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Added sugar vs. natural sugar

Replace added sugars with natural sugars from fruits to satisfy your sweet tooth.

Written by Tania Tarafdar |Updated : February 4, 2015 10:57 PM IST

Sugars are naturally occurring carbohydrates and a vital source of energy for your cells. However, if you are trying to lose weight or control your blood sugar, it is important for you to keep a track of your daily intake of sugar. Here is a list of the calorie count of different types of added sugars that contribute to your daily calorie intake.

  • White sugar: 1 tsp = 11.9 cal
  • Brown sugar: 1 tsp = 11.4 cal
  • Granulated sugar: 1 cube = 8.9 cal

Too much intake of sugar can lead to weight gain and also diabetes. The added sugars are made from processed foods and thus provide minimum nutrients. Therefore, make sure that you limit your intake to not more than 100 calories from added sugar daily.

If you want to satisfy your sweet tooth, you can always include natural sugars in your diet that come from fruits. All fruits contain fructose and glucose, in addition to other important nutrients like minerals, vitamins and dietary fibre. Fructose is a natural sugar found in all fruits that can be processed into crystal form and used as an added sweetener. Glucose is also an important form of natural sugar that is required to break down complex carbohydrates and convert them into energy.

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Besides, fruits also have the reputation of being comparatively low in calories and high in dietary fibre that do not cause any spike in your blood sugar levels or lead to weight gain. To give you an insight, here is a list of the calorie count of fruits. Here are 10 foods that you help you lose weight.

  • Apple: 1 small = 87.9 cal
  • Ripe banana: 1 small = 117.2 cal(Also read: Calorie count of dishes of banana)
  • Orange: 1 medium = 62.9 cal
  • Grape: 1 fruit = 3.5 cal
  • Lichi: 1 fruit = 5.9 cal
  • Pomegranate: 1 gram = 0.8 cal
  • Watermelon: 1 cup diced = 24.3 cal

Calories calculated using HealthifyMe, the world s first Indian nutrition tracker.

Image source: Getty Images

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