这些深藏不露的水果，糖分高得超乎你想象！

面目狰狞2020-08-10

夏天多吃水果不仅可以补充维生素，还能补充水分。但是很多水果不仅很甜，而且糖分很高。但不能认为只有甜的水果糖分才高，有些水果中隐藏的糖分也是很高的！

水果隐藏的“甜”

水果的甜度不但与含糖量的高低有关，还和所含的糖的种类密切相关。

水果中的糖主要有三大类： 葡萄糖、果糖、蔗糖，它们不仅化学结构各不相同，甜度差别也很大。

其中果糖最甜，其甜度相当于蔗糖的1.7倍，而且冰镇以后更甜；其次是蔗糖；之后是葡萄糖，其甜度约是蔗糖的0.7倍。 （果糖＞蔗糖＞葡萄糖）

也就是说，在含糖量相同的情况下，若是含有的果糖多，吃起来相对会更甜。

像梨、猕猴桃和杏这三种水果，含糖总量其实相似，但一般吃起来梨子是最甜的，其次是猕猴桃，最后是杏。这就是因为梨子所含的果糖占了66%，猕猴桃占了50%，而杏子只占了10%。

肯定有人要问：为什么猕猴桃果糖那么多，却没那么甜呢？这就要说到影响甜度的其它物质，淀粉、无机盐、单宁类物质等。

果糖的热量

100克果糖的热量约为400大卡，100克蔗糖的热量约为389大卡，100克葡萄糖的热量约为409大卡。

对比一下， 100克鸡肉的热量为134大卡、100克羊肉热量为178大卡、100克牛肉的热量约288大卡。

由此可见，水果要是吃不对，可能比吃肉更易长胖~

既然口感不靠谱，小编就为大家整理了水果含糖量的排行表：

糖多不甜的水果

有些水果，虽然吃起来不甜，甚至酸酸的，也可能含有很高的糖分，高血糖、肥胖人群更要少吃，比如：

① 火龙果，可能只有中间的果肉才微甜，但每百克糖分在14%左右，并且其中近70%-80%为葡萄糖，升糖速度较快。

② 人参果，没什么味道，糖分高达18%。

③ 百香果吃起来酸酸甜甜的，糖分达到了13%左右。

④ 山楂很酸，助消化，一点都不甜，但是其糖分高达22%。

糖少但甜的水果

有些水果吃起来甜，但含糖量未必高，日常可以适当多做选择，比如：

① 草莓，低糖水果的典型代表，每100g的含糖量在 6%左右，热量约32大卡，而且其膳食纤维丰富（1.1g/100g），升糖指数也只有41，属于低GI水果，很适合减肥人群、糖尿病患者。

② 哈密瓜，每百克糖分在 7.7%左右，每百克的热量也就34大卡。

③ 芒果，虽然是热带水果，含糖量并不是很高，每百克约 7%左右，而且热量在 35大卡，膳食纤维比草莓甚至还高些，1.3g/100g。

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