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WEDNESDAY WISDOM: Are some fruits better than others? Breaking down High Sugar VS. Low Sugar Fruits

Since its summer time, I thought I'd write a little bit about my favorite summer treat, FRUIT! So many good fruits are in season this time of year, I love it! But fruit definitely fits in the category of "moderation is key". Fruit is healthy, of course, but it contains sugar. Sugar is the main cause of weight gain, and by controlling our sugar intake, we can better reach goals of weight loss if that's what we're aiming towards. With my clients I suggest sticking around 35g or less of sugar per day for weight loss. This adds up quicker than you think! I typically recommend 1-2 pieces of fruit per day. Sugar from fruit is much better than reaching for a bag of skittles or a donut because you're getting the fiber, vitamins, minerals, etc, that comes with a piece of fruit. But I was curious, what fruits should I be more cautious about with my sugar intake?

Here's a list of 5 low sugar fruits to keep around this summer, and also my favorite way to eat them! I have also included the top 5 highest sugar fruit which you should try to limit in your diet. 

Hope you enjoy this Wednesday wisdom!

Lowest sugar fruit:

  1. Avocado: only 1 gram of sugar per avocado! Basically my favorite food ever, I can eat it any way! But I really love it in a smoothie or with cottage cheese and salt and pepper, simple and delicious!
  2. Raspberries: only 5 grams of sugar per cup. I love raspberries fresh like candy, or stirred into plain yogurt and made into a healthy Popsicle! 
  3. Blackberries: only 7 grams of sugar per cup. I love black berries stirred into some plain yogurt and granola for a light pre workout breakfast.
  4. Strawberries: only 7 grams of sugar per cup. I love strawberries dipped in melted dark chocolate for a guilt free sweet treat to end the night. Or in my favorite summer salads {spinach, strawberries, avocado, red onion, slivered almonds, feta cheese, vinaigrette dressing}
  5. Casaba Melon: That bright yellow, round fruit about the size of a cantelope, with slightly wrinkly skin. It is the lowest sugar melon with 5 grams sugar for 1/2 cup. Try one sliced with cottage cheese, or sliced with a drizzle of lemon juice.

Highest Sugar Fruits

  1. Lychee: 29 grams of sugar per cup! Yikes! But loaded with calcium, so moderation is key. They take so long to peel open that you probably couldn't get to a full cup unless you have all day ;)
  2. Figs: 27 grams of sugar per cup. However, they are packed with healthy fiber, so maybe just don't eat a whole cup at once :)
  3. Mango: 23 grams of sugar per cup. Mangos are my favorite, so I had a hard time putting them on the list, buuuut I always split the mango with my husband, or put just a few frozen cubes in my smoothie, so it's never quite a full cup ;) For your next date night, instead of buying a tub of ice cream, split a mango! It's very romantic, and healthy!
  4. Cherries: 18 grams of sugar per cup. No wonder they taste like candy! If eating cherries, only grab a few, avoid sitting next to a bottomless bag.
  5. Grapes: with 15 grams of sugar per cup, be careful. a cup can go pretty quick with these convenient little poppers. If I eat grapes I have them as a frozen sweet treat when I'm craving a Popsicle. Simply stick a bundle of fresh grapes in your freezer for an hour or two. Great poolside summer snack, just watch your portions! 

Enjoy some fresh in season fruit this summer, try new recipes or keep it simple, just remember portion control. HAGS :)

-Britt

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