In hot summer, the air is sultry and sweaty, and people's appetite becomes worse. Therefore, cool and juicy fruits, such as watermelons, cantaloupes and peaches, have become a "good heart" for many people.

It can cool down, supplement vitamins and lose weight, killing two birds with one stone.

However, some people think that people who are as sweet as watermelons and cantaloupes and want to lose weight should choose unsweetened fruits?

In fact, the mouth is sometimes unreliable, and the sugar content of fruit is not high, which is not as simple as whether it tastes sweet or not.

1 hidden sweetness of fruit

The sweetness of fruit is not only related to the level of sugar content, but also closely related to the types of sugar.

1, different sugars have different sweetness.

There are mainly three kinds of sugar in fruit: glucose, fructose and sucrose. They are not only different in chemical structure, but also different in sweetness.

Among them, fructose is the sweetest, its sweetness is equivalent to 1.7 times of sucrose, and it is sweeter after freezing; Followed by sucrose; Followed by glucose, its sweetness is about 0.7 times that of sucrose. (fructose, sucrose and glucose)

In other words, under the same sugar content, if there is more fructose, it will taste sweeter.

Like pears, kiwis and apricots, the total sugar content is actually similar, but generally pears are the sweetest, followed by kiwis and apricots. This is because pears contain 66% fructose, kiwifruit accounts for 50%, and apricots only account for 10%.

Someone must ask: Why is kiwifruit so high in fructose but not so sweet?

This will talk about other substances that affect sweetness, such as starch, inorganic salts, tannins and so on.

2. Fruit not only contains sugar, but also has sour taste and astringency.

Simply put, it's like adding sugar, salt and vinegar to a dish, which will affect each other.

However, organic acids such as citric acid and malic acid and tannins with astringent taste in fruits will reduce the sweetness of fruits; Inorganic salts such as potassium salt and sodium salt can improve sweetness.

Kiwi is not so sweet because it contains a lot of tannic acid, malic acid and citric acid. So some fruits that are not sweet to eat may also contain a lot of sugar.

3. Fructose calories

100g fructose has about 400 calories, 100g sucrose has about 389 calories, and 100g glucose has about 409 calories.

In contrast, the calorie of 100g chicken is 134 kcal, that of 100g mutton is 178 kcal, and that of 100g beef is about 288 kcal.

It can be seen that if fruit is not eaten correctly, it may be easier to get fat than eating meat.

2 fruit selection reference table

Since the taste is unreliable, I have compiled the ranking table of fruit sugar content for you:

1, fruit with more sugar but not sweet

Although some fruits are not sweet or even sour, they may have high sugar content. People with high blood sugar and obesity should eat less, such as:

① Pitaya may be only slightly sweet in the middle pulp, but the sugar content per 100 grams is about 14%, of which nearly 70%-80% is glucose, which makes the sugar rise rapidly.

② Ginseng fruit is tasteless, and its sugar content is as high as 18%.

③ Passion fruit tastes sweet and sour, and its sugar content is about 13%.

(4) Hawthorn is very sour, which helps digestion. It is not sweet at all, but the sugar content is as high as 22%.

2, less sugar but sweet fruit

Some fruits taste sweet, but the sugar content may not be high, so you can make more choices in your daily life, such as:

① Strawberry, a typical representative of low-sugar fruit, contains about 6% sugar and 32 calories per 100g. Moreover, it is rich in dietary fiber (1. 1g/ 100g) and its glycemic index is only 4 1. It belongs to low GI fruit and is very suitable for people who want to lose weight.

(2) Hami melon, the sugar content per 100 grams is about 7.7%, and the calorie per 100 grams is 34 calories.

③ Although mango is a tropical fruit, its sugar content is not very high, about 7% per100g, with 35 calories. Dietary fiber is even higher than strawberry, 1.3g/ 100g.

In addition, there are some fruits that taste good but are high in fat:

3. Fruits with high fat content

① Avocado: Although it is low in sugar, salt and water and rich in healthy unsaturated fatty acids, vitamins and minerals, its calorie index is higher than that of pork—100g lean pork 143 calories,100g avocado 160 calories. And its fat content is as high as 15%-30%!

Therefore, no matter how good the nutrition is, it can't change the fact of high fat and high calorie. Avocado is suggested to replace dressing such as salad dressing, mayonnaise and condensed milk.

② Durian: It is comprehensive and rich in nutrition, but the calorie content is second only to avocado-the calorie per100g is as high as 157 calories, of which the fat content accounts for 4. 1% and the sugar content accounts for 28.3%, which is a high-sugar and high-calorie fruit.

③ Coconut: The calorie of coconut juice is not high, and its calorie is mainly concentrated in coconut meat-the calorie per 100g of coconut meat is as high as 24 1 kcal, the fat content is 12%, and the sugar content is as high as 3 1.3%, so it is necessary to control the amount of coconut meat and desiccated coconut slices!

④ Winter jujube: The vitamin C content per 100g is as high as 243mg, which is almost 60 times that of apples and 10 times that of lemons! But its calorie and sugar content are equally amazing-the calorie per100g is 125 calories, and the sugar content is as high as 30%!

If you change to dried dates, the heat is higher, providing about 300 calories per100g, almost twice as much as rice.

Eat fruit in summer, remember two things.

In addition to paying attention to the choice of types, we should also pay attention to:

1, eating before meals is more conducive to losing weight.

Many nutrients in fruit are water-soluble, so it is easier to be digested and absorbed by the stomach before meals. And it is easy to feel full, which can help to suppress appetite for people who want to lose weight.

If you eat fruit after meals, it is best to eat it after 1 hour to avoid indigestion, bloating and constipation.

2. Fruit can't replace vegetables.

Although fruits and vegetables are always mentioned in the same breath, their nutritional components and values have their own characteristics and cannot be substituted for each other.

Like most dark vegetables, the contents of vitamins, minerals and dietary fiber are much higher than those of fruits.

However, there are more carbohydrates, organic acids and aromatic substances in fruits than fresh vegetables, and fruits do not need to be heated before eating, so their nutritional components are not affected by cooking factors.

Therefore, it is suggested that no matter whether the fruit is sweet or not, the daily consumption should be controlled at 200g-350g, the vegetable intake should reach 500g, and different types should be changed.

Source/I am big doctor Guan Wei (ID:woshidayisheng) and Kop China.

Audit/Zhifei