Are you looking to satisfy your sweet tooth while maintaining a healthy diet? Look no further than fruit. Fruit is nature's candy, offering a burst of sweet flavor and a nutritional punch.
Whether you're interested in tropical fruit or some common fruits found at your local grocery store, here are the 15 sweetest fruits we recommend getting more of.
Not only will they satisfy your sugar cravings, but these fruits will also nourish your body with essential vitamins and nutrients.
What Makes Fruit Sweet?
The sweet taste of fruit comes from natural sugars, primarily fructose, glucose, and sucrose, which vary in amount depending on the type of fruit. As a result, some fruits will taste sweeter than others.
But this doesn't mean you will experience the same juicy flavor if you eat two peaches. Growing conditions, ripeness, and whether the fruit is in season also influence its sweetness.
Why are Some Fruits Sweeter Than Others?
Some fruits are sweeter than others due to several factors, including their sugar, acidity, and ripeness. Fruits like bananas and grapes are naturally higher in sugars like fructose and glucose, contributing to their sweetness.
Additionally, the level of acidity in fruits, such as citrus fruits, can balance or enhance your perception of how sweet they are. Ripeness also plays a crucial role; as fruits ripen, their starches become sugars, increasing their sweetness. Finally, environmental factors, soil quality, and growing conditions can influence a fruit's sweet taste.
15 Sweetest Fruits to Enjoy
1. Lychee
Lychee is one of the top fruits with the most sugar. With a whopping 29 grams of sugar per cup, it has a sweet and tart flavor and a floral aroma and flavor that make it unlike any other fruit.
It's sure to satisfy the taste buds and is frequently recommended as a summer fruit to have on hand. However, most people have never tried this refreshing fruit. To eat lychee, you must first peel the husk off of it, taking care to do this over a bowl as the fruit's juices will likely make a mess otherwise. Then, take care to remove the pit from the center.
Not all fruits have pits you should worry about, but lychee's pits are poisonous. You're ready to eat lychee once you have the fruit’s white flesh by itself!
2. Grapes
Grapes are one of the healthiest fruits people think of when they want a sugary snack. This sweet fruit comes in various colors, allowing you to savor its taste and natural sugar.
Whether you're a fan of red, green, or any other kind, grapes support heart and eye health and offer other beneficial compounds like fiber, vitamins, and minerals. One cup of grapes contains 15 grams of sugar.
3. Pomegranates
Pomegranates are unique fruits, having only edible seeds. The flesh itself is bitter and not at all tasty. Despite this, the amount of sugar in pomegranates is relatively high, with around 24 grams per cup of pomegranate seeds.
The good news? Even though it's super sweet, pomegranates are said to support urinary tract health, ward off heart disease, and reduce inflammation in the body.
4. Mangoes
Mangoes are soft, sweet, delicious tropical fruits most people are familiar with. One mango has around 23 grams of sugar per cup and is full of nutrients like vitamin C, which can boost immunity. If you count calories, reach for a mango, as one cup has only 99 calories.
Mangoes are also said to aid digestion, improve skin and hair health, and lower cholesterol and blood pressure.
5. Cherries
It's hard to resist a good cherry. This juicy fruit can contain up to 20 grams of sugar per cup, and many consider it a superfruit that you should include in your diet. Rich in antioxidants and other beneficial compounds, cherries may ease chronic pain, improve blood sugar levels, and contribute to overall nutrition.
If they're in season, pick up a bag and add some to your morning cereal, as a snack, or even to your salad. They're also delicious when baked into a pudding cake!
6. Bananas
Bananas are an excellent choice for improving your overall health and well-being. Featuring around 18 grams of sugar per cup of sliced bananas, bananas offer many of the same benefits as cherries while also being excellent for your skin and perfect for post-workout recovery.
7. Passion Fruit
Passion fruit is a strange-looking fruit in dark purple and golden varieties. It is an excellent source of vitamin C, vitamin A (which is good for your eyes and the cells in your body), and potassium. Its sweet and sour flavor makes it taste as unique as it appears. Passion fruit has about 26 grams of sugar per cup.
8. Pears
Pears don't get as much love as they deserve, which is a shame, given how delicious they are. Whether you like them juicy and soft or prefer crisp ones, pears are another powerhouse that benefits your heart health, digestion, and weight. Some even suggest incorporating pears into weight loss plans. Pears have around 14 grams of sugar per cup, substantially less than others on this list.
9. Apples
Apples come in various varieties, which can change the flavor profile and ensure you have enough variety to return for more. Regardless, these sweet and crunchy fruits have around 13 grams of sugar per cup and may support brain health, combat heart disease, and address several chronic diseases. They are a good source of iron, zinc, and vitamins E and C.
Just be sure you know what you're buying. Some apple varieties are sour or tart, with Granny Smith Apples being the best-known example.
Apples are delicious in pancakes, cake, fried apples, apple crisp, or as a fresh snack.
10. Oranges
Everyone knows what an orange is, but you might not have much in your diet unless you're drinking orange juice. Oranges have around 17 grams of sugar per cup and are one of the top sources of vitamin C, which is good for immune system health.
Oranges are a great snack whenever you need a quick boost or want something new to brighten up a recipe. Some even find themselves craving vinegar juices (better known as fruit vinegar) made with oranges, which can be an exciting way to switch things up occasionally.
Try oranges in cake, cheesecake, or fluff salad.
11. Kiwis
Kiwis look terrible on the outside but hide some deliciousness within. Their bright green color, smooth texture, and sweet yet tart flavor make them irresistible. Packed with 16 grams of sugar per cup and vitamins C, K, and copper, Kiwis are excellent for overall health.
They may be challenging to eat, but they're worth it! If you're adventurous and don't mind the hair, you can eat the kiwi whole, as the peel is a significant source of fiber.
12. Guava Fruit
Guava is a colorful fruit often described as a mix between a pear and a strawberry. Its floral notes help it stand out from other fruits. Offering around 15 grams of sugar per cup, guava is said to be a great source of fiber, protein, folate, and vitamins C and A.
Guava offers many of the same benefits listed above and has also been utilized to combat symptoms of PMS. Try guava if you want to be adventurous, get a sweet treat, and bolster your health.
13. Blueberries
Blueberries are full of vitamins, minerals, and antioxidants, and many consider them one of the healthiest fruits or superfoods. Even with a high level of sweetness, these berries only have 14 grams of sugar. The only problem you might encounter with blueberries is the random sour one in the pack.
Aside from the health benefits, you can enjoy blueberries in various ways, from smoothies to desserts, even oatmeal.
Try fresh blueberries in a homemade cobbler or in a trifle or fruit tart.
14. Papaya
A perfectly ripe papaya will have a creamy texture that melts in your mouth. One cup of papaya boasts 13 grams of sugar and high amounts of potassium, fiber, and antioxidants. Many people enjoy papayas as a snack, but you can add them to salads, desserts, and more.
15. Pineapple
Interestingly, pineapples are sweet and sour fruits because of the combination of sugar and acidic taste. Regardless of which end of the spectrum you fall on, pineapples contain 16 grams of sugar.
They are a great source of vitamin C and help improve gut health and skin. However, you must be cautious with pineapple, as some people are allergic to it.
Pineapple is delicious in dump cake, upside down cake, baked pineapple, ice cream, and fluff salad.
Fruit Sugar Isn’t Bad For You
Fruit sugar, or fructose, is not bad for you because it is nearly impossible to overconsume sugar by eating fruits.
Most people get into trouble consuming added sugars in processed foods and soft drinks. Excessive fructose consumption outside of eating fruit can contribute to health issues such as weight gain, insulin resistance, and metabolic disorders.
What Fruit To Eat When Craving Sweets
The best fruit to replace sweets include berries (such as strawberries, blueberries, and raspberries) due to their natural sweetness and relatively low amount of sugar. Other excellent choices include apples, pears, and citrus fruits like oranges and grapefruits.
If you crave sweets at night, consider eating fruits with a lower glycemic index to avoid spikes in blood sugar levels that can disrupt your sleep. Options like berries or cherries are good choices due to their natural sweetness and lower sugar content. Not only will they satisfy your sweet tooth, but the fiber and other nutrients will help you fall asleep.
What is the Most Sugary Fruit?
The most sugary fruit is the date. Two Medjool dates have 32 grams of natural sugars. While they offer other nutritional benefits, consuming them in moderation is important, especially for individuals monitoring their sugar intake.
This article originally appeared on Pink When.
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