If you’re someone who craves sweets as much as we do, cutting down on sugar might seem really challenging. The first step could be eliminating refined sugars from your diet, leaving behind
natural sugar options
For instance, choose fresh fruit. Although fruit is crucial for a well-balanced diet, selecting low-sugar varieties is preferable if you aim to reduce your sugar intake, particularly if you have diabetes.
These varieties have less than 10 grams of sugar per serving, making them perfect as they
recommended daily intake
for women is 25 grams a day, they’re also less likely to spike your blood sugar and can help keep you feeling fuller longer. That means these fruits are also good for those with diabetes. Keep reading to find out which fruits are lower in sugar and the nutritional benefits of each.
The advantages of consuming fruits with lower sugar content
“Adding low-sugar fruits to your dishes can help maintain energy levels while still offering ample nutrients, fiber, and antioxidants,” according to the statement.
Chris Mohr, PhD, RD
The fitness and nutrition consultant from Fortune Recommends Health states, “These fruits generally have fewer calories, making them ideal for individuals looking to monitor their weight and reduce the risk of obesity along with associated health problems.”
Fiber is essential for a well-balanced diet as well, and the fiber found in low-sugar fruits aids in slowing down digestion and carbohydrate absorption, which leads to a slower increase in blood sugar levels, according to additional information.
Cassandra Padula Burke, Registered Dietitian Nutritionist, Certified Personal Trainer
a registered dietitian nutritionist, a triathlon coach, and the founder of Catalyst Performance Lab
Wellness
Increase Your Metabolism and Stabilize Your Blood Glucose Levels Simply by Taking a Walk Post-Meal
According to an expert, a brief 15-minute walk offers significant health advantages.
Low-sugar fruits still taste sweet.
Even though some fruits have lower sugar content compared to others, they still possess a naturally sweet taste. Mohr emphasizes the significance of acknowledging this fact.
added
sugar is different from
naturally occurring
Sugar, similar to what you find in fruits.
“Fruits with less naturally occurring sugar, like berries, can still be satisfying for those who like sweet flavors,” he says. “That makes them a good choice for those monitoring their sugar intake, including people with diabetes or those who are watching their calorie intake.”
Is fruit with less sugar beneficial for people with diabetes?
The short answer is yes, these fruits are good for those with diabetes. Why? “Low-sugar fruits may help regulate blood sugar because they have a
lower glycemic index
,” says Burke. “This means the sugar content in them does not spike blood glucose levels the way high-sugar and refined carbohydrate foods do.”
As these choices have more fiber, they decelerate the pace of digestion and sugar absorption. Adding them can be beneficial.
a diabetes-friendly diet
, particularly when controlling blood glucose levels, proves advantageous.
Similarly wise is choosing fresh fruit over fruit juice (usually lower in fiber) or dried fruit (often higher in sugar).
Note:
”
Although low-sugar fruits are preferable for managing blood glucose levels, they should still be consumed in moderation,” explains Burke. A suitable guideline is about two portions of whole fruit each day. Overindulging in just one type of food can be detrimental to your health, so finding equilibrium is crucial.
The top low-sugar fruits that also benefit people with diabetes.
Here are some of our top nutritionists’ preferred low-sugar fruits along with their benefits, particularly for individuals managing diabetes.
Low-sugar fruit: Berries
Strawberries, blueberries, raspberries, and blackberries offer numerous benefits. Low in sugar content and rich in essential daily vitamins and minerals, they serve well for both morning meals and between-meal bites. As stated by Burke, “A single cup of these berries includes about five to seven grams of sugar, which makes them an excellent fiber-rich choice aiding in blood sugar control.”
“They contain plenty of vitamins and antioxidants as well,” says Mohr. “Strawberries are an excellent source of vitamin C and manganese, whereas blueberries are renowned for their high levels of antioxidants and dietary fiber, which could potentially
protect against heart disease
,” he says.
Low-sugar fruit:
Kiwi
Kiwi offers approximately six grams of sugar per piece of fruit and complements berries (particularly strawberries) nicely, according to Burke. Additionally, it is exceptionally nutrient-dense, containing vitamins such as “C, K, and folate.” These nutrients aid in boosting immune function, maintaining bone strength, enhancing skin condition, and promoting cell development, as she points out.
Kiwi fruits are also rich in fiber. Each kiwi contains about three grams of fiber, according to Mohr.
ideal for digestion
Moreover, he notes, “they possess a digestive enzyme known as actinidin, which aids in breaking down proteins.”
Wellness
Do Multivitamins Have Benefits? An MD Shares Insights for Women Over 50
Although research findings vary, multivitamins could be advantageous for some individuals. Discover what to search for.
Low-sugar fruit:
Peaches
A medium-sized peach, approximately 2.5 inches in diameter, has around six grams of sugar, which makes it a suitable choice for those looking to manage their blood glucose levels due to its lower sugar content,” explains Burke. “Additionally, peaches provide vitamins A and C along with potassium.
support vision
, supporting immune health and maintaining heart health by managing blood pressure.”
Low-sugar fruit:
Avocados
Although commonly considered a veggie, avocados are indeed fruits—ones that diabetics can enjoy due to their low sugar content. As stated by Mohr, these fruits contain roughly one gram of sugar but are abundant in beneficial fats along with being high in fiber and vitamins E, C, and B6. Additionally, according to Mohr, the healthy fats within avocados facilitate the absorption of essential fat-soluble vitamins, making them an adaptable component to add to various dishes.
Continue reading for additional choices of nutritious foods.
Top Low-Carb Grains: Enjoy Nutritional Benefits While Cutting Down on Carbohydrates
Physicians Share Natural Ways to Reduce Blood Sugar Levels (Tip: Cinnamon Is Beneficial)
Physicians Reveal Top Supplements for Combating Fatty Liver Disease
This material does not replace professional medical advice or diagnosis. Be sure to discuss with your doctor before following any treatment plan.
.
