Sugar is a type of carbohydrate naturally found in fruit, vegetables, legumes, as opposed to refined or processed sugar.
Sugars are divided into three major categories: monosaccharides, disaccharides, and polysaccharides. The group of monosaccharides includes glucose, fructose, galactose. Disaccharides include sucrose, lactose and maltose. And polysaccharides include starch, glycogen and cellulose.
The World Health Organization recommends only 5% sugar daily. It is recommended that from 4 to 6 years of age children should not take more than 19 grams of sugar (5 lumps of sugar) and children between the ages of 7 and 10 years of age - up to 24 grams (6 lumps of sugar).
Most of the vegetables and fruit, sweets, beans and rice contain nutrients with natural sugar content. Here are the foods with the most natural sugar.
1. Fruit
Grapes contain the most fruit sugar. There are about 12 g of sugar in the tangerine and mango structure. Fresh apricots have 9 g of sucrose per half cup and pineapple has about 8 g.
2. Vegetables
1 cup of white corn or sugar beet contains 14 g of sucrose. Starchy vegetables are high in sugar. The sugar level in potato starch is very high. In addition, 1 cup of boiled peas contains 8 grams of sucrose. 1 cup of frozen chopped spinach contains less than 0.5 g. Similarly, broccoli and asparagus also include a small amount of sugar.
3. Cereals
Most grain-based foods are high in sugar as well as some sucrose. For example, 1 cup of boiled rice contains 0.7 g of sucrose, and 1 cup of pasta contains 0.1 g.
4. Agave nectar
Agave is a famous plant that is used to make sweetened tequila. The amount of sugar in 100 g of agave nectar is 71 g.
5. Honey
It is like a natural antibiotic that contains vitamins and minerals. The amount of sugar contained in 100 g of honey is 82 g.
6. Maple syrup
Strengthens the immune system, soothes the skin and wounds in the stomach. The amount of sugar contained in 100 g of maple syrup is 60 g.
7. Dates
They are used all over the world in the production of biscuits rich in protein, fiber and sugar. The sugar in 100 g of dates is 66 g and is extremely beneficial from the point of view of health.
8. Cinnamon
Blood sugar regulator, especially for people with diabetes. The amount of sugar contained in 100 g is only 2 g.
9. Prunes
An excellent source of vitamins, minerals and fiber. Extremely beneficial for solving problems such as constipation. The amount of sugar in 100 g of prunes is 38 g.
10. Other foods high in sugar
Grapes: 1 package - 45 g of sugar
Dried apricots: 1 package - 45 g
Dried figs: 1 package - 37 g
Bread: 1 slice - 0.5 g
Beans: 1 package - 0.5 g
Broccoli, mushrooms, baked sweet potatoes, cucumbers - 1 cup - 0.5 g
Almonds, peanuts, cashews - 1 cup - 0.2 g.
