There are many choices of fruit that contain carbohydrates. Apart from being filling, these fruits also contain vitamins, minerals and fiber which are good for body health.
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| 12 Choices of Fruit that Contain Carbohydrates |
Carbohydrates are a type of macro nutrient that is needed in large quantities. There are various functions of carbohydrates, namely as the main source of energy and playing a role in regulating blood sugar and insulin levels.
So far, the source of carbohydrates may be rice, wheat or grains. Well, it turns out it's not just that, you know. This nutrition can also come from fruit which contains carbohydrates. Apart from carbohydrates, fruit also contains other nutrients that can maintain body health.
Amount of Daily Carbohydrates Required for Each Age
Daily carbohydrate needs for each person are different, depending on age and gender. The following are daily carbohydrate requirements based on age and gender:
- Infants: 59–105 grams
- Children: 215–250 grams
- Adult men: 430 grams
- Adult women: 360 grams
- Elderly: 200–275 grams
List of Fruits that Contain Carbohydrates
You can find fruit containing carbohydrates anywhere. Some are consumed directly, processed into juice, or mixed into other foods, for example salad or chili sauce. So, here are several choices of fruit that contain carbohydrates:
1. Durian
Durian fruit is a type of fruit that contains the highest levels of carbohydrates. In 100 grams of durian fruit, there are 28 grams of carbohydrates. Apart from being high in carbohydrates, this fruit also contains abundant phosphorus, potassium, beta carotene, niacin and vitamin C.
2. Apple
Have you ever felt full after eating an apple? It's not surprising, because apples are one of the fruits that contain carbohydrates, in fact they are classified as high in carbohydrates.
In 1 medium sized apple or the equivalent of 100 grams, there are around 28 grams of carbohydrates. Apart from carbohydrates, apples are also rich in other nutrients, such as fiber, protein, potassium, and vitamin A and vitamin C.
3. Jackfruit
The next fruit that contains carbohydrates is jackfruit. This fruit contains 27.6 grams of carbohydrates in 100 grams.
Therefore, just consuming a few jackfruit can fill your stomach so it doesn't rumble. Apart from carbohydrates, jackfruit is high in potassium and copper.
4. Mango
Mango fruit can be eaten directly, made into fruit juice, or processed into mango jam. This fruit with yellowish orange flesh contains a variety of important nutrients, such as vitamin A, vitamin B6, vitamin C, vitamin E and vitamin K.
Apart from that, mangoes are also included in the fruit choices that contain carbohydrates. 1 medium-sized mango contains around 25 grams of carbohydrates.
5. Banana
Bananas are a type of fruit that is also high in carbohydrates. In 1 medium sized banana, there are around 23 grams of carbohydrates.
Bananas are suitable for consumption in the morning as a breakfast menu or a healthy snack before lunch. Apart from carbohydrates, bananas are also high in potassium which is useful for lowering blood pressure and maintaining heart health.
6. Persimmon
Not only are they eaten directly, in some areas, persimmons are often processed into dried fruit. This golden yellow fruit has a sweet taste.
In 100 grams of fresh persimmons, there are 20 grams of carbohydrates. However, not only do they contain carbohydrates, persimmons are also rich in phosphorus, potassium and beta carotene.
7. Rambutan
Do you like rambutan fruit? The sweet taste with soft flesh often makes people who consume it go crazy and without realizing it they have finished large amounts of rambutan fruit.
So, if you like rambutan, you need to know that this fruit is high in sugar and carbohydrates. In 100 grams of rambutan fruit, there are around 18 grams of carbohydrates. Rambutan fruit also contains other nutrients, such as potassium, calcium, phosphorus, sodium and vitamin C.
8. Duku
Who would have thought that a small fruit like duku is a fruit that contains carbohydrates. Even though it is small in size, 100 grams of Duku fruit contains around 16.1 grams of carbohydrates. Apart from that, duku fruit is also a fruit high in potassium, just like bananas.
9. Papaya
"If you're having trouble defecating, just eat papaya," this sentence is certainly familiar, isn't it? Papaya fruit is known to contain high levels of fiber which can soften stools and facilitate the digestive process.
However, not only is it high in fiber, this fruit with a soft texture also contains carbohydrates. A bowl of papaya or the equivalent of 145 grams contains around 16 grams of carbohydrates. Therefore, it is not surprising that consuming papaya fruit not only fills the stomach, but can also make the body more energetic.
10. Mangosteen
The next fruit that contains carbohydrates is mangosteen. 100 grams of mangosteen contains 15.6 grams of carbohydrates. Not only is this fruit high in carbohydrates, it is also high in water and potassium.
11. Pears
Pears are also a fruit that contains carbohydrates. 1 medium sized pear contains 15.2 grams of carbohydrates. Apart from that, pears are also famous for their potassium content.
Therefore, consuming pears can not only meet daily carbohydrate needs, but also potassium needs.
12. Dates
Dates are a fruit that is also high in carbohydrates. Just imagine, 1 date contains 6 grams of carbohydrates. So, if you eat 4 dates at once, don't be surprised if you feel full quickly. You see, this feeling of fullness is the same as when you eat 1 medium sized banana.
Not only are they sweet, delicious and filling, dates are also a fruit that has a low glycemic index. This means that eating this fruit will not cause blood sugar levels to spike quickly. For this reason, it is safe for diabetics to consume this fruit if it is not excessive.
These are various choices of fruit that contain carbohydrates. Even though it contains carbohydrates, you shouldn't just rely on fruit alone. Also consume other sources of carbohydrates, such as rice, potatoes, sweet potatoes, or bread, to meet daily carbohydrate needs.
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