People who are familiar with diabetes firsthand, in order to prevent the further development of the disease, need to constantly monitor the sugar content in foods. The same applies to those who are on diets. Even some fresh fruits are contraindicated for them, which can be very useful for others.
Why is sugar bad?
Sugar is a fast carbohydrate. of this product is 70 units. That is, when sugar is eaten, the level of glucose in the blood rises very quickly. are of no use to the body. All people should limit their consumption, and some need to completely eliminate sugar from the diet. A small amount of fast carbohydrates is allowed only for people experiencing intense physical activity, as they contribute to the maximum burning of fatty acids and effective weight loss.
"White death" - this is how doctors and nutritionists call sugar. It leads to the development of obesity, causes a number of diseases. Sugar negatively affects the work of the heart, disrupts blood circulation. Therefore, people who are at risk should only eat unsweetened fruits. What is on their list?
What about unsweetened fruits? List of G. Shelton
Particular attention was paid to the division of fruits into sweet and unsweetened by the founder of the theory of separate nutrition, an American. He recommended that everyone start their day with a portion of fresh fruits, and whole, and not in the form of juices. At one time, it is allowed to eat 2-3 of their species.
In his theory, G. Shelton singled out unsweetened fruits as a separate group. The nutritionist's list suggests that it includes sour and semi-acid fruits. In addition, there is another group consisting of sweet fruits.
Sour fruits include oranges and pineapples, unsweetened apples, peaches, grapefruits, lemon, sour, cranberries. Their sugar content is minimal, which means they are among the most useful fruits.
The group of semi-acid fruits includes fresh figs, sweet cherries and apples, plums, mangoes, pears, sweet peaches, apricots, blueberries. According to the theory of G. Shelton, it is recommended to combine sour and semi-acid fruits with each other.
Sweet fruits include bananas, dates, raisins, prunes, persimmons. The consumption of such fruits in food should be minimized.
Today, many nutritionists disagree with G. Shelton and believe that the group that includes unsweetened fruits should be made even smaller. It should include only fruits with the lowest possible sugar level.
Quantitative sugar content in fruits: table
Depending on the quantitative content of sugar in fruits, their list can be presented in the form of the following table.
| fruit name | Sugar content in 100 grams, g |
| Avocado | 0,66 |
| Lime | 1,69 |
| Lemon | 2,5 |
| 4,5 | |
| Grapefruit | 5,89 |
| Nectarine | 7,89 |
| Papaya | 5,9 |
| Apricot | 9,24 |
| Quince | 8,9 |
| A pineapple | 9,26 |
| Orange | 9,35 |
| Pear | 9,8 |
| Guava | 8,9 |
| Kiwi | 8,99 |
| Clementine | 9,2 |
| Kumquat | 9,36 |
| Mandarin | 10,58 |
| passion fruit | 11,2 |
| Peach | 8,39 |
| Plum | 9,92 |
| Apple | 10,39 |
| Bananas | 12,23 |
| Grape | 16,25 |
| Cherry | 11,5 |
| Garnet | 16,57 |
| figs | 16,0 |
| Persimmon | 16,53 |
| Mango | 14,8 |
All the fruits presented in this table can be divided into 4 groups according to the amount of sugar in them.
- Low sugar - up to 3.99 g per 100 grams of fruit. The “record holder” in this group is the avocado, an unsweetened fruit that is sometimes referred to as a vegetable in terms of taste.
- With a small amount of sugar - from 4 to 7.99 g per 100 grams. In this group, the winner is cherry plum. The average fruit of this fruit contains up to 1 gram of sugar.
- With an average sugar content - from 8 to 11.99 per 100 grams. The most useful in this group is the peach.
- High in sugar. The consumption of these fruits should be limited to people with diabetes.
Healthiest Unsweetened Fruits
All low sugar fruits are already good for the body. But it should be borne in mind that only under the condition of their moderate use. What fruits are unsweetened and what are their benefits? For example, lemon holds the record for the content of vitamin C, which is so necessary for the body's immune system, especially during the growing number of viral diseases. But there are contraindications to its use: stomach ulcer, gastritis, hypertension.
No less useful is the avocado. Regular consumption of these fruits (half a day) improves memory, helps to normalize bowel function, get rid of constipation, and reduces pressure.
In terms of sugar content, avocados deservedly top the list of unsweetened fruits. But they should not be abused, since the fruits are very high-calorie, due to the greater amount of vegetable fat in them.
Thus, absolutely all unsweetened fruits are useful. They are recommended to be eaten before or after meals, and it is better to use as a snack. A single dose of fruits is 100-150 grams or 2-3 fruits.
List of unsweetened fruits for diabetes
Patients with diabetes should carefully plan their diet. They can eat only unsweetened fruits, such as orange, lemon, grapefruit, pomelo, plum, sour cherry, peaches. Berries such as raspberries, strawberries, currants, cranberries, lingonberries will be useful for diabetics.
It is strictly forbidden to eat any sweet fruits. These include bananas, melons, persimmons, sweet cherries.
What fruits are suitable for the diet?
People who are on a diet should eat less calorie foods that are low in sugar. Useful for them will be such unsweetened fruits as grapefruit, kiwi, pineapple, apples. They speed up metabolism, promote the breakdown of body fat and saturate the body with essential vitamins and minerals.
Fruits make our life better. They are sweet, refreshing and delicious. But what is a fruit? Tomatoes are fruits. Cucumbers and avocados too. But we don't usually put them in that category. As it turns out, scientifically speaking, a fruit is a part of a tree or shrub that contains seeds. That is, if it has seeds, then it is a fruit. Then what is a vegetable?
And "vegetable" is not a scientific term at all. It's a culinary term. This means that a real scientist would divide the parts of a plant into fruits, roots, stems, leaves, and so on, while your grandmother would most likely separate plants into fruits and vegetables (in this case, fruits would be everything sweet, and vegetables - all the rest).
So, now you know everything about fruits and vegetables and you can impress your friends with your knowledge. But get ready to learn a lot more! Because in nature there are probably hundreds if not thousands of very tasty fruits that you have never heard of.
Today we dive into the world of deliciousness with 25 sweet fruit facts you didn't know.
25. Apples, peaches and raspberries belong to the Rose family.
24. Oranges actually contain less vitamin C than many other fruits, such as guava, lychee, kiwi, strawberries and pineapple.
23. Coffee beans aren't actually beans. These are fruit pits.
22. If grapes are heated in the microwave, they will explode.
21. Tomato is the most popular fruit in the world.
20. Grapefruit, interacting with certain drugs, can be fatal.
19. In fact, cucumbers are fruits.
18. The color orange was named after the orange ("orange"), and not vice versa. Prior to this, such a color was called "geoluread" in Old English, which means "yellow-red".
17. The largest fruits grow on the Seychelles Coco De Mer palms: their weight can reach almost 42 kilograms.
16. Pomology is the science of fruit growing.
15. So, you already know that tomatoes and cucumbers are fruits, but did you know that, scientifically, beans, avocados, sunflower seeds, lettuce leaves, and broccoli buds are, too? This is because a fruit is a part of a plant, formed from the ovary of a flower and containing seeds. The remaining parts of the plant are considered vegetables.
14. Then why do we call many fruits vegetables? Because from a culinary point of view, everything sweet (in general) is considered fruit, and everything else is considered vegetables.
13. Of course, this rule does not always work, so sometimes unsweetened fruits, such as tomatoes, are labeled as vegetables, because this way of dividing the ingredients is more practical (though less accurate).
12. Enough terminology. Did you know that tomatoes have more genes than humans?
11. There are trees called "fruit salad tree" which can grow from 3 to 7 different fruits... on the SAME tree. This has been achieved by grafting two or more plants that grow and function as one.
10. Some Japanese farmers grow square watermelons.
9. In total, more than 7,000 different varieties of apples are grown in the world.
8. Human DNA is 50% identical to banana DNA.
7. Pineapples and bananas are actually berries.
6. Let's talk about terminology again. In everyday parlance, the berries tend to be small, round, and juicy. However, from a scientific point of view, berries are fruits grown from the ovary of the pistil, in which the outer layer of the ovary wall develops into an edible, fleshy part.
5. When harvested, fruits don't die. They continue to react to the environment after that.
4. After you eat wonderful berries (or Puteria sweetish), sour food will seem sweet to you (at least for several hours). And all because these berries, according to research, contain the protein miraculin, which “turns off” the receptors responsible for the perception of sour taste.
3. Not all oranges are orange. If the weather is not cool enough, then the chlorophyll in the peel of the fruit is not destroyed, and the fruit remains green.
2. You probably don't really care about the scientific definition of a berry, do you? But so that you can surprise your friends, let's say that, in addition to bananas and pineapples, grapes, eggplants and cucumbers are also berries.
1. Bananas are slightly radioactive.
"Eat more fruits and vegetables." I'm sure you've heard this advice over and over again. And this is not surprising, because fruits have been consumed by people for thousands of years and have always been considered a healthy food. They were given to us by nature, they are natural, they do not need to be cooked, they contain a huge amount of vitamins, fiber and other substances useful to humans ... At first glance, they seem to be the perfect food. Is it really? Let's figure it out.
In recent years, many people have begun to question the belief in the health benefits of fruits. The main reason for these claims is that fruits are high in fructose compared to other whole foods.
Fructose: some important points
Sugar (sucrose) and concentrated corn syrup are the main calorie sources in the standard Western European diet. They are both made up of two simple sugars, glucose and fructose.
Our body and every living cell on Earth contain and produce glucose. Glucose is a substance absolutely necessary for life. In other words, glucose is the most important source of fast energy for the body.
However, things are different with fructose. The human body does not contain fructose in its chemical composition and does not produce it. Fructose enters our body only from the outside.
Glucose and fructose are metabolized differently in the body. While any cell in our body can use glucose as a source of fast energy, fructose is only absorbed by liver cells.
According to American scientists, a high-calorie diet high in fructose can lead to obesity, type II diabetes, cardiovascular disease, fatty liver and even cancer. This is explained by the fact that the liver, overloaded with calories and fructose, has time to process only a small amount of fructose into glucose, while the remaining fructose passes into fats. Researchers have proven that excessive consumption of fructose leads to insulin resistance, which ultimately leads to obesity and type II diabetes.
Fructose does not affect satiety in the same way that glucose does. We don't feel full and eat more.
So we found out that excessive fructose consumption can lead to obesity and many other serious diseases. Now let's figure out how things are with fruits.
It is important to understand that…
All of the above does not apply to fruits!
Fruit is not only a product stuffed with fructose. Fruits contain a huge amount of vitamins, fiber, minerals, antioxidants and phytonutrients (plant compounds that have a beneficial effect on our body). Where else can you get a similar set for some measly 75 calories per serving?
Soluble fiber, found in large quantities in fruits, lowers cholesterol levels, slows down the absorption of carbohydrates, and promotes rapid satiety. Many studies have shown that soluble fiber also contributes to weight loss.
What about fructose? We have already found out that the consumption of fructose in large quantities is harmful to our body. However, it is simply impossible to exceed the allowable amount of fructose by eating fruits.
Before writing off foods that are supposedly full of sugar or too rich in carbohydrates, you should pay attention not only to the amount of sugars contained in foods, but also to the very form of carbohydrates consumed. There is a big difference between the nutritional value of naturally occurring carbohydrates—the sugars, starches, and dietary fiber found in fruits and other plant foods—and the nutritional value of the artificially introduced sugars that are loaded with everything from cookies to ketchup today.
And besides, how much sugar are we talking about when we talk about a serving of fruit? The average orange contains only 12 grams of natural sugar (about 3 teaspoons), while a cup of strawberries contains only 7 grams (that's less than 2 teaspoons). However, in both cases, you also get 3 grams of fiber, almost a daily dose of vitamin C, healthy antioxidants, and some folic acid and potassium to boot, all for a mere 50 or 60 calories. It's hard to call it "solid sugar".
In comparison, a can of cola has about 225 calories and, needless to say, no antioxidants, vitamins, minerals, or fiber. You will simply be sipping sparkling water with some coloring and artificial flavors and about 60 grams of added sugar (30 of which is fructose), which is nearly 1/3 cup to be exact.
The human body is well adapted to absorb the small amounts of fructose found in nature. While high amounts of sugar (sucrose) are bad for most people, the same is by no means true for fruits. But all good things should be in moderation!
Modern research proves that fruits have a positive effect on health and should definitely be included in our menu. Make sure that there are always fruits and vegetables at home, and replenish their supply on time.
And yet, how much fruit can you eat daily?
Healthy men who are not obese can safely eat 3-4 fruits a day, women - 2-3. Anyone who is actively involved in sports can add 1-2 more fruits to this amount. However, there are differences between fruit and fruit. In this case, you need to be guided not by calories, but by the glycemic index. The higher this index, the higher the blood sugar level rises, which means the higher the risk of obesity, diabetes, and cardiovascular disease.
Each fruit raises sugar levels in a different way. Relatively low index for apples (54), oranges (63), grapes (66), higher for apricots (82), bananas (94). Watermelon (103) and dates (141) have the highest index.
Size matters too. A medium-sized apple has 59 calories, and a large one already has 100. Nutritionists advise eating no more than one serving of fruit at a time. One serving is considered a fruit containing 60 calories. It can be a medium-sized apple, a slice of watermelon or melon, 10-12 grapes, 1 nectarine, 2 peaches, half a banana, half a grapefruit, 1 tangerine.
- Eat only ripe fruits. Unripe fruits may contain toxic substances.
- Eat fruit only on an empty stomach, always before a meal, and never right after.
- It is advisable to eat only one fruit at a time. Do not eat sweet and sour fruits together, this causes severe gas.
- It is best to eat raw fruits. During cooking and baking, many useful substances are destroyed. From canned fruit, too, there is not much benefit.
- After eating the fruit, rinse your mouth with water to keep your teeth healthy (there is no need to brush with toothpaste).
- Nutritionists recommend eating fruits whole rather than cut into pieces, as this retains more vitamin C.
- The peel should not be peeled, it contains the bulk of dietary fiber, which normalizes blood sugar levels and removes excess cholesterol from the body.
- It is best to store fruits in the refrigerator to prevent the decomposition of vitamin C.
When to Avoid Fruit
Despite the fact that for most of us fruits are a useful and healthy product, there are several contraindications in which it is worth limiting their use.
One of these reasons is fructose intolerance. This kind of intolerance often goes hand in hand with lactose intolerance. In people with fructose intolerance, fructose-containing foods are poorly or not absorbed at all in the intestines, which leads to quite serious health problems. In this case, it is better to refuse the use of fruits.
Another reason is following a strict low-carbohydrate diet. The main characteristic of such diets is to limit the amount of carbohydrates consumed to the minimum level necessary to maintain brain function. With this diet, carbohydrate intake is limited to 50 g per day, and sometimes up to 20-30 g. Considering that even one fruit can contain more than 20 g of carbohydrates, it becomes obvious that eating fruits easily interferes with the effectiveness of such a diet.
If you do not suffer from fructose intolerance and do not sit on a low-carb diet, fruits should definitely be included in your diet. But remember, all good things are good in moderation!
Municipal budgetary educational institution "Lyceum No. 20"
City scientific and practical conference of students
"First Steps in Science"
plant world
Class: 1 "B"
Educational institution: MBOU Lyceum №20
Supervisor: Demyanova Ekaterina
Alekseevna , teacher of the beginning classes
Mezhdurechensk, 2016
1. Introduction
Rationale for the choice of topic.
I don't really like fruits, I practically don't eat them. Therefore, my mother, in order to replenish my supply of vitamins, buys me dried fruits. And then one autumn, my mother persuaded me to eat very appetizing apricots, convincing me that this was the same dried apricots. Firstly, I was very surprised by this discovery, since I had not even thought about what dried fruits were made from before. Out of curiosity, of course, I tried an apricot, but it turned out to be not as sweet and tasty as my favorite dried apricots.
Then I thought, and it’s true, raisins are sweeter than grapes themselves, dried apricots are sweeter than apricots, prunes are sweeter than plums. These reflections determined the topic of my research: “Why are dried fruits sweeter than fruits?”.
Target : identifying the reasons why dried fruits become sweeter than fruits.
Tasks
- To study information sources about the methods and conditions for drying fruits.
- Conduct an experiment and draw a conclusion.
Object of study:three kinds of fruit
Subject of study:reasons why dried fruits are sweeter than fruits
Research methods:
Working with information
Experience
Analysis
Generalization
Hypothesis: I assume that during the drying process, the fruits become sweeter as a result of the evaporation of a large amount of moisture from them.
2. Main body
2.1. Theoretical part
Dried fruits are naturally or industrially dried berries and fruits.
Drying fruits and berries is one of the most affordable ways to store them, allowing you to save the maximum amount of vitamins and minerals.
Dried fruits are a valuable food product, people knew about it in ancient times. So, the daily diet of the builders of the pyramids included a handful of dates, because. Dried fruits of dates gave energy, which was quite enough to do hard work. Dried fruits have a positive effect on human health, and are indispensable in medical and daily nutrition.
For the manufacture of dried fruits, most of the known fruits and berries are used: apples, pears, cherries, dates, figs, cranberries, blueberries, blackberries, raspberries, rose hips and others.
Types of dried fruits.
According to the form, dried fruits can be divided into dried whole with a stone; dried whole fruits without pits; fruit halves, pitted and dried fruit pieces.
According to the manufacturing method, dried fruits are distinguished, chemically processed and not subjected to chemical processing; dried in the sun or in the shade. Those dried fruits that are prepared using "chemistry" are stored longer and are less susceptible to pest damage. Shade-dried fruits contain more moisture and, unlike sun-dried fruits, taste juicier and softer. Sun-dried fruits are more often used for cooking compotes.
Properties.
Unlike fresh fruits, which lose a significant part of their vitamins during long-term storage, dried fruits are able to retain useful properties for a long time and can compensate for the lack of vitamins all year round, regardless of the season. Thermal processing of fresh fruits is also not beneficial, significantly reducing the content of useful and easily digestible vitamins.
Due to their benefits, dried fruits are used in clinical nutrition.
Apples are used in the prevention of influenza and heart disease.
Pear helps to strengthen the stomach and has a good antimicrobial effect.
Dates contain substances that are similar in structure to aspirin. It is no coincidence that ancient healers used them to treat colds and headaches.
Prunes have a sedative property.
Dried apricots and apricots contain substances that give vigor, and also help burn fat in the body.
Raisins are very necessary for the thyroid gland.
Cherry has a rejuvenating effect.
Doctors say that the beauty of skin and hair begins with the stomach, that is, proper nutrition determines a lot. In this sense, to look good, dried fruits will become indispensable helpers. If you include dried fruits in the diet, then after 10 days of their consumption, you can notice how your face will freshen up, your nails and hair will strengthen. And all this is due to the high content of calcium in them.
Dried fruits belong to the category of concentrated sweet foods. However, they are not at all the sugar that we used to put in tea, but fructose and glucose, which are much healthier than regular sugar.
How to dry fruits.
Drying fruits is one of the easiest ways to prepare them for the winter. In dried form, they are used to make compotes, kvass, fruit drinks, and so on.
Before drying, the fruits are washed, the core, seeds, and bones are removed. They are cut into thin slices or slices and laid out in one layer on baking sheets, plywood sheets, covered with paper or thin cloth and set to dry in the sun, or in some dark, ventilated place.
You can also dry them on baking sheets in a Russian oven or oven at a temperature of 70-80 ° C. When the fruit dries, it is reduced to 50-60 ° C.
Storage.
Dried fruits should be stored in a dry, dark, ventilated place at a temperature below +10°C. Shelf life of dried fruits is from 6 to 12 months. Short-term storage at room temperature is allowed.
2.1. Practical part.
Fruits were taken as objects of study: pineapple, apple, pear (Photo No. 1).
For the study, 3 conditions for drying fruits were chosen:
- Drying on a baking sheet in the oven (Sample No. 1).
- Drying in a well-lit place (Sample No. 2).
- Dry in a dark, well-ventilated place (Sample #3).
Samples #1, #2 and #3 were thoroughly washed, cut into slices and prepared for drying (Photo #2).
The objects were observed every 5 days.
The results of the observations are collected in the following table:
Observation results |
||||
Experience Days | Sample #1 | Sample #2 | Sample #3 | Photo |
04.01.16 | The sample was placed in an oven. The fruits were dried for 3 hours at t +75°C and then for another 2 hours at t +50°C. fruit significantly decreased in size, apple slices And pears lightly darkened. | The sample was placed in a well-lit area. Fruit hasn't changed. in size, slices apples and a little pears darkened. | The sample was placed in a dark ventilated place. Fruit hasn't changed. In size, slices apples And pears lightly darkened. | Photo №3 |
09.01.16 | Fruits are ready For use. | fruit lightly decreased in size and darkened. | fruit lightly decreased in size and very dark especially darkened pineapple slices and pears compared to Sample No. 1 and No. 2. | Photo #4 |
14.01.16 | Fruits are ready to use. | Fruit more strongly Decreased in size and got darker. pineapple slices purchased pinkish shade. | Fruit more strongly decreased in size and darkened. Unlike the sample No. 1 and Sample No. 2 have more juicy view. | Photo#5 |
19.01.16 | Fruits are ready to use The fruit tastes sweet, but not as juicy as the fruit under Sample No. 3 | Fruits are ready to use. Apple and pear slices are dark, pineapple slices have a pinkish tint. The fruit tastes sweet, but has a small crust. | Fruits are ready to use. Apple and pear slices are very dark, pineapple slices have brown shade According to the taste sensations, the fruits are sweet, tasty, juicy | Photo #6 |
According to the results of observations, I found out that the fruits that were dried in the oven were ready to eat the very next day and looked beautiful, as if they had just been cut. They just got smaller.
Fruit that was dried in a dark, well-ventilated area and fruit that was dried in a well-lit area dried about the same time. This was influenced by the fact that the experiment was carried out in the month of December, and the sun was not enough for the fruits to dry out faster in the sun.
The fruits under Samples #1 and #2 are almost identical in appearance, except for the pineapple slices, which are pinkish in Sample #2 and brown in Sample #3.
3. Conclusion
The research carried out allowed me to conclusions :
1. For drying fruits, the drying method is important.
Of the conditions that I created for the study, the best was the drying method in a dark, well-ventilated place. The fruits are very juicy and sweet.
Fruits dried in the oven have a beautiful appearance, but during heat treatment they have lost some of the nutrients and become less juicy.
Fruit dried in a well-lit place has a slight crust and is not as juicy compared to fruits dried in a dark place.
2. Fruits decrease in size during the drying process.
3. Natural sugar remains in dried fruits, which is much sweeter than usual, and therefore dried fruits become sweeter than fruits.
Thus, my hypothesis was confirmed, in the process of drying, fruits become sweeter as a result of the evaporation of a large amount of moisture from them.
My work has a practical application, since now my mother and I know how to make dried fruits at home and we know which way allows you to get the most juicy and mouth-watering dried fruits.
4. List of information sources.
1. Molokhovets E. - Canning, storage and processing of products at home “Let's stock up on berries. Taste of summer on your table” - Eksmo, 2007
2. Halima Karnilova - culinary recipes for a summer resident - Geleos. Cleopatra, 2007
3. Internet resources. http://www.poedim.ru/
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