When trying to lose weight and avoiding junk and highly processed foods, it is wise to go slow with sugar-rich fruits as well. We don’t scrap fruits entirely because they’re filled with antioxidants, vitamins, minerals, and other nutrients that are so important to nourishing the body. Although fruits are relatively healthy, some fruits have a high glycemic index, with sugars like glucose and fructose that cause sharp insulin spikes and blood sugar fluctuations. Fructose, the most common form of sugar found in most fruits, can lead to weight gain if not consumed in moderation. This sugar is different from refined sugar, which has no nutritional value. The alternative is to pick high fiber fruits that will help slow the release of fructose sugar without causing sharp spikes and subsequent drops, making you hungry again. As mentioned earlier, we do not recommend eliminating fruits to lose weight as they are abundant in antioxidants, phytonutrients, trace elements, good carbohydrates, vitamins, fiber, etc. Dry fruits like dates, figs, raisins, etc. also have more sugar and calories than their fresh versions. Since fruits are considered an essential part of the daily diet, do not cut them off completely, just limit their intake. Here is a list of fruits that are high in sugar to avoid or slow weight loss. Also, remember not to juice them, as this is how most fruits lose their weight loss fiber. Check out the Weight Loss Diets on the Rati Beauty app to find out how to eat your fruits without gaining weight.
What is the Glycemic Index?
The glycemic index is a value given to high-carbohydrate foods to determine how they affect and raise blood sugar levels. Low glycemic index (GI) foods tend to release glucose slowly and steadily. High glycemic index foods release glucose quickly. A glycemic index of 55 and below causes blood sugar to rise slowly, while foods with a glycemic index of 55 and above can cause blood sugar levels to rise and then plummet, making you hungry again. This vicious cycle would lead to frequent hunger pangs, food cravings and subsequent weight gain. Eating foods with lower GI will help you control blood sugar and prevent weight gain.
High-sugar fruits for weight loss:
1. Grapes: It is high in sugar and if you consume a cup of grapes you will get more sugar and carbohydrates than you need. This can affect your sugar levels immediately if you already have high blood sugar.
2. Oranges: Most people like oranges. Oranges contain antioxidants and are high in vitamin C. However, this fruit is high in sugar and more calories than other citrus fruits. While the same amount of grapefruit provides 46 calories, orange has 62. Therefore, it’s better to add grapefruit to your foods than oranges.
3. Mangoes: Mangoes are not only delicious, they are also sugary. An average serving of a mango contains more than 15 grams of sugar. While the occasional indulgence in a mango slice won’t hurt you, never opt for mango shakes and juice. Apples are better than mangoes in this case, and they also offer more health benefits.
4. Appointments: Perfect for instant energy. Dates do not raise cholesterol or contain protein, but their carbohydrate content is largely made up of sugar. This is the reason why diabetics are only allowed to eat dates in small portions. But it still remains a superfood that can improve your overall health.
5. Pineapple: Pineapple is a tropical fruit and is also high in sugar. So limit your consumption and don’t eat pineapple more than five times a week. This fruit also has a high glycemic index (a scale that measures the extent to which foods affect blood sugar levels). Instead of avoiding this food entirely, include it in your fruit salads and raita as well, as it provides an important antioxidant and vitamin boost.
6. Watermelon: We all love watermelons in the summer, but did you know that watermelon flesh contains around 250 milligrams of citrulline per cup, or 46 calories? This may not sound like huge, but it turns out to be a lot of calories when watermelon is consumed in large quantities. The only salvation is that much of the watermelon is just water.
While bananas have a high glycemic index of 56, they are high in calcium, vitamins, potassium, minerals and antioxidants, and have numerous health benefits as well. Most people also include bananas in their pre and post workout meals, so eat them but in moderation.
If you love fruits but weight loss is on your mind, read about 22 best fruits for weight loss. Also opt for berries, cherries, grapefruit, pears, apples, avocados, plums, peaches, and foods high in fiber like apples. Read on for fruits that wouldn’t hinder your weight loss.
22 best fruits for weight loss
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