15 low sugar fruits and berries

Lemon and lime: 5 g sugar per cup1

If you want to choose fruits that are low in sugar, lemon and lime may be the obvious choice due to their sour taste. Although lemons and limes are not fruits that are typically eaten whole, you can use them to add flavor to dishes and drinks while adding minimal sugar and calories. Lime and lemon zest have a concentrated flavor that works well in many dishes and baked goods, and their juice makes an ideal savory sauce for meat, fish and other main courses. As citrus fruits, lemons and limes are rich in vitamin C and other antioxidants, which may have protective effects on health.

Boiled vegetables for weight loss and fat removal

You should find out what fruits and vegetables you can eat while losing weight. When losing weight, it is recommended to pre-process foods. Vitamin B6 can be considered one of the most resistant to the effects of elevated temperatures. This vitamin is present in the following foods:

legumes;
pepper;
cauliflower.

Vegetables should be steamed for no more than 5–10 minutes. However, many vitamins are destroyed when the product is boiled at temperatures exceeding 90 °C.

Strawberries: 7 g per cup1

Strawberries contain the same amount of sugar as blackberries. It is usually sweeter, but still contains few sugars. It also contains vitamin C, which boosts immunity, folate, which is essential for women planning a pregnancy, and potassium, which plays an important role in maintaining heart health. Strawberries are high in water and fiber, making them low in calories. Also low in sugar, it is ideal for snacking and can be used as an addition to any meal.

Recipes for dietary fruit dishes

Those losing weight will not have to starve, because today nutritionists and specialists have developed many different salads and recipes with fruits for weight loss:

Classic option. Cut banana, kiwi, pear, apple, tangerine 1 piece each. Stir, season with yogurt (4 tbsp), lemon juice (1 tsp).
With mozzarella as an excellent dish for breakfast or dessert. The benefits of fresh fruits will be fully preserved. Chop and mix apple, banana, orange, lemon in a salad bowl. Add mozzarella (30 g), honey (0.5 tsp), cinnamon (1 tsp), sprinkle with lemon juice. Mix.
Puff pastry with a pleasant taste and beautiful presentation. Cut pomegranate, kiwi, banana, orange, apple, strawberries into slices, add lemon juice (1 and 1 tbsp), honey (0.5 tsp). You can sprinkle with citrus juice.
Tropical salad with an original taste and pronounced fat-burning properties. Chop pineapple (100 g), mango, grapefruit and kiwi (1 piece each), mix. Sprinkle with lemon juice (2 tbsp). Sprinkle coconut flakes on top.

It is not true when those losing weight think that it is impossible to lose weight at the holiday table. What if you prepare a sweet, delicious dessert as a treat for those who are on a diet:

Winter salad. 1 apple, 2 oranges, 0.5 pineapple cut into cubes or slices. Squeeze juice from 1/2 orange. Mix. Sprinkle with raisins (8 -10 pcs). Pour over orange juice (2 tbsp.). Garnish with mint leaves.
Baked pear in the oven with honey. Calorie content - no more than 131 kcal. To prepare: Divide 80g pears in half. Scoop out the pulp and seeds from the center to make a pocket. Add the filling by mixing ricotta cheese (25g) with honey (10g). Place the contents in a pear, place in a preheated oven (t+220 degrees), bake for 15-25 minutes.

Fruits are beneficial for health and weight loss, a source of fiber, vitamins, microelements and fructose. If you want to get rid of excess weight, it is important to know which ones you can consume and which ones you should avoid. Nutritionists recommend including unsweetened fruits with low fructose content and a low glycemic index (citrus fruits, kiwi, apples) in your diet. If you adhere to a fruit mono-diet, the duration should not exceed 5 days. If you wait longer, you should gradually introduce protein products.

Fruit for breakfast is a good alternative to oatmeal, scrambled eggs, and omelet. Suitable for people who count the calories they eat and adhere to a moderate diet. Of course, you can’t get enough of fruits alone. You have to endure hunger. However, with the right choice and proper consumption of low-calorie unsweetened fruits, you will definitely be able to lose excess weight.

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Honeydew: 14 g per cup1

Honeydew melon is another type of melon that, like cantaloupe, is low in sugar and high in vitamin C. Its high potassium content helps support heart health by lowering blood pressure (along with following a low-sodium diet).1 Potassium is also important electrolyte, which is necessary for hydration. Combined with the high amount of fluid that Honeydew Melon boasts, it will help you recover from an intense, sweaty workout.

Recommendations

In order for fruits to play their role as dietary products flawlessly, you need to know a few rules for their proper use.

https://www.youtube.com/watch?v=qnTS4Q1ie2c

For quick weight loss, fruit fasting days are good, especially apple and grapefruit days. You can lose up to 2 kg of weight per day. But at the same time you need to have a good stomach: if you have diseases, it may not withstand such a powerful attack of organic acids.

Fruits are much healthier in their raw form, but when losing weight, you can also eat heat-treated ones - they are gentle on the stomach and allow you to prolong your diet.

They must be washed thoroughly before use. Throw away rotten and spoiled ones immediately, because harmful substances could spread throughout the fruit.

If the diet is long-term, as additional products you need to choose dietary ones and those that go well with fruits: vegetables, milk, low-fat cottage cheese, kefir, chicken, lean fish.

Follow the basic rules for losing weight that work for any diet and ensure its high effectiveness: exercise, eat small meals, drink plenty of water, don’t eat at night.

You can use fruit cocktails, fresh juices, smoothies, juices. However, they must be homemade and without added sugar.

Experts say that only seasonal fruits are beneficial.

If you are the type of person whose appetite wakes up mainly in the evening, just eat some fruits that block hunger, and the problem will be eliminated. Apples are especially good in this regard.

Peaches: 13 g per cup1

Peaches are sweet pitted fruits that contain small amounts of sugar and antioxidants. They are also high in fiber, which can aid digestion. Peach is a great fruit to make a low-calorie, low-sugar dessert. To do this, the fruit can be cut in half and grilled. You can also serve them with regular Greek protein yogurt for a high fiber and protein snack.

Approximate daily diet for a seven-day diet

A fruit diet helps you lose 10 kg in a week. In this case, you should adhere to the following menu:

breakfast. At this meal, eat a small amount of peanuts and 1 grapefruit. A worthy alternative to these products are: 2 kiwis and 4 cereal cookies. You can also prepare a salad dressed with low-fat yogurt;
lunch should contain foods that contain proteins. These dishes include: omelette without adding oil, boiled chicken fillet;
For an afternoon snack you can eat tangerine, watermelon, apple. These products are ideal for making a low-calorie salad;
dinner consists of 200 grams of boiled chicken, 200 ml of green tea.

Plums: 16 g per cup1

Like other dark blue and purple berries, plums are rich in antioxidants, especially polyphenols. Research has shown that these powerful plant compounds have antioxidant effects. Although one cup of plums contains more sugar than the same amount of some other fruits and berries on this list, plums contain a lot of fiber and water, which helps minimize their impact on blood sugar levels. Fresh plums contain a lot of water and the sweetness is not as strong. Dried plums, prunes, have a more concentrated sweet taste. Prunes are a natural laxative, while fresh plums have a less laxative effect

Is it allowed to eat vegetables at night?

It is recommended to eat low-calorie vegetables shortly before bed. Women who want a vegetable salad can cut beets and boiled carrots.

At the same time, you should not eat boiled beans at night. This product contains a large amount of protein.

The last meal should be no later than six o'clock in the evening. At the same time, food is consumed in small portions. Eating in the evening allows you to get rid of the feeling of hunger.

Oranges: 17 g per cup1

Like other fruits, especially citrus fruits, oranges are high in vitamin C. They are larger than lemons and limes and have a sweeter taste, making them popular among those who enjoy freshly squeezed juices. Although orange juice retains a lot of vitamin C, eating a whole orange provides beneficial fiber, which slows digestion and limits its effect on blood sugar levels. Oranges have thick skins, making them easy to transport and great for a quick snack.

Why is sugar harmful?

Sugar is a fast carbohydrate. The glycemic index of this product is 70 units. That is, when you eat sugar, your blood glucose level rises very quickly. Fast carbohydrates do not provide any benefit to the body. All people should limit their consumption, and some people need to completely eliminate sugar from their diet. A small amount of fast carbohydrates is allowed only for people experiencing intense physical activity, as they promote maximum fatty acid burning and effective weight loss.

Grapefruit: 16 g per cup1

Grapefruit is another popular citrus fruit with a slightly tarter flavor than orange, although it has a similar nutritional profile to orange. Grapefruits, like other citrus fruits, are rich in vitamin C and are the largest fruit among them. In addition to vitamin C, they also contain B vitamins and vitamin A. They are popular among those who want to lose weight. This may be due to its high fiber and water content, which makes grapefruit a filling snack. Many years ago, this fruit became the main character of the so-called “grapefruit diet”, which many people were passionate about. This diet has attracted the interest of scientists, and as a result, some studies have been conducted that confirm the role of grapefruit in weight loss. At the same time, other studies have shown that grapefruit, as a single fruit, is not a magical weight loss remedy. However, regardless of its effect on weight loss, grapefruit is definitely an excellent choice if you need a low-sugar fruit.3

List of fruits

Below are the most popular and affordable fruits that you can safely include in your diet. The only limitation to their use may be individual intolerance to a particular product.

Grapefruit

With a low calorie content, this fruit can give you a feeling of fullness. In addition to the fat-burning effect, it has a beneficial effect on liver function. Its use is considered unacceptable in the presence of ailments such as ulcers and gastritis.

A pineapple

One of the most popular fruits used in various diets. The substance bromelain contained in the fruit has the ability to break down fats. Therefore, it is recommended to use it not only as a pleasant snack, but also after a hearty feast.

Kiwi owes its sour taste to ascorbic acid, which its composition is rich in. In addition, regular consumption normalizes protein metabolism in the body. But when losing weight, important qualities become: prevention of the formation of blood clots and cholesterol plaques, normalization of digestion.

Apples are green

Apple diets are common throughout the world. But you should understand that for weight loss it is better to eat green varieties. Red and yellow fruits can be very sweet and do not help you lose weight at all. Apples can be used as a light snack. In this case, you can enjoy the delicious fruit, and it is easier to give up sweets and other sweets.

Pears

A less popular product for weight loss than apples. But this is absolutely undeserved. Nutritionists recommend eating it only in fresh form. The dried product is high in calories. Pear helps to cope even with depression, which is typical for people on strict diets, due to the content of essential oils.

Pomegranate

It belongs to the category of diuretic fruits. Due to the presence of amino acids, metabolism is accelerated. Moreover, all parts of the pomegranate have beneficial properties. Recommended for use in autumn and winter, as it retains all its beneficial properties for a long time.

Nectarine

This fruit is ideal for your diet. It removes excess fluid and cleanses the blood. In addition, it has a pronounced rejuvenating effect. It is not for nothing that it is often included in cosmetic products.

Cherry plum

If you add this healthy fruit to your diet, you can get rid of 3 to 4 kg of excess weight in 3 months. This is a slow weight loss, but it is the least dangerous for the body. And you don’t have to worry that the weight will come back again.

Orange

Rich in dietary fiber, which takes a long time to digest. The fructose content is insignificant. This combination of beneficial properties makes it an ideal fruit for weight loss. Citrus fruits are best consumed separately from main meals. Combining them with certain foods can lead to indigestion.

Lemon

Perhaps the most popular fruit, which helps to quickly get rid of unwanted volumes and kilograms. But it can be consumed regularly only by those who do not have problems with high stomach acidity. There are also no ulcers or gastritis. Otherwise, you risk acquiring new problems with the gastrointestinal tract, and then you will have to think not about losing weight, but about restoring your health.

Sour berries (cranberry, sorrel, currant)

They can be easily found at local vegetable markets when in season. Therefore, do not miss this opportunity, because in addition to helping you lose weight, they can improve your immunity. In winter, you can eat frozen berries.

Cranberries: 5 g per cup1

Although cranberries are not typically considered a snacking berry, they, like other berries, are packed with nutrients. Due to its low sugar content, cranberries have a sour-astringent taste. One of the main health benefits of cranberries is their ability to prevent urinary tract infections due to the presence of a large number of special antioxidants, proanthocyanadins. In addition, the berries contain a lot of fiber, and studies have also shown the positive effect of cranberries on blood cholesterol levels. When choosing cranberry products or juices, choose ones that have no added sugar. Many of us associate cranberry jelly with Christmas dinner, but we forget that many homemade cranberry dishes tend to be high in sugar. To reap the health benefits, try to consume whole berries or unsweetened juice.

Pineapple for weight loss

A tropical product whose calorie content is slightly higher (50 kcal/100g). But it breaks down fats no worse than its other counterparts due to the content of enzymes and bromelain in the composition. There is also a lot of malic and tartaric acid, magnesium, potassium, silicon, and manganese. The fruit is an excellent prevention of heart attacks, thrombosis, thrombophlebitis, atherosclerosis:

speeds up digestion;
regulates the functioning of the pancreas;
reduces blood viscosity.

Worth knowing! Do not use if you have high acidity, gastritis, ulcers, or allergies to avoid exacerbations.

Avocado: 1 g per cup1

Avocados probably aren't the first food that comes to mind when you think of fruit, but you should know that these fruits contain easily digestible fats and contain very little sugar. They are also rich in vitamin K and folic acid, while containing very few carbohydrates. The heart-healthy unsaturated fats and potassium they contain make them a great food to include in your diet. Although avocado fruits are not as rich in vitamin C as most traditional fruits, they still contain almost 20% of the daily value, along with vitamins B5, B6 and vitamin E.

Rules for eating fruits

In order for fruits to bring maximum benefits and not slow down your weight loss, you should follow a few simple rules for taking them.

It is better to eat fruits and berries an hour before the main meal.
Start your morning with a glass of citrus juice. It could be lemon, grapefruit, orange, or a combination of both.
Apples should be consumed before about 4 pm.
All fruits not included in the list above are best eaten a couple of minutes before meals. This way you definitely won’t overdo it with the amount of food you consume.
When eating fruits as dessert, take a half-hour break. That is, you won’t be able to eat them right away, but only 30 minutes after lunch.

Unsweetened fruits can help you get the figure of your dreams. Don’t set strict restrictions for yourself (don’t go on mono-diets). In most cases, they do more harm than good. Gradual weight loss with the inclusion of fruits in the diet will ensure the desired result and its preservation in the future.

For information on what fruits you should not eat when losing weight, see below.