Excess added Sahara linked to weight gain, type 2 diabetes and heart disease. However, it is important to understand the difference between natural and added sugar, reports Sports.kz with reference to Unian.net.
In particular, natural sugars are found in foods such as fruits (fructose and glucose) and milk (lactose). Sugar is also added to food during processing, writes Eatingwell. “Eating unprocessed fruits and vegetables, which often contain moderate amounts of natural sugars, provides a variety of benefits—fiber, vitamins/minerals, and phytochemicals,” said registered dietitian Colette Mico, RD.
Research also supports the health benefits of fruit despite its sugar content. “A recent study showed an inverse relationship between whole fruit consumption and the risk of diabetes. The more whole fruits consumed, the lower the risk of developing diabetes. This may seem contrary to what most people think,” Miko said.
To help you navigate sugar, experts have named fruits that are low in sugar.
1. Lemons and limes
They top this list as the lowest sugar fruit, with 1 and 2 grams of sugar per fruit, respectively. In addition to being lower in sugar, these citrus fruits are also rich in vitamin C. Since snacking on one of these acidic fruits is unlikely, try adding them to other dishes.
2. Avocado
Although many people assume that avocados are vegetables, they are actually a fruit. These fruits contain only 1 gram of sugar per whole piece. In addition, avocados are also rich in fiber, with half an avocado providing about 7 grams of fiber. Julie Pace, RD says, “Adding avocado to your meals may increase feelings of fullness, help you achieve weight management goals, improve gut health, reduce your risk of cardiovascular disease, and improve the quality of your diet.”
3. Raspberry
Not only is it low in sugar (5 grams of natural sugar per cup), but it’s also low in calories and high in fiber—8 grams, which is more than a quarter of your daily value of 25 to 34 grams.
4. Kiwi
“One small kiwi contains only 6 grams of natural sugar, 2 grams of fiber and almost 90% of the recommended daily value of vitamin C! They are also a rich source of carotenoids, a special type of phytochemical that promotes eye and skin health,” Miko said. These fruits also have many other health benefits, from relieving constipation to improving sleep.
5. Blackberries
“One cup of blackberries contains only 7 grams of natural sugar and 8 grams of dietary fiber. Blackberries are also a source of phytochemicals (plant compounds that fight disease), including those that prevent chronic disease and improve memory,” Miko said.
6. Strawberry
Not only do strawberries contain nearly 100% of your daily value of vitamin C per serving, but they are also low in sugar, with just 7 grams per 1 cup of halved strawberries. The combination of fiber, antioxidants and potassium in strawberries also makes them good for heart health.
7. Watermelon
A cup serving of watermelon contains less than 10 grams of sugar and up to 5 ounces of water. Watermelon is also rich in lycopene, an antioxidant that breaks down oxidative stress and is associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes and Alzheimer’s disease.
8. Grapefruit
It is considered a low-sugar fruit, with just ½ of a grapefruit containing less than 11 grams of sugar. Grapefruit is rich in vitamins A and C, two key nutrients that help support the immune system.
9. Papaya
The sugar content (11 grams) per cup of diced papaya is much lower than other popular tropical fruits such as pineapple or mango. Additionally, papaya is high in folic acid—about 54 mcg per cup, or about 14% of the recommended daily value of folic acid.
10. Melon
Snacking on melon can help you reach your hydration goals. It is also an excellent source of beta-carotene, a “provitamin” that the body converts to vitamin A to support vision and reproductive health. One cup of melon contains almost a third of the daily value of vitamin A.
11. Oranges
A whole orange contains 12 grams of sugar and is a good source of fiber: 3 grams per fruit. Apart from vitamin C, oranges are also a good source of essential nutrients such as potassium and folic acid.
12. Peaches
These fruits contain less than 13 grams of sugar per piece and other nutrients such as fiber, potassium and vitamins A and C. Like many fruits, peaches contain soluble and insoluble fiber. Soluble fiber controls cholesterol levels, while insoluble fiber aids digestion, preventing constipation, and has many other benefits from each.
The material is for informational purposes only. Before making a decision, consult a specialist.
2024-04-07 19:35:22
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