When you are trying to lose weight, along with avoiding junk and highly processed food, it would be prudent to go slow on high-sugar fruits too. We are not slagging off fruits altogether because they come packed with antioxidants, vitamins, minerals, and other nutrients, so essential to nourish the body. Though fruits are relatively healthy, some fruits have high glycemic index with sugars such as glucose and fructose, that cause sharp insulin spikes and fluctuations in blood sugar. Fructose, the most common sugar form found in most fruits, can lead to weight gain if you do not eat them in moderation. This sugar is different from refined sugar which has zero nutritional value. The alternative is to pick high-fiber fruits that will help to slow the release of fructose sugar without causing sharp spikes and then subsequent drop, leaving you hungry all over again. As we have mentioned previously, we do not advocate eliminating fruits to lose weight because they supply ample amount of antioxidants, phytonutrients, trace minerals, good carbs, vitamins, fiber, etc. Also, dry fruits such as dates, figs, raisins, etc., have more sugar and calories than their fresh versions. Since fruits are considered an essential part of daily diet, so do not cut them off completely, just limit their intake. Here’s a list of high sugar fruits to avoid or go slow for weight loss. Also, do remember not to juice them out because this way most fruits lose their weight-loss friendly 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 Glycemic Index?
The glycemic index is a value attached to carb-rich food to determine how they affect and increase blood sugar levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. A glycemic index of 55 and below make blood glucose rise slowly whereas foods with glycemic index of 55 and more can cause blood sugar to spike and then crash steeply, making you hungry all over again. This vicious cycle would lead to frequent hunger pangs, cravings, and subsequent weight gain. Eating lower GI food will help you manage blood glucose and prevent weight gain.
High Sugar Fruits to Avoid for Weight Loss:
1. Grapes: It contains high sugar and consuming one cup of grapes can give you more sugar and carbohydrates than you require. This, if you already have high blood sugar, can affect your sugar levels instantly.
2. Oranges: Most of the people are fond of oranges. Oranges contain anti-oxidants and are rich in Vitamin C. But this fruit contains high sugar content and more calories than other citrus fruits. While the same amount of grapefruit provides 46 calories, orange has 62. So it’s better to add grapefruits to your groceries than oranges.
3. Mangoes: Mangoes are not only delicious but sugary too. An average portion of a mango contains more than 15 grams of sugar. While an occasional treat of a slice of mango won’t hurt you, never opt for mango shakes and juice. Apples are, in this case, better than mangoes and offer more health benefits too.
4. Dates: Perfect to provide instant energy. Dates do not increase cholesterol and don’t have proteins but their carbohydrate content is largely made of sugar. This is the reason why diabetics are allowed dates only in small portions. But, it still remains to be a superfood that can increase your overall health.
5. Pineapple: Pineapple is a tropical fruit and is also high in sugar. Therefore limit the consumption and don’t eat pineapples more than five times a week. This fruit is also high on glycemic index (a scale that measures the extent to which foods affect blood glucose level). Again, instead of avoiding this food completely, do include it to your fruit salads and raita for it offer major antioxidant and vitamins boost.
6. Watermelon: We all love watermelons during summers but did you know the flesh of watermelon contains about 250 milligrams of citrulline per cup, i.e. 46 calories? This might not sound huge but turns out to be a lot of calories when watermelon is consumed in large amount. The only saving grace here is that a major part of watermelon is just water.
Though bananas have a high glycemic index of 56, but they are rich in calcium, vitamins, potassium, minerals, and antioxidants, and have numerous health benefits too. 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 to Include for Weight Loss. Also, opt for berries, cherries, grapefruit, pears, apples, avocados, plums, peaches, food with high fiber like apples. Read for fruits that would not hamper your weight loss efforts.