低碳水化合物水果列表
Fruit is a food group that can be confusing to low-carb eaters and diabetics.
水果是低碳水化合物組合,有時會讓低碳水化合物飲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.
下面是依據美國農業部數據庫基於半杯份水果, 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.
你可能會聽到一種說法,你不必擔心水果含糖量,因爲對水果來說是天然產生的糖分。事實是,“看情況”。當然,水果含有許多營養成分,如果你要吃糖最好也吃一些很棒的營養伴侶!另一方面,一些人可能比其他人能更好地分解糖分。如果你是喜歡低碳水化合物飲食的人,那麼小心一些是值得的。如果可能的話,檢查你的血糖,看看水果(或任何食物)對你的影響。
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營養價值最高,包括抗氧化劑和其他植物營養素。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.
如果你正在考慮購買有機水果,看看這個水果和蔬菜農藥含量最高和最低的列表來幫助你選擇。Quick Tip to Help you Remember Fruits High and Low in Sugar
幫你記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
• 少量的檸檬或酸橙• Rhubarb
• 大黃• Raspberries
• 樹莓• Blackberries
• 黑莓• Cranberries
• 小紅莓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
• 藍莓• Cantaloupes
• 甜瓜• Honeydew melons
• 哈密瓜• Apples
• 蘋果• Guavas
• 番石榴• Apricots
• 杏• Grapefruit
• 葡萄柚Fruits Fairly High in Sugar
相對含糖量高的水果• Plums
• 李子• Oranges
• 橙子• Kiwifruit
• 獼猴桃• Pears
• 梨• Pineapple
• 菠蘿Fruits Very High in Sugar
含糖量很高的水果• Tangerines
• 橘子• Cherries
• 櫻桃• Grapes
• 葡萄• Pomegranates
• 石榴• Mangos
• 芒果• Figs
• 無花果• Bananas
• 香蕉
