Don't Fear Fruit! These 9 Low-Sugar Fruits Are the Best For Weight Loss

08/11/2018 - 12:44 AM

Fruit is not the enemy when it comes to weight loss! Registered dietitian Stephanie Ferrari, MS, RDN told POPSUGAR "According to the Dietary Guidelines for Americans, not a single age group 9-years-old and over are getting enough fruit in their diet. Americans should be eating an average of two cups of fruit per day (recommendations vary depending on age and gender)." Jim White, RD, ACSM, owner of Jim White Fitness and Nutrition Studio [1] even suggested we aim for what the American Heart Association recommends, which is at least four servings of fruit per day [2], but no more than five.

Stephanie says that eating fruit is actually a great choice for those looking to lose weight. Since fresh fruit is low in calories and high in fibre, it can keep you satiated and satisfy a sweet tooth. It also contains water to keep you hydrated and plenty of vitamins, minerals, and antioxidants.

Stephanie Clarke, RD of C&J Nutrition [3] told POPSUGAR "while the sugar from fruit is different in that it brings along fibre, vitamins, and minerals, too much sugar [4] in any form can cause a steep rise in blood sugar levels that is then followed by a steep crash." So if you're watching your sugar intake, you should choose the low-sugar fruits listed here.

Raspberries

100 grams (about 3/4 cup): 4.4 grams sugar [5]

Strawberries

100 grams (about 2/3 cup): 4.9 grams sugar [6]

Blackberries

100 grams (just under 3/4 cup): 4.9 grams sugar [7]

Kiwi

100 grams (1 2/5 kiwis): 8.8 grams sugar [8]

Watermelon

100 grams (almost 3/4 cup): 6.2 grams sugar [9]

Avocado

100 grams (3/4 of an avocado): .3 grams sugar [10]

Plum

100 grams (1 1/2 plums): 9.9 grams sugar [11]

Grapefruit

100 grams (about 2/5 a grapefruit): 6.9 grams sugar [12]

Limes

100 grams (1 1/2 limes): 1.7 grams sugar [13]

Links:
[1] http://jimwhitefit.com/
[2] https://www.popsugar.co.uk/fitness/How-Much-Fruit-Should-I-Eat-Day-44990187
[3] http://www.cjnutrition.com/
[4] https://www.popsugar.co.uk/fitness/Too-Much-Sugar-Fruit-Smoothies-41686186
[5] https://ndb.nal.usda.gov/ndb/foods/show/09302?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Raspberries%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=
[6] https://ndb.nal.usda.gov/ndb/foods/show/09316?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Strawberries%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=
[7] https://ndb.nal.usda.gov/ndb/foods/show/09042?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Blackberries%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=
[8] https://ndb.nal.usda.gov/ndb/foods/show/45362722?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=raw+kiwi&ds=&qt=&qp=&qa=&qn=&q=&ing=
[9] https://ndb.nal.usda.gov/ndb/foods/show/09326?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=raw+watermelon&ds=&qt=&qp=&qa=&qn=&q=&ing=
[10] https://ndb.nal.usda.gov/ndb/foods/show/09038?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=avocado&ds=&qt=&qp=&qa=&qn=&q=&ing=
[11] https://ndb.nal.usda.gov/ndb/foods/show/09279?man=&lfacet=&count=&max=25&qlookup=plum&offset=&sort=default&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q326420=1&Q326421=1.5&Q326422=1&Qv=1&Q326420=1&Q326421=1.3&Q326422=1
[12] https://ndb.nal.usda.gov/ndb/foods/show/09112?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Grapefruit%2C+raw%2C+pink+and+red%2C+all+areas&ds=&qt=&qp=&qa=&qn=&q=&ing=
[13] https://ndb.nal.usda.gov/ndb/foods/show/09112?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Grapefruit%2C+raw%2C+pink+and+red%2C+all+areas&ds=&qt=&qp=&qa=&qn=&q=&ing=

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