When losing weight, everyone will be very concerned about fruits with high total sugar content, because many people are talking about controlling carbohydrate intake, reducing carbon, and even giving up sugar. Fruits with high sugar content will make us eat more carbohydrates, and too much sugar will accumulate and eventually turn into fat accumulation. In fact, personally, we don't need to care too much about the types of fruits. Although some fruits have a slightly higher sugar content, they are still very low-fat and low-calorie foods. As long as you don't eat too much, the impact on weight loss will not be too great. For example, durian, litchi and longan, which are taboo for many dieters, are sweet in taste, high in sugar content and high in glycemic index. I really care. I suggest eating them after exercise, which can not only
Papaya is a kind of fruit that everyone likes very much. The flesh of papaya is very sweet, so many friends think that papaya has high sugar content and dare not eat it when losing weight. 100g papaya provides 7g carbohydrates, which shows that the sugar content of papaya is really low. How can I put it? For example, the carbohydrate content of 100g apple is 13.5g, and that of 100g pear is 12.3g, 108.
Grapefruit 100g carbohydrate also contains 9.5g sugar. By comparison, it can be seen that the sugar content of papaya in many fruits is still in the middle and lower level. Is the sugar rising speed of papaya fast? Not fast either. Although papaya is sweet, its glycemic index is about 30~40, so it is an appropriate fruit with low glycemic index. Because the content of "fructose" in papaya is relatively high, and the sweetness of fructose is about 2 times higher than that of sucrose and glucose, but the metabolic pathway of fructose is different from that of glucose and sucrose, which has little effect on blood sugar. Therefore, although papaya tastes sweet, its glycemic index is not necessarily high.
There are many fruits similar to papaya, such as mango, grape, orange, orange, etc. They are sweet to eat, but not necessarily rich in sugar. The sugar index of bananas is not high, but the total sugar content of bananas is high. On the contrary, some fruits may not be too sweet to eat, but their sugar index should not be underestimated, such as lotus fog and pitaya. In addition, the calorie of fruit is low, so if you care about the sugar content of fruit, you might as well pay more attention to foods with more refined sugar, such as cakes, biscuits, sweets and chocolates. In contrast, the calories of fruit are nothing at all. It is good to lose weight and eat papaya, but fruit is not high in calories, but you must not eat more. The sugar content of fruits is generally high. Eating more is not good for blood sugar, and it is also bad for weight loss! Dietary guidelines also suggest that the daily fruit intake should be controlled at 200~400g, which is about the weight of a handful of berries or two apples.
When losing weight, friends often make fruit salads with salad dressing. In fact, the heat of salad dressing can not be ignored. They are seasonings made of egg yolk and oil, which are high in calories and should not be eaten more. It is recommended to eat salad with less salad dressing, and you can use sesame oil, sweet and sour sauce and other low-calorie substitutes. Finally, it is best to eat fruits fresh, and it is not recommended to juice or mash them. Many friends like to drink nutritious milkshake, which is inconvenient to carry, but it will destroy some antioxidant components and dietary fiber in fruits, so it is recommended that you eat fruits with relatively complete appearance. ?