nutrition low-sugar fruits
Avocado. Yes, it’s technically a fruit. And although this succulent food “used to be pooh-poohed for its higher calorie and fat content, we now know that its [monounsaturated plant-based] fat is one of its greatest nutrition benefi ts,” says Rachel Begun, RD, spokesperson for the Academy of Nutrition and Dietetics. Avocado’s high fi ber count makes it a good choice even if you’re trying to lose weight (just don’t eat several at a time). In addition, the healthy fat and fi ber content helps you feel full, which is a great tool for weight management, says Begun. Get more: Mash and use in place of
mayo in chicken salad or on sandwiches. Blend with green tea (another weight loss aid), unsweetened almond milk, and stevia for a satiating smoothie.
Berries. Berries of all kinds boast an excellent sugar-to-fi ber ratio. “Berries are nutrition powerhouses and pack a lot into very few calories,” says Begun. “And they have some of the highest antioxidant capacities of all fruits and vegetables.” Raspberries contain 50 percent of daily vitamin C needs and 30 percent of daily
fi ber in a single serving, blackberries add in vitamin K and folic acid, strawberries reduce hypertension risk, and a new study indicates that eating anthocyanin-rich blueberries correlates to a lower type 2 diabetes risk. Berries’ nutrient combination benefi ts the heart and mind and helps you regulate blood sugar, summarizes Begun. Be sure to choose organic; berries appear prominently on the Environmental Working Group’s “Dirty Dozen” list of foods with the highest pesticide residues. Get more: Simply eat them straight
and often, washing just before serving to prevent spoilage. For variety, try blending berries into sauces, tossing into green salads, and freezing inside ice cubes.
Cherries. With a benefi cial fi ber-sugar- water ratio, nutritionally dense cherries elicit a low glycemic response, while off ering bioactive compounds that support cancer prevention, heart health, and reduced risk for diabetes and Alzheimer’s disease, according to a 2011 overview published in Critical Reviews in Food Science and Nutrition.
Get more: Chop and fold into plain,
low-fat Greek yogurt; toss with berries in a fruit salad; stir into cooked high-protein quinoa; and, of course, eat hand to mouth (don’t forget a napkin).
Lemons and limes. “Lemons and limes are some of the lowest sugar fruits around and are loaded with vitamin C, a powerful antioxidant and anti-infl ammatory compound,” says Begun. Interestingly, citrus peel delivers even more antioxidant fl avonoids, carotenoids, and vitamin C than the juice, according to a 2010 study, for nearly zero calories. “T e citrus family contains an array of phytochemicals not found in other foods,” says Greg Hottinger, MPH, RD, coauthor of Coach Yourself T in (Rodale, 2012). T ese include unique fl avonoids that fi ght infl ammation, stimulate detoxifying liver enzymes, and may help prevent mouth cancer. Get more: Mince the essential-oil-rich
peel and add to stir-fries and salad dressings. Quench thirst by squeezing lemon or lime juice into ice water and sweeten with a little zero-calorie stevia; citrus masks stevia’s licorice-like aftertaste.
36 deliciousliving | july 2012
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