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Low-sugar Fruits for Good Health

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Fruits are recommended as a part of the daily diet by health experts. Read the article to know the benefits of consuming fruits with a low glycemic index.

Medically reviewed by

Dr. Vidyullatha. H. N

Published At February 24, 2023
Reviewed AtAugust 9, 2023

What Are Low-sugar Fruits?

Fruits are nutritious, rich in antioxidants, provide immunity, and protect us from cellular damage. Fresh fruit consumption not only appeases satiety and reduces unhealthy cravings for junk foods but also helps maintain long-term systemic health. Fruits are versatile, and each fruit has a unique taste. Due to the natural sweetness in most fruits, these are considered reliable ways to lose weight as they can prevent sugar cravings.

Fruits with low sugar content or glycemic index (fruits that do not cause rapid spikes in blood sugar levels post-consumption) contain important phytonutrients vital to general health. Certain fruits are considered very healthy as they are low in sugar. More portion servings can be consumed without restrictions, as they contribute to reasonable or comparatively much smaller amounts of carbohydrates and sugar than fruits with a high glycemic index (GI).

What Kind of Sugar Should Be Avoided?

According to research, one serving of fruit would yield approximately 15 g (grams) of carbohydrates. Nutritionists or dieticians do not recommend certain fruits because of their high amounts of natural sugars. Therefore, if a person is suffering from diabetes or planning a low-carbohydrate diet, it can be discussed with a nutritionist or a healthcare provider to include fruits with a low glycemic index. Foods with high sugar content or processed foods must be avoided, as they are high in calories and can cause obesity, leading to an increased risk or predisposition to systemic diseases.

The most recommended low-sugar fruits that have a high range of health benefits include :

1. Limes: While lime fruits contain approximately 1.1 grams of sugar, 7 grams of carbohydrates, and 1.9 grams of fiber, lemons usually contain 1.5 grams of natural sugar, 5.4 grams of carbohydrates, and 1.6 grams of fiber. These fruits are rich in vitamin C content or ascorbic acid.

2. Apricots: Apricots yield around 3.2 grams of sugar, 3.5 to 3.8 grams of carbohydrates, and around 0.7 grams of fiber in a single fruit. These fruits are rich in vitamin A and beta-carotene.

3. Cranberries: Cranberries contain around 3.8 grams of sugar, yield upto 12 grams of carbohydrates, and 3.6 grams of fiber per cup of fruit. They have excellent antioxidant content and are high in vitamin C.

4. Guavas: Guava has almost 4.9 grams of sugar, around 7.9 grams of carbohydrates, and 3 grams of fiber in a single fruit. Apart from vitamin C, these fruits also contain iron, vitamin A, and calcium.

5. Raspberry and Blackberry: While a single cup of raspberry can yield upto 14.7 grams of carbohydrates and 8 grams of fiber, blackberries, on the other hand, have only upto 7 grams of sugar and yield comparatively higher carbohydrates of upto 13.8 grams and 7.6 grams of fiber. Raspberries are rich in omega-3 fatty acids, potassium, and manganese, while blackberry is a good source of vitamins C, E, and K.

6. Strawberries: These also have around 7.4 grams of sugar and approx. 10.7 to 11.7 grams of carbohydrates with 3 grams of fiber in a single cup of fruit. This fruit is a potent antioxidant source.

7. Blueberries: These have more sugar content than the other berries, upto 15 to 17 grams, and also higher in carbohydrates, with 21 grams and 3.6 grams of fiber in a single cup of fruit. These fruits are rich in vitamin K.

8. Kiwis: Nutritional content in single kiwi fruit consists of upto 6.2 grams of sugar, yields nearly 9 to 10 grams of carbohydrates, and has 2 grams of fiber. These fruits are great sources of dietary fiber, and tart fruits aid in both immune and digestive health.

9. Figs: The nutrition content in a small fig is around 6.5 grams of sugar, yielding 6.7 to 7.7 grams of carbohydrates. They have 1.2 grams of fiber. These are particularly rich in calcium and potassium that regulates bone metabolism.

10. Grapefruit: Grapefruit has a slightly higher sugar quantity; every half serving of fresh grapefruit contains 8.5 grams of natural sugar, yielding nearly 13 grams of carbs. It has around 2 grams of fiber. They have sources of copper which can be used by our body for energy production, and it is also rich in vitamin K.

Conclusion

Fruits with a low glycemic index on regular consumption can appease the appetite, benefit systemic health, and enhance immunity. It also helps in reducing the cravings for unhealthy snacks. However, it would always be ideal to consult a dietician or nutritionist on the type of fruits that can be included in the daily diet based on individual requirements and general health.

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Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop

Dentistry

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