![]() ![]() “Low-sugar fruits have less of an impact on blood sugar – but rather than cutting out fruits completely, it’s more important to focus on the portions you’re eating,” Cunningham explained. Research, published in the BMJ, found that drinking fruit juice was associated with a higher risk of type 2 diabetes than eating specific whole fruits – particularly blueberries and apples. High GI fruits include bananas, watermelon, pineapple, mango and raisins. High GI foods spike your blood sugar rapidly, while low GI foods have less of an effect on blood sugar. But eating more than the recommended daily allowance of fruit may cause your blood sugar to rise at a quicker pace than others – especially if they are high glycaemic (GI) fruits. “Berries, including blackberries, strawberries, and blueberries, are probably the lowest in terms of carbohydrate (sugar) content if you are following a low-carb diet,” Cunningham explained.Įating fruit as part of a healthy diet shouldn’t raise your risk of diabetes. If you’re trying to lower your daily sugar and carbohydrate intake, incorporating these low-sugar fruits can help you maintain a healthy weight and reach your weight-loss goals. As well as being packed with essential nutrients, they contain significantly more vitamins, minerals and fiber and potassium than highly processed choices. Related: Lemon water benefits: are there any?Įating low-sugar fruits is a healthy way to satisfy your appetite.They also contain many different plant chemicals, including flavanols, which are associated with skin health and better brain function,” she said. “Citrus fruits are rich in vitamin C, and the orange also contains compounds that the body converts to vitamin A. Packing 12 g of sugar per standard orange and loaded with vitamin C, a glass of orange juice has twice the amount of sugar and a third of the fiber. With 19 g of sugar in one medium apple, this hydrating fruit is made up of roughly 86% water, so if you’ve been wondering how to stay hydrated, adding an apple into your daily diet alongside drinking plenty of water can be a great way to do it. Interestingly, the apple also contains properties that can help with sleep, anxiety and mood disorders.” It can also be useful for those experiencing constipation as the sorbitol draws water into the bowel to soften poop. “The fruit sugar found in apples, called sorbitol, has a lower impact on blood glucose levels. “Along with mixed fibers and a whole host of vitamins and minerals, there are around 300 different phytochemicals (plant chemicals) that feed our gut bacteria within the humble apple,” Cunningham said. “As well as potassium and magnesium, they also contain Vitamin E, which plays a vital role in maintaining healthy skin and eyes as well as supporting the immune system,” Cunningham explained. This nutrient-dense fruit is loaded with healthy fats, which is associated with a lower risk of heart disease and a reduction in blood pressure and cholesterol. Yep, avocados are a low-sugar fruit, although you may not have guessed it. So, if you’re taking medication, it’s always good to check whether this applies to you by having a chat with your medical professional,” Cunningham said. “Grapefruit is known to interfere with the absorption of various medicines (including those that lower cholesterol or blood pressure). One study, published in the Journal of Medicinal Food, found that people who ate half a grapefruit before meals lost significantly more weight than those who didn’t. GrapefruitĪ great option for breakfast or an alternative to sugary snacks, half a grapefruit contains 8.5 g of sugar. They are also a good source of fiber and vitamins C, E and K. ![]() One cup of blackberries only has 7 g of sugar,” explains Cunningham. “The blackberry is another berry full of beneficial plant chemicals, such as anthocyanins, which have anti-inflammatory and anti-microbial properties.
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