FRUIT SUGAR
“Sugar” is an umbrella term describing monosaccharides, disaccharides and polyols. They are the simplest/smallest kind of carbohydrates. The three most commonly consumed sugars are glucose, galactose and fructose.
Did you know, fructose is a natural sugar found in fruit, vegetables, and honey, and is the sweetest of all carbohydrates! In this months’ shoppers guide, we look at some of the foods and beverages that are high in fructose.
For people with diabetes
To those of you who count your carbohydrate intake in grams, exchanges or portions, we have included the details for each of these.
15g carbohydrate exchange – a serve containing 12-18g carbohydrate.
10g carbohydrate portion – a serve containing 7.6-12.5g carbohydrate.
Pear (Williams, well ripened, unpeeled)
GI 33
Serving: 150 g (1 medium)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 415 kJ or 100 Cal | 19 g | 1 | 2 | 6 |
Cloudy Apple Juice
GI 37
Serving: 200 mL (1 glass)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 370 kJ or 90 Call | 21 g | 1.5 | 2 | 8 |
Dried Cranberries
GI 62
Serving: 35 g (1/4 cup)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 480 kJ or 115 Cal | 27 g | 2 | 3 | 17 |
Yellow box honey
GI 35
Serving: 25 g (1 tablespoon)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 190 kJ or 45 Cal | 9 g | 0.5 | 1 | 3 |
Date Syrup
GI 54
Serving: 20 g
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 255 kJ or 60 Cal | 15 g | 1 | 1.5 | 8 |
Read more:
Karen Ky Lau is an Accredited Practising Dietitian who works as a Research Dietitian at Sydney University Glycemic Index Research Service (SUGiRS).
Contact: here
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