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Fruit is a food group that can be confusing to low-carb eaters and diabetics.
水果是低碳水化合物组合,有时会让低碳水化合物饮食者和糖尿病患者感到困惑。
This list is roughly arranged by sugar content according to the USDA database, based on a half-cup serving of fruit.
下面是依据美国农业部数据库基于半杯份水果, 大致定的糖含量列表。
You may hear that you don't have to worry about sugars in fruit because it is natural to the fruit. The truth is that "it depends". Certainly, fruits contain many nutrients, and if you're going to be eating sugar it's better to have some great nutrients to go with it! On the other hand, some bodies handle sugars better than others, and if you are someone who responds well to a low-carb diet, it pays to be careful. If possible, check your blood glucose to see how the fruit (or any food) affects it.
你可能会听到一种说法,你不必担心水果含糖量,因为对水果来说是天然产生的糖分。事实是,“看情况”。当然,水果含有许多营养成分,如果你要吃糖最好也吃一些很棒的营养伴侣!另一方面,一些人可能比其他人能更好地分解糖分。如果你是喜欢低碳水化合物饮食的人,那么小心一些是值得的。如果可能的话,检查你的血糖,看看水果(或任何食物)对你的影响。
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
好消息:含糖量最低的水果往往营养价值最高,包括抗氧化剂和其他植物营养素。
If you are considering buying organic fruits, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.
如果你正在考虑购买有机水果,看看这个水果和蔬菜农药含量最高和最低的列表来帮助你选择。
Quick Tip to Help you Remember Fruits High and Low in Sugar
帮你记住水果含糖量高低的快速技巧
Fruits Lowest in Sugar
含糖量低的水果
• Small Amounts of Lemon or Lime
• 少量的柠檬或酸橙
• Rhubarb
• 大黄
• Raspberries
• 树莓
• Blackberries
• 黑莓
• Cranberries
• 小红莓
Fruits Low to Medium in Sugar
含糖量低到中等的水果
• Strawberries
• 草莓
• Casaba Melon
• 甜瓜
• Papaya
• 木瓜
• Watermelon
• 西瓜
• Peaches
• 桃子
• Nectarines
• 油桃
• Blueberries
• 蓝莓
• Cantaloupes
• 甜瓜
• Honeydew melons
• 哈密瓜
• Apples
• 苹果
• Guavas
• 番石榴
• Apricots
• 杏
• Grapefruit
• 葡萄柚
Fruits Fairly High in Sugar
相对含糖量高的水果
• Plums
• 李子
• Oranges
• 橙子
• Kiwifruit
• 猕猴桃
• Pears
• 梨
• Pineapple
• 菠萝
Fruits Very High in Sugar
含糖量很高的水果
• Tangerines
• 橘子
• Cherries
• 樱桃
• Grapes
• 葡萄
• Pomegranates
• 石榴
• Mangos
• 芒果
• Figs
• 无花果
• Bananas
• 香蕉
