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Vegetables are known as a healthy food source, rich in fiber, vitamins and minerals which are good for the body. However, not all vegetables have the same content.
Several types of vegetables apparently contain quite high levels of natural sugar. Even though natural sugar is different from added sugar, consuming it excessively can still affect blood sugar levels.
For diabetics or those who are controlling their sugar intake, you may need to pay attention. Understanding the types of vegetables that are high in sugar is important for maintaining a balanced diet, as long as they are consumed in appropriate amounts.
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5 List of Vegetables that are High in Sugar
Hindah J. Muaris in his book entitled Dangers of Fruit and Vegetables + Guide to Correct Consumption, states that several types of fruit and vegetables are known to contain high levels of natural sugar (fructose). For people with conditions such as diabetes, prediabetes or hypoglycemia, it is recommended to avoid these fruits and vegetables.
The following is a list of vegetables that are high in sugar, summarized from the Healthline page and other medically reviewed articles:
1. Baked Beans
Usually, beans are one of the vegetables added to vegetable preparations such as tamarind vegetables. Then how about roasted nuts for everyday snacks?
Roasted peanuts are usually served with additional flavorings to make them savory and sweet. These flavors often have high sugar content. Especially if you buy canned or packaged baked beans at the supermarket.
254 grams of roasted peanuts can contain about 5 teaspoons of sugar. If you like roasted peanuts, you can choose a low-sugar version or make your own with a choice of unflavored peanuts.
So the taste is natural and the sugar and salt content is not high. Pure roasted peanuts usually contain about half the amount of sugar in packaged roasted peanuts.
2. Starchy Vegetables
Starchy vegetables are vegetables that contain more carbohydrates than non-starchy vegetables. Starchy vegetables include corn, pumpkin and peas.
These vegetables do contain fiber which keeps you full longer, but their sugar and carbohydrate content tends to be higher than non-starchy vegetables. Excessive consumption can increase blood sugar levels significantly, so it needs to be limited
3. Onions
Onions have a sugar content of around 4-5 g per 100 g. To control sugar intake, you should use enough onions.
4. Root Vegetables
Root vegetables include carrots, turnips and beets. Quoted from Live Strong, root vegetables contain more than 3.8 g of sugar in every 100 g.
The American Heart Association (AHA) recommends reducing consumption of high-sugar vegetables to half the usual portion. Vegetables can trigger blood sugar spikes if consumed in excess.
5. Granola
Granola is often marketed as a low-fat health food, because the main ingredient in granola is wheat. The calorie and sugar content of processed wheat tends to be high, even though granola is known as a balanced cereal containing carbohydrates, protein, fat and fiber.
However, the oats in granola have been combined with nuts and honey or other added sweeteners, which increases the sugar and calorie count. If you like granola, try choosing granola with less added sugar or make your own.
So, that’s a list of 5 vegetables that are high in sugar. Stay wise in consuming food, make sure your intake of fiber, protein and other nutrients is met.
(au/fds)
