Tomato Size Matters: Sugar and Water Content Insights! Caution for 3 Types of Individuals
Tomatoes are one of the most popular and versatile fruits in the world. They are rich in nutrients, antioxidants, and flavor, and can be enjoyed raw, cooked, or processed. However, not all tomatoes are created equal. Depending on their size, tomatoes may have different amounts of sugar and water content, which can affect their taste, texture, and health benefits.
In this article, you will learn about:
- Nutrients in Tomatoes
- How Tomato Size Affects Sugar and Water Content
- Three Types of Individuals, Beware Not to Eat Too Much
- Cooking Methods and Recipes for Tomatoes
- How to Store and Preserve Tomatoes
- Frequently Asked Questions
- Are tomatoes good for weight loss?
- Are tomatoes acidic or alkaline?
Table of Contents
- Nutrients in Tomatoes
- How Tomato Size Affects Sugar and Water Content
- Three Types of Individuals, Beware Not to Eat Too Much
- Cooking Methods and Recipes for Tomatoes
- How to Store and Preserve Tomatoes
- Frequently Asked Questions
- Reference
Nutrients in Tomatoes
Tomatoes boast various nutrients, with “lycopene,” “vitamin C,” and “dietary fiber” being the most crucial. In addition to these nutrients, tomatoes are rich in potassium, vitamin A, GABA, boron, manganese, copper trace elements, and glutathione. These nutrients have various health benefits, such as enhancing immunity, lowering blood pressure, preventing cancer, improving skin health, and regulating blood sugar levels.
Lycopene is a powerful antioxidant that gives tomatoes their red color. It can protect cells from oxidative stress and inflammation, which are linked to chronic diseases such as cardiovascular disease, diabetes, and cancer. Lycopene can also modulate the expression of genes involved in lipid metabolism, inflammation, and cell cycle regulation. According to a meta-analysis of 26 studies, higher intake of lycopene was associated with a lower risk of prostate cancer.
Vitamin C is another antioxidant that can boost the immune system, scavenge free radicals, and support collagen synthesis. Vitamin C can also enhance the absorption of iron from plant sources, which is beneficial for preventing anemia. Vitamin C can also reduce the duration and severity of common colds, as well as the risk of pneumonia and other respiratory infections.
Dietary fiber is a type of carbohydrate that cannot be digested by human enzymes. It can help regulate bowel movements, lower cholesterol levels, and control blood sugar levels. Dietary fiber can also promote the growth of beneficial bacteria in the gut, which can improve digestion, immunity, and mood. Dietary fiber can also increase the feeling of fullness and reduce calorie intake, which can aid in weight management.
Large Tomatoes as Vegetables, Small Tomatoes as Fruits
For every 100g of red large tomatoes, they contain 14.0mg of vitamin C, 1.0g of dietary fiber, 1692 I.U. of vitamin A, 217mg of potassium, and 2573ug of lycopene, with only 19 calories. Both large and small tomatoes are nutritious, but there are slight differences in nutritional content. Large tomatoes have higher water content and lower sugar content, classifying them as “vegetables,” while small tomatoes have higher sugar content and lower water content, classifying them as “fruits.”
The table below shows the comparison of the nutritional values of red large tomatoes and red small tomatoes per 100g, based on the data from the Food and Agriculture Organization of the United Nations.
| Red Large Tomato (100g) | Red Small Tomato (100g) | |
|---|---|---|
| Calories | 19kcal | 33kcal |
| Water | 94.5g | 90.9g |
| Vitamin A | 1692 I.U. | 11626 I.U. |
| β-Carotene | 1015ug | 6979ug |
| Vitamin E | 0.69mg | 0.93mg |
| Vitamin C | 14mg | 43.5mg |
| Potassium | 217mg | 269mg |
| Sugar | 2.6g | 7.5g |
| Lycopene | 2573ug | 3372ug |
As can be seen from the table, small tomatoes have more than twice the amount of sugar, vitamin A, β-carotene, vitamin C, and lycopene than large tomatoes. These nutrients make small tomatoes sweeter, juicier, and more colorful than large tomatoes. However, small tomatoes also have less water and more calories than large tomatoes, which means they are more likely to cause weight gain if consumed in excess.
Therefore, large tomatoes are more suitable for people who want to lose weight, lower blood pressure, or prevent kidney stones, while small tomatoes are more suitable for people who want to boost their immunity, prevent anemia, or improve their skin health. However, both types of tomatoes should be eaten in moderation, as too much of anything can be harmful.
Three Types of Individuals, Beware Not to Eat Too Much
Tomatoes are generally considered healthy and nutritious, but they may not be suitable for everyone. Here are three types of individuals who should be careful not to eat too much tomatoes:
| Type | Reason | Suggestion |
|---|---|---|
| Allergies | Tomatoes may cause allergic reactions in some people, such as itching, swelling, hives, or anaphylaxis. This is due to a protein called profilin, which is also found in other fruits and vegetables. | Avoid tomatoes and tomato products if you have a history of tomato allergy or cross-reactivity with other profilin-containing foods. Consult your doctor or allergist for diagnosis and treatment. |
| Kidney disease | Tomatoes have a high concentration of potassium, which is essential for normal muscle and nerve function. However, patients with chronic kidney disease (CKD) undergoing dialysis may have impaired potassium excretion, leading to hyperkalemia (high blood potassium levels). This can cause serious complications such as cardiac arrhythmia, muscle weakness, or even death. | Limit your intake of tomatoes and other high-potassium foods, such as bananas, oranges, potatoes, and spinach. Follow the dietary advice of your renal dietitian or nephrologist. You can also blanch tomatoes to remove some of the potassium ions before eating them. |
| People with cold stomachs from Chinese medicine opinion | In traditional Chinese medicine (TCM), tomatoes are considered cool in nature, meaning they can lower the body’s yang energy and aggravate the symptoms of coldness. People with cold stomachs may experience poor appetite, abdominal pain, diarrhea, or fatigue after eating tomatoes. | Eat tomatoes in moderation and balance them with warm foods, such as ginger, garlic, pepper, or cinnamon. You can also cook tomatoes with oil, vinegar, or sugar to reduce their cooling effect. Avoid eating tomatoes on an empty stomach or when you are sick or menstruating. |
Cooking Methods and Recipes for Tomatoes
Tomatoes are versatile ingredients that can be eaten raw or cooked, with various methods and cuisines. Cooking tomatoes can enhance the release and absorption of lycopene, a powerful antioxidant that can protect against oxidative stress and chronic diseases . However, cooking tomatoes may also reduce the vitamin C content, which is important for immune function and collagen synthesis. Therefore, it is advisable to eat tomatoes in different ways to enjoy their benefits.
Recipe 1: Tomato Mozzarella Salad
This recipe, proposed by Japanese nutritionist Tomoka Obara, not only provides a visually appealing, vibrant dish but also takes only about 5 minutes to prepare. It is rich in protein, calcium, and healthy fats from mozzarella cheese, as well as vitamin C, lycopene, and dietary fiber from tomatoes. It is also low in sodium and calories, making it suitable for people with hypertension or weight management goals.
Ingredients (for 2 servings):
- Various colored cherry tomatoes: 10
- Mozzarella cheese (small pieces): 8
- Extra virgin olive oil: 1 tablespoon
- Salt, pepper: to taste
- Basil: a few leaves
Instructions:
- Cut the cherry tomatoes and mozzarella cheese in half.
- Arrange the cherry tomatoes and mozzarella cheese on a beautiful plate, drizzle with olive oil, and season with salt and pepper.
- Garnish with basil, and it’s ready to serve.
Recipe 2: Low-Sodium Tomato Braised Rice
A low-sodium recipe designed by Japanese nutritionist Kairi Yazaki. As tomatoes and onions release water during cooking, no additional water is added in this recipe. Tomatoes bring out the sweetness of the meat, creating a delicious and satisfying dish. This recipe is also high in iron, zinc, and vitamin B12 from beef, as well as vitamin A, vitamin K, and folate from tomatoes. It is ideal for people with anemia or pregnant women.
Ingredients (for 1 serving):
- Beef slices: 80g
- Onion: 1/4
- Potato: 1/2
- Red wine: 1.5 tablespoons
- Flour: 1/2 tablespoon
- Vegetable soup powder (such as Taiwanese chicken soup powder for seasoning): 1/2 teaspoon
- Medium-thick sauce: 1 teaspoon
- Pepper: a pinch
- Sugar: 1/2 teaspoon
- Olive oil: 1 teaspoon
- Cooked rice: 1 serving
- Cilantro (coriander): to taste
Instructions:
- Blanch tomatoes, remove the skin, and cut them into pieces. Cut onions into sections.
- In a pan, sauté onions in olive oil until translucent, then add beef slices and stir-fry.
- After the beef changes color, reduce heat, add flour, and mix well.
- Add red wine and tomatoes, then simmer for 5 minutes. Mix in other seasonings and simmer for an additional 5 minutes.
- Serve with cooked rice.
How to Store and Preserve Tomatoes
Tomatoes are best stored at room temperature, away from direct sunlight and heat sources. Storing them in the refrigerator can cause them to lose flavor and texture. However, if the tomatoes are very ripe and you want to extend their shelf life, you can refrigerate them for a few days, but bring them to room temperature before eating or cooking.
If you have a large harvest of tomatoes or want to enjoy them all year round, you can preserve them by canning, freezing, drying, or making sauces, jams, or pickles. Canning tomatoes requires boiling water or pressure canning methods, as well as sterilized jars and lids. Freezing tomatoes is easier, but they will become soft and mushy when thawed, so they are better suited for soups, stews, or sauces. Drying tomatoes can be done in an oven, a dehydrator, or under the sun, and they can be stored in airtight containers or in oil. Making sauces, jams, or pickles with tomatoes involves cooking them with sugar, vinegar, spices, and other ingredients, and then storing them in jars or bottles.
Whichever method you choose, make sure to follow the proper safety guidelines and use only fresh, ripe, and undamaged tomatoes. Preserving tomatoes can help you reduce food waste, save money, and enjoy the delicious flavor and health benefits of tomatoes throughout the year.
Frequently Asked Questions
Are tomatoes good for weight loss?
Tomatoes are beneficial for weight loss due to their low calorie content and high fiber, which promote a feeling of fullness and reduce appetite. A medium tomato (123 grams) has only 22 calories, but 1.5 grams of fiber, which is 6% of the daily value. Fiber also helps regulate blood sugar levels and lower cholesterol, which can prevent obesity-related diseases. Moreover, tomatoes are rich in water, which can help hydrate the body and flush out toxins. Tomatoes also contain antioxidants, such as lycopene, beta-carotene, and vitamin C, which can protect the cells from oxidative stress and inflammation, and improve metabolism. Therefore, adding tomatoes to your diet can help you lose weight and improve your overall health.
Are tomatoes acidic or alkaline?
Despite their acidic taste, tomatoes are considered alkaline-forming in the body and can help balance pH levels. The pH of a food is not the same as its effect on the body’s pH, which is determined by the metabolic byproducts of digestion. Tomatoes have a pH of around 4.3, which is acidic, but they contain alkaline minerals, such as potassium, magnesium, and calcium, which can neutralize the acidity and alkalize the blood and urine. A balanced pH is important for maintaining optimal health, as an acidic pH can cause fatigue, inflammation, pain, and disease. Therefore, eating tomatoes can help you achieve a more alkaline state and prevent acidosis.
Reference
- USDA FoodData Central
- Dietary fiber: Essential for a healthy diet - Mayo Clinic
- Tomato Consumption and Health: Emerging Benefits - PubMed
- The Alkaline Diet: An Evidence-Based Review - Healthline
- Acidosis: Symptoms, Causes, and Treatment - Medical News Today
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