Low-Sugar Fruits & How To Add them to Your Diet
Updated: Oct 16
I think we all know that we have to eat less sugar. But how do we do it without compromising on taste and nutrition? You may have already given up or reduced your consumption of fizzy drinks, chocolate, or pastries but I get asked a lot if the sugar in fruits is ok to eat or not. If you are someone who is looking to control your sugar intake you may want to consider the tips I share in this post about the best low-sugar fruits.
For some detoxing and cleansing purposes, I may choose to stick to a fruit-only diet for a few days once in a while in order to give my body and digestion a break. In my opinion, fruits are the most delicious treats on earth. I always think that if sugar and protein weren’t a concern I would easily turn to become a fruitarian because I never get tired of them. But as every aspect of having a balanced nutrition plan suggests, it is never a good idea to isolate a whole food group like fats or a specific nutrient and forget about their synergistic relations and the role each and every nutrient plays in our body.
But my purpose for writing this article is to simply emphasize the importance of having more servings of these low-sugar gems on a daily basis while keeping the balance.
Low-Sugar Fruits that can fill you up while not impacting your glucose intake:
1. Citrus Family
Lemons and limes these alkalizing sour fruits are very high in vitamin C. They don’t contain much sugar and are the perfect addition to a glass of warm water to help curb your appetite. However, oranges and some grapefruits are sweeter and it’s recommended to have the serving size in mind. Half of a medium-sized grapefruit makes for a great breakfast with only 9 grams of sugar.
You don’t have to feel guilty snacking on most rich-colored berries. As a bonus, they’re also high in antioxidants as well as fiber. Raspberries have only 5 grams of sugar per cup, a bit more than a teaspoon. One cup of raw strawberries or one cup of blackberries has about 7 grams of sugar.
These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar — with just 6 grams per kiwi.
Yes! Avocados are indeed fruits too. They are naturally low in sugar with only about 1 gram of sugar per avocado. They are rich in omega 3, 6 and 9 fatty acids, which is why they help keep you satiated.
Cantaloupes with their orange color are high in vitamin A. They are the lowest in sugar of all the melons. A cup of this melon may contain more sugar than other fruits(around 13 grams) but keep in mind that a 12 ounce can of soda is empty of nutritional value and has nearly 40 grams of sugar.
Half of a medium papaya contains 6 grams of sugar. Eating papayas not only is a good choice for people with diabetes because of its medium glycemic index but it might also lower blood sugar levels.
How to Eat More Fruit:
1. Always Keep At Least Two Different Kinds Of Fruits In Your Fridge
By having an apple or pear in your bag, on your desk or on the kitchen counter, you’re more likely to eat more fruit.
2. Look For A Variety Of Fruits
During the day, instead of reaching for a bag of chips or a chocolate bar, reach for ready-to-eat fruit! Look for the variety of fruits available to you at the market. Berries, apples, plums not only provide you with vitamins and minerals they help satisfy your cravings. Bigger fruits such as pineapples, mangos or melons can be diced into cubes ahead of time and eaten for a snack or tasty dessert.
3. Eat Fruits For Breakfast/As A Snack
To start the day off right, add some fruit to your breakfast and eat one or two types of low-sugar ones as your first meal. I have been eating fruits or fruit smoothies for breakfast for about 3 months now and I find it to be a great practice for my digestion. Easy-to-digest and light foods will add a touch of freshness to your day while being easy on the liver. Have in mind that I do not recommend mixing fruit with protein and fat as they disrupt the absorption of heavier meals if consumed together.
The simplest way around this is to turn your fruits into a nutritious smoothie and drink it at least 30 minutes away from other foods.
4.Use Frozen Fruits
To ensure you have access to fresh fruits throughout the year, freeze your blueberries, strawberries and raspberries. You can take them out of the freezer whenever you want. I always stock up on bananas, pineapples and mangos to freeze. In addition to delicious smoothies, I use frozen fruits in baking, oatmeal and cereal bowls or as yogurt toppings.
5.Consider Dried Fruits
Dried fruit is delicious, nutritious and an excellent substitute for fresh fruit. Mangos, raisins, dates or apricots: the choice is endless! You can also prepare small servings of dried fruit with trail mixes as a healthy snack. Just be mindful that dried fruits are higher in sugar content.
This is a great habit that my mom has taught me. No matter where she is heading, she thinks of bringing a fruit or two with her. Fruit will fit in small bag or containers and can save you from the chips and other fatty or sweet temptations!
All fruits contain sugar, but they also contain water, healthful nutrients, vitamins and minerals, and fiber, which makes them a much better alternative to seemingly healthy snacks that contain processed sugars. Remember high fiber foods slow down digestion, which means your blood sugar won’t spike as quickly after eating fruit.
As with most things in life, moderation in everything is key, including in moderation!
If you want to learn how to keep your blood sugar stable check out this post or if you need guidance on weight loss or preparing sugar-free or low sugar meals and snacks, get on a free call with me to discuss your main concerns and how I can help you.
check out more [Building consistent Healthy Habits])
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