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| A naturally sweet slice of orange |
But, really, is there anything more purely, naturally delicious than fresh fruit at its absolute peak? We’re not talking about some anemic, grocery-store fruit, but a piece of juicy, prime fruit, like our perfect Tangerines. Not only is it delectable, but we also know that we’re eating something that’s healthy for us.
But have you run into anyone lately who is trying a special diet that restricts carbs, or is even limiting fruit? Perhaps you’ve wondered about the sugar or carb content of oranges and other citrus fruit, or have been puzzled about the difference between fructose in fruit and as an added ingredient.
Let’s answer these questions.
What kind of sugar is in oranges?
The sugar in oranges (and other fruits) is fructose, a natural fruit sugar. This is not the same as processed, refined sugar that is added to foods like cookies, soda, and so on. Fructose is a natural part of the fruit.
Unprocessed fructose that occurs naturally in whole foods, like fruit, is very different from added fructose in processed forms, like high-fructose corn syrup. It is just fine for us to eat! Nutritionists have no concerns about natural fructose we eat in fresh, whole, nutritious fruit.
Oranges are low- to medium-sugar fruits.
Oranges have a low glycemic index of 40. This means that eating oranges does not cause your blood sugar to shoot up and then crash. Although oranges and other citrus taste sweet, they contain plenty of healthful fiber as well. Their natural sweetness takes a while to absorb, so we don’t get a sugar rush from eating them.
Because oranges have a low GI, they are a great choice for diabetics!
Berries, melon, and peaches are also lower in sugar, while apples, grapes, mangoes, figs and pineapple are somewhat higher.
But remember! None of this should be a concern unless you are diabetic, counting carbs, or on a special diet. In any case, most of these diets will allow fruit…especially lower-sugar ones like oranges.
Fruits like oranges are really, really good for us in so many ways. Fruit contains fiber, vitamins and minerals, phytochemicals, and antioxidants, all of which promote good health and may prevent chronic illness and cancer. In particular, citrus is high in folate and potassium, making it a great choice for families.
Enjoy the natural sweetness of oranges without worries about sugar.
Is fructose in fruit bad for you?
Unprocessed fructose that occurs naturally in whole foods, like fruit, is very different from added fructose in processed forms, like high-fructose corn syrup. It is just fine for us to eat! Nutritionists have no concerns about natural fructose we eat in fresh, whole, nutritious fruit.
Are oranges high in sugar? What about tangerines and grapefruit?
Oranges are low- to medium-sugar fruits.
- One medium-sized orange contains about 12 grams of sugar and 15 grams of carbs.
- One medium-sized tangerine contains about 9 grams of sugar and 11 grams of carbs.
- Half a grapefruit contains about 9 grams of sugar and 10 grams of carbs.
What is the glycemic index of oranges?
Oranges have a low glycemic index of 40. This means that eating oranges does not cause your blood sugar to shoot up and then crash. Although oranges and other citrus taste sweet, they contain plenty of healthful fiber as well. Their natural sweetness takes a while to absorb, so we don’t get a sugar rush from eating them.
Because oranges have a low GI, they are a great choice for diabetics!
What are some other low-sugar fruits?
Berries, melon, and peaches are also lower in sugar, while apples, grapes, mangoes, figs and pineapple are somewhat higher.
But remember! None of this should be a concern unless you are diabetic, counting carbs, or on a special diet. In any case, most of these diets will allow fruit…especially lower-sugar ones like oranges.
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| Delicious and nutritious citrus salad |
Enjoy the natural sweetness of oranges without worries about sugar.
