cup of cherries: 19.7, which is roughly equivalent to eating a regular-sized Snickers bar. Because cherries are small and often consumed in large quantities, it’s easy to ingest a significant amount of sugar in just one sitting. The high sugar content in cherries can cause rapid spikes in blood glucose levels, which is a concern for individuals managing diabetes. Let’s be honest: Bite-sized cherries are extremely easy to eat. A bowl of them can disappear quickly if you start munching. “Cherries are wonderful for you, but try to pay attention to how many you eat,” advises Czerwony.
Bananas: The Breakfast Staple That Spikes Blood Sugar
Your morning banana might be convenient, but it’s delivering a sugar punch that could throw off your entire day’s glucose management. One medium banana has 14 grams sugar, which doesn’t sound terrible until you realize that’s equivalent to eating three and a half teaspoons of sugar. Bananas: Towards the middle of the spectrum, one medium banana contains about 14 grams of sugar. What makes bananas particularly concerning is how quickly that sugar enters your bloodstream, causing rapid spikes that can leave you feeling tired and craving more sugar within hours. Being mindful of your serving sizes can help too – a large banana counts for one and half portions of fruit and contains about 30g carbs. Many people don’t realize that the larger bananas we commonly see in grocery stores are actually closer to two servings, effectively doubling the sugar impact.
Watermelon: Summer’s Deceptive Sugar Bomb
Despite being mostly water, watermelon can still deliver a surprising sugar hit that catches many people off guard. Grams of sugar in 1 cup of diced watermelon: 9.42, which might seem reasonable until you consider how easy it is to eat multiple cups in one sitting. Watermelon, while refreshing and hydrating, can pose challenges for people with diabetes due to its high GI of 72. Foods with a high GI are digested quickly and can cause rapid spikes in blood sugar levels, which is a concern for diabetes management. The problem with watermelon isn’t just its sugar content, but how quickly your body processes it. A whole cup of diced watermelon has less than 10 g of sugar. But remember that serving size makes all the difference. A serving of watermelon is just 1 cup, and eating 3 or 4 cups of watermelon can mean consuming almost as much sugar as you’d get from a can of soda.
Pineapple: Tropical Temptation with High Sugar Content
That juicy pineapple slice might transport you to a tropical paradise, but it’s also transporting a hefty dose of sugar straight to your bloodstream. Pineapple is a nutritious fruit that offers a range of vitamins and minerals. However, it is generally not recommended as a first-choice fruit for people with diabetes. This is because the GI of pineapple can range from moderate (59) to high (82) depending on the ripeness of the fruit, how it’s processed, and other factors. Pineapple’s sticky sweetness owes itself to high sugar levels — and those levels only go up if the fruit is juiced, dried or served in a sugary syrup. Like bananas, the sugar content of pineapple increases the riper it gets. The sweeter that pineapple tastes, the more sugar it contains, making it a double-edged sword for anyone trying to manage their glucose levels.
Dried Fruits: Concentrated Sugar Disasters
Dried fruits might seem like a healthy snack option, but they’re actually concentrated sugar bombs that can send your blood glucose levels through the roof. Dried fruits are made by removing the water content from fresh fruits, which results in a more concentrated source of natural sugars. This dehydration process significantly reduces the volume of the fruit while preserving its sugar content. As a result, a small serving of dried fruit can contain as much sugar as a much larger serving of fresh fruit. For example, a small handful of raisins can contain as much sugar as a whole cup of grapes. Only two tablespoons of dried fruit like raisins or dried cherries contains 15 grams of carbohydrate so be cautious with your portion sizes! For example, two tablespoons of raisins contain as many grams of carbohydrates as a small apple.
Figs: Ancient Fruits with Modern Sugar Problems
Figs have been cultivated for thousands of years, but their sugar content remains a modern concern for anyone watching their glucose levels. Figs: One medium fig has about 8 grams of sugar— which beats your typical fig-filled cookie any day! While that might not sound like much, figs are rarely eaten alone, and their concentrated sweetness can add up quickly. Fresh figs are particularly problematic because they’re often consumed when perfectly ripe, which is when their sugar content peaks. 2019 review notes that figs are plentiful in phenolic compounds and carotenoids, which have antioxidant properties. Their health benefits may include fighting cancer, as well as fungal and parasitic infections. Despite their health benefits, the sugar content makes them a fruit to approach with caution if you’re monitoring your blood sugar levels.
Dates: Nature’s Candy with Sky-High Sugar Levels
Dates might be natural, but they’re essentially nature’s version of candy with sugar levels that can shock even the most health-conscious individuals. For example, dried dates have a medium GI of 50. Just one Medjool date contains approximately 16 grams of sugar, which is equivalent to eating four teaspoons of table sugar in one bite. While recent evidence suggests that they may help with glycemic control in people with diabetes, it is important to manage your portions to receive the health benefits of dates. An ideal portion size of dried fruit is around 2 tablespoons. The problem with dates is that they’re incredibly sweet and satisfying, making it easy to eat several without realizing you’ve consumed more sugar than in a candy bar. Many people use dates as a “healthy” sweetener in recipes, but they’re adding concentrated sugar that can cause significant blood glucose spikes.
Fruit Juices: Liquid Sugar in Disguise
Even 100% fruit juice, despite being marketed as healthy, is essentially liquid sugar that hits your bloodstream faster than a soda. Go easy on the fruit juice. It’s high in carbs (8 ounces of apple juice has 29 grams of carbs). And it doesn’t have fiber to slow digestion and prevent blood sugar spikes such as whole fruit does. Fruit juice includes a higher concentration of fruit sugars than whole fruit, so the amount of carbohydrates within a glass of juice is typically much higher than within a typical serving of whole fruit. According to the Centers for Disease Control and Prevention (CDC), fruit juices can cause your blood glucose to spike quickly because they have a high GL. This is because fruit and vegetable juice and smoothies have most of the roughage removed or already broken down, so the sugar from the fruit or vegetable becomes free sugars and the fibre is much easier to digest. “Also, fruit juice has a lot of concentrated sugars without any fiber, so it can increase blood sugars quickly,” she cautions.
What’s your biggest surprise from this list?
