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Low Sugar Fruits, Berries and Citrus Fruits

This WordPress post offers advice on how to incorporate low-sugar fruits into your diet. It covers various fruits, such as berries, citrus fruits, kiwi, and melon, highlighting their low-glycemic impact, nutritional value, health benefits, and easy availability. It is concluded that these fruits are a delicious and nutritious way to satisfy your sugar cravings without compromising your health.

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One of the precepts of good nutrition is the rejection of sweets. Sugar causes insulin resistance, increases the risk of diabetes. These facts cannot be denied, but completely limiting glucose intake is also dangerous. Without it, the body will lack energy. The way out of this situation is to consume the healthy sugars found in some fruits. They smoothly increase insulin levels, but are a valuable source of essential vitamins, antioxidants, and fiber..

Lemons, Oranges, Grapefruit

Citrus

The minimum amount of sugar contains all citrus fruits. Leaders in this indicator are lemons and limes – only 1-2 g of sugar per fruit. Half an orange or grapefruit with peel – 6-7 grams. An additional advantage of citrus fruits is that they are rich in vitamin C. Nutritionists recommend consuming fresh whole fruits, because juices contain a lot of sugar, but not enough fiber..

Lemon is hard to eat whole because of its palatability. Acid adversely affects tooth enamel. Juice can be added to a glass of water, which you drink before breakfast. The drink starts metabolic processes after sleep, reduces appetite. Lemon zest contains herbal substances that help strengthen immunity, protect against cancer and diabetes.

Avocado

Avocado,

Superfruit, which can be consumed even on strict diets, contains only 2 grams of sugar. The beneficial properties of avocados are explained by its composition – 100 g of pulp contains 2 g of protein, 6.5 g of dietary fiber, 9 g of carbohydrates, 14.5 g of monounsaturated fat, a lot of vitamins, minerals.

Avocados can reduce the level of “bad” cholesterol and increase the amount of “good”. Regular consumption of fruit will help reduce the risk of developing atherosclerosis and cancer. This product is very nutritious. Half the fruit is enough to get enough, and the recommended daily amount of fruit is 70-250 g.

Plums

Plums

The effect of carbohydrates on blood sugar characterizes such an indicator as the glycemic index (GI). The higher it is, the stronger the glucose content rises, the faster the release of insulin. Fruits with a low glycemic index are those with less than 35 units. These include plum, whose GI is only 22. The nutritional value of fresh fruits is 42 calories per 100 g, dried – 225.

The content of fructose in plums is 10 g per 100 g, one fruit is up to 3.5 g. You must choose elastic fruits with a dense skin, because the overripe are more sugary. The color of the plum does not matter. It is useful to consume no more than 6 large fruits per day. People with sensitive digestion should consider the laxative properties of fruits and do not eat plums at night..

Raspberries, blackberries, strawberries

Berries

A full glass of raspberries contains 10 g of sugar, blackberries – 9.3 g, strawberries – up to 8 g in fresh berries and 10 g in frozen. It is advisable to consume fresh fruits, and since the ripening season is very short, they can be dried or frozen. Nutritional properties will decrease slightly..

Harvesting berries will come in handy for colds – Vitamin C and organic acids will help cope with infections.

Berries are useful for bowel problems. They contain dietary fiber, which improve peristalsis, remove toxins from the body. Thanks to the natural antioxidants flavonoids, berries strengthen the heart and blood vessels. Recommended daily intake is up to 500 g.

The apples

The apples

The most popular fruit crop is available all year round. Due to its properties, apples are considered very healthy. They relate to diet foods. There are only 47 calories per 100 g. Sugar content of apples depends on the variety – it is less in green than in red. In 1 average fruit, 19 g of sugar.

Fruits contain retinol, vitamin C, minerals, pectins and ash compounds. Malic and tartaric acids stop fermentation in the intestines. Under their influence, fats are broken down, the process of losing weight is accelerated. 4-6 apples are recommended per day. More can damage tooth enamel..

Peaches

Peaches

Some fruits may have a sweet taste, but contain a moderate amount of sugar. These include peaches. In one average fruit, only 7.5 g of glucose. Its calorie content is 32 kcal. Peach fasting days are very effective and easy to carry. On a strict diet, this fruit is contraindicated. It stimulates digestion and increases appetite..

It is healthier to eat fresh fruits, canned too sweet.

Kiwi

Kiwi

Fruits with a low sugar content and an unusual taste are Chinese gooseberries. So called kiwi. Its fruits contain 5.4 g of sugar in 1 piece and completely make up for the daily need for vitamin C. The daily rate is not more than 2 pcs. This is one of the few fruits that do not lose their properties when canned. Their pulp has a special acidity, due to which all beneficial substances are preserved.

Watermelon, cantaloupe

Watermelon and melon

The largest berry is very tasty and safe for the figure. The sugar content in the watermelon is up to 10 g per bowl of chopped pulp. This fruit is especially useful for kidney problems – it removes stones. The pulp is saturated with iron, its use normalizes the level of hemoglobin. You can eat 500 g of watermelon daily. For treatment, the norm can be increased to 1.5 kg.

Cantaloupe or cantaloupe is a moderate sugar product. One cup (150 g) of chopped fruit has 13-15 grams of glucose. Melon contains beta-carotene, vitamins A and C, potassium and choline. In the heat, consuming cantaloupes will prevent dehydration. Canned or dried fruits retain their beneficial properties but contain more sugar..

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Comments: 2
  1. Juniper

    What are some low-sugar fruits, berries, and citrus fruits that can be incorporated in a balanced diet?

    Reply
  2. Sadie Murphy

    Can you recommend some low sugar fruits, berries, and citrus fruits that are healthy and delicious? I’m trying to cut down on my sugar intake but still want to enjoy the sweetness and nutritional benefits of fruits. Any suggestions?

    Reply
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