Stone fruit sugar levels
Stone fruits are a delicious, healthy and nutritious type of fruit that includes peaches, plums, cherries, apricots, and nectarines. They are named for their single seed that looks like a stone. They are popular for their sweet flavour and juicy flesh and are available from early November to late February in Australia. When consumed as part of a healthy diet, they are a great source of vitamins, minerals, and fibre.
The sugar content in stone fruits will vary depending on the type of fruit and how ripe it is (as fruits ripen, their sugar levels also increase, making them taste sweeter). Some people monitor their carbohydrate intake- including sugars – so knowing how much foods contain is useful.
Below is a breakdown of the sugar levels in some of the most popular types of stone fruit in Australia:
Cherries
One cup of sweet cherries contains approximately 18 grams of sugar.
Cherries are a great source of antioxidants, which can help to reduce inflammation and protect against disease.
Peaches
A medium-sized peach contains approximately 13 grams of sugar.
Peaches are a great source of vitamins A and C, and fibre.
Nectarines
A medium-sized nectarine contains approximately 13 grams of sugar.
Nectarines are a great source of vitamins A and C, as well as fibre.
Plums
A medium-sized plum contains approximately 5 grams of sugar.
Plums are a great source of vitamins A and C, as well as potassium and fibre.
Apricots
A medium-sized apricot contains approximately 3.8 grams of sugar.
Apricots are a great source of vitamins A and C, as well as potassium and fibre.
It's good to keep in mind that whilst stone fruits do contain natural sugars, they’re also packed full of nutrients and fibre, which benefits overall health. Eating stone fruits in moderation as part of a balanced diet is healthy, even for those who need to monitor their carbohydrate/sugar intake. A great advantage of stone fruits is they have a low glycemic index (GI) so they have a slow and steady effect on blood glucose levels.
Eating fruits in their whole form, rather than as juice or sweetened desserts, can help to moderate sugar intake while still reaping the nutritional and fibre benefits of these delicious and nutritious fruits.
Stone fruits are a delicious and healthy addition to any diet and can be enjoyed by those who need to monitor their carbohydrate/sugar intake, such as people with diabetes. Everyone can enjoy the many health benefits and wonderful flavours these fruits have to offer.
References
https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F006573
https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F006021