Fruits and vegetables are mainly composed of the carbohydrates fiber and sugar. The sugars in fruit and vegetables are an important energy source, but not all fruits and vegetables are created equally. The U.S. Department of Agriculture recommends eating a variety of fruits and vegetables every day because they are low-calorie foods that are high in essential nutrients.
Types of Sugar
Sugar is a simple carbohydrate because its chemical composition allows it to be easily digested and absorbed. There are six types of sugar present in food: glucose, sucrose, fructose, lactose, galactose and maltose. Glucose, sucrose, fructose and maltose are all present in varying amounts in fruits and vegetables. Glucose and fructose are monosaccharides, meaning their chemical composition is the most simple of all the sugars and most easily absorbed. Sucrose and maltose are disaccharides, which means they are made up of two monosaccharide molecules.
Low-Sugar Fruits
Berries, like blueberries, strawberries, raspberries, blackberries and cranberries all have low amounts of sugar. For each 1/2-cup serving, all of these berries have less than 8g of sugar. Watermelon is another low-sugar choice with about 5g of sugar per 1/2 cup serving. Apples, oranges, peaches, and nectarines all have a moderate amount of sugar with about 10 to 12g per medium fruit. Eat all of these fruits in their raw or frozen form --- canned fruit tends to be soaked in sugary syrup.
High-Sugar Fruits
Bananas are on the higher end of the sugar spectrum, with about 15g per medium fruit. Pears are even higher, with about 17g of sugar per medium fruit. Grapes are one of the most sugar-dense fruits with 23g per 1-cup serving. Dried fruit is packed with the most sugar because all of the water is taken out, but all the sugar remains. A 1/4-cup serving of dried fruit has about 25g of sugar. Drinking the fruit in juice form always delivers high sugar content per serving regardless of the fruit the juice is made from.
Low-Sugar Vegetables
Most vegetables are naturally low in sugar. Leafy greens, like romaine lettuce, spinach and kale all contain negligible amounts of sugar. Zucchini, butternut squash and other winter and summer squashes contain about 2g of sugar per 1/2-cup serving. Even some starchy vegetables that have more carbohydrates like potatoes, corn and peas contain the same amount of sugar as tomatoes, broccoli, bell peppers and onions --- about 3g of sugar per 1/2-cup serving.
High-Sugar Vegetables
Carrots and beets fall into the high sugar category with 5g of sugar per serving, but would hardly be considered a food high in sugar. Sweet potatoes and yams have the most sugar of all vegetables with about 11g per 1/2-cup serving. These can contain even more sugar if you buy them canned, so read the label. Though a vegetable may be listed as high in sugar, that does not mean it is not good for you. All vegetables are high in fiber, vitamins and minerals, making them a great snack or side dish for a meal.
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