Fruit and vegetables, the natural sugar in fruit A series of Presentation on F&VByMr Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. Fruits contain a variety of natural sugars,
including glucose, fructose, sucrose, galactose
and maltose. These sugars are digested by
your small intestine, which then releases them
into your bloodstream. Fruits are generally rich
in fiber, vitamins, minerals and antioxidant
compounds, as well, which is why the U.S.
Department of Agriculture recommends that
women consume 1 1/2 to 2 cups of fruit each
day.

4. The UDSA reports that
apples provide an average
of 12 grams of sugar per
cup, including fructose,
sucrose and glucose. A
medium-sized apple is
equivalent to a 1-cup
serving of fruit. Apples are
a good source of fiber and
contain moderate amounts
of vitamin C and
potassium. Apple juice is
significantly higher in
sugar, with 24 grams per
cup

5. Bananas prove one of
the richest sources of
natural sugars, with
approximately 34 grams
per cup, according to the
USDA. One large banana
equals approximately 1
cup. The natural sugars
in bananas include
sucrose, glucose and
fructose. Bananas are
also a good source of
potassium, dietary fiber
and vitamin C.

6. Cherries come in several
sweet varieties, including
Bing, Chelan and Rainer.
Sweet cherries contain high
concentrations of natural
sugars, including glucose
and fructose. One cup of
sweet cherries delivers
right around 20 grams of
sugar, according to the
USDA. Sour cherries
contain less sugar, with no
more than 13 grams per
cup

7. With approximately 29
grams of sugar per
cup, fresh grapes are a
rich source of the
simple sugars glucose
and fructose. Although
grapes are relatively
low in fiber, potassium
and vitamin C, they're
a fairly good source of
antioxidants

8. Mangoes are a sweet,
juicy tropical fruit that
deliver approximately 35
grams of sugar per
average-sized specimen,
or about 28 grams per
cup. Mangoes also
contain significant
amounts of vitamins A,
C, E and K, niacin,
potassium, phosphorus
and dietary fiber. Enjoy
them plain, add them to
fruit salad or stir them
into plain yogurt.

9.  A 1-cup serving of
chopped pineapple
has about 16 grams
of sugar, mostly in
the form of glucose,
fructose and sucrose.
These tropical fruits
are high in vitamin C
and a good source of
vitamin A,
manganese,
potassium and
dietary fiber

10. Raisins and dates provide
large quantities of natural
sugars in a concentrated
form. Because raisins are
dried and fresh dates have
a relatively low water
content, both are fairly
high in sugar. You'll get
almost 70 grams of sugar
from a 1/2-cup serving of
dates, according to the
USDA. The same amount of
raisins supplies just under
60 grams of sugar. Both
fruits are good sources of
fiber and potassium.