7 fruits without sugar

blueberries

Based on the results of various research, it is recommended that the diet consist mainly of low glycemic index (GI) foods, as they offer a healthy source of energy without causing abrupt spikes in glucose levels. In this case, we are going to focus on the sugar in the fruit. There are different types of fruits with a greater or lesser amount of sugar (fructose).

In this article we are going to talk about the 7 fruits lowest in sugar and what is the importance of reducing it.

Studies on fruit sugar

According to a review published in Hospital Nutrition, certain studies indicate that fruit sugars, when consumed with fiber, can cause a reduced glycemic response due to the slower absorption process at the intestinal level, making them a convenient option.

On the contrary, the consumption of fruits provides not only carbohydrates but also a host of health-promoting nutrients, such as minerals, vitamins and a wide range of antioxidant compounds. However, if you need to control your blood sugar levels or plan to consume a substantial amount of fruit alone, it is recommended to opt for low-sugar, high-fiber, moderately ripe fruits and consume them raw. and unprocessed form.

There are a total of seven fruits that contain minimal amounts of sugar. On the white bread scale, fruits usually have a glycemic index ranging between 56 and 103.. Additionally, as we mentioned previously in our review of studies, choosing fruits with a lower glycemic index enhances the benefits of consuming them.

7 fruits without sugar

To ensure the consumption of fruits without an excessive amount of sugar, we are going to name the 7 fruits known for their low sugar content.

Blueberry

The blueberries, which They contain 6,1 g of sugars per 100 g, they are not only a rich source of potassium but also an excellent source of manganese. Additionally, they offer a variety of essential vitamins such as vitamin C, B3, K, beta-carotene and lutein.

The health benefits of blueberries are numerous. The bluish hue of these berries is attributed to their high concentration of antioxidant anthocyanins. These compounds play a crucial role in protecting the cardiovascular system, as well as improving memory and vision. In addition, they combat the effects of premature aging and help prevent infections, especially those of the urinary tract.

Raspberry

sugar free fruits

Raspberries, known for their intense, tangy flavor, have a remarkably low sugar content, of only 4,6 g per 100 g. Despite this, they are packed with a host of essential nutrients. This vibrant fruit boasts an impressive array of calcium, iron, potassium and selenium, as well as a host of vitamins C, E, K, B3, B5 and B9. Additionally, raspberries are a great source of beta-carotene and lutein.

Raspberry is known for its various advantages, including its antioxidant, diuretic, purifying and antirheumatic properties. The presence of fiber, specifically pectin, helps maintain a healthy digestive system by regulating intestinal transit.

Strawberry

strawberries

With a delicious natural sweetness, this particular substance contains only 5 to 7 grams of sugars per 100 grams, in addition to having more than 90% organic water content. Not only that, but it serves as an excellent supplier of essential nutrients such as vitamin C, B3, B5 and B9. Additionally, it contains choline, lutein and a variety of organic acids, all of which contribute to its detoxifying properties and its ability to relieve rheumatic symptoms.

The abundance of iron, calcium and other essential minerals found in strawberries distinguish it as a remineralizing and anti-anemic fruit, highlighting some of its notable benefits.

Watermelon

With only 4,5g of sugar per 100g, this particular fruit is considered one of the lowest in calories. The remaining 95% is composed mainly of water and fiber. In particular, it is high in vitamin C and carotenes, including beta-carotene (provitamin A) and lycopene. Additionally, it is a good source of essential minerals such as potassium and calcium.

Watermelon offers many health benefits. With its diuretic and cleansing properties, it is a perfect addition to weight loss regimens and beneficial for people suffering from kidney infections, prostate problems and arthritis. Additionally, it plays a role in regulating blood pressure.

Melon

The melon, which contains More than 90% organic water and 6 g of sugars per 100 g, it offers a generous contribution of antioxidant beta-carotenes and lutein. These compounds protect the skin against sun damage while promoting a healthy tan. In addition, melon is a valuable source of vitamin C, B3 and B9, as well as potassium, selenium, phosphorus and choline, which improve memory.

The advantages of consuming melon extend to promoting the optimal functioning of the renal system, making it an excellent natural cleanser.

blackberry

Blackberries are an exceptional source of various micronutrients and contain only 5,1 g of sugars per 100 g. They offer a wealth of essential minerals such as calcium, iron, potassium, zinc and selenium, as well as vital vitamins such as C, B3 and B9. Plus, blackberries are packed with antioxidants like lutein and beta-carotene (provitamin A). In addition, they are an outstanding source of vitamin K, which helps blood clot.

Blackberries offer a number of advantages, but a notable benefit is their rich content of malic acid, pectin, and a significant amount of anthocyanins. These antioxidant pigments not only contribute to the blue hue of blackberries, but also protect the immune and circulatory systems.

Nectarine

nectarine

Due to its resemblance to the peach, the nectarine stands out for its offer only 8 g of sugars per 100 g and for an impressive water content of almost 90%. Not only does it provide hydration, but it also contains significant amounts of potassium, phosphorus, zinc and iron. Additionally, it serves as a valuable source of vitamin C, B3 and choline, especially when consumed without removing the peel.

The notable benefits of nectarine include its beta-carotene and cryptoxanthin, which serve as antioxidants and precursors of vitamin A. These elements play a crucial role in protecting the skin from sun damage and stimulating immune function.

I hope that with this information you can learn more about the 7 fruits lowest in sugar.