Fruits and the Sugar Index – 7 Lows and 7 Highs – What You Need to Know

Fruits and the Sugar Index – 7 Lows and 7 Highs – What You Need to Know

Fruits carry many benefits including antioxidant protection, high vitamin C, and other important vitamins and minerals, but sugar you don’t need. You may be surprised to discover what you’re putting in your smoothie is loaded with sugar. Make just a few changes and you can lower that sugar by 700%!

#1 – Add Lemons to Your Routine.

Every morning: Freshly squeeze ½ a lemon into 3 or 4 ounces of warm water, then drink. Half of a lemon only has .875 grams of sugar and it kick starts your digestion before you eat. Lemon also reduces indigestion, belching, phlegm, uric acid in the joints to limit inflammation, and stomach issues. In addition, lemon minimizes allergies and improves immunity, pH levels, and brain function. Create this healthy habit 20 minutes before you eat every morning!

The 7 Fruits to Add to Your Smoothies (per 1/3 cup)

1). Raspberries and Blackberries. With only 2 grams of sugar per 1/3 cup, these are smoothie superstars. High in magnesium, which has been shown to improve respiratory function. Raspberries reduce food cravings, which reduces the number of calories eaten throughout the day. Both are high in cancer-fighting folic acid, fiber, and vitamins A and C.

2). Cranberries. With only 2.6 grams of sugar per 1/3 cup, raw cranberries are a great fruit. They are antibacterial and reduce infection. Studies have shown they lower cholesterol and protect against cancer and strokes. Note: review the cranberry package, many may have added sugar.

3). Strawberries.  4 grams of sugar. Strawberries have a powerhouse of antioxidants to protect against free radical damage and cancer-causing carcinogens. High in vitamins C, B, B1, A, folic acid, and potassium. This one is worth the minimal sugar in 1/3 a cup.

4). Papaya. 5 grams of sugar, but this fruit is beneficial for allergy control and is high in vitamin C and A, which removes skin spots and wrinkles and fights infections. Have a papaya smoothie every once in a while and change things up.

5). Watermelon. 5.3 grams of sugar. Not great for a smoothie, but this is a great afternoon fruit with beta carotene and two times the lycopene over tomatoes.

6). Cherries. 6 grams of sugar. Cherries have a high anti-inflammatory function, which is very beneficial for sinus sufferers. Melatonin helps calm the nervous system to help relieve insomnia, headaches, and neurosis. Slip a few cherries in with your raspberries for a great punch and flavor.

7). Cantaloupe and Nectarines. 6.7 grams of sugar. These are great for an afternoon snack. See the many health benefits on the chart below.

 

The 7 High Sugar Fruits (Leave Out of Your Smoothie)

While the following fruits may have health benefits, they are the highest in sugar concentration. Limit your sugar consumption by limiting the amount of these fruits. Look at the chart below for the full health benefits:

1). Figs. 13.8 Grams of Sugar. While this is the highest on the sugar scale, it’s still 300% less than a can of coke at 39 grams of sugar, which has no nutritional value. Figs are an excellent source of energy for road cyclists who need quick pure energy after glycogen stores are low. Figs are a beneficial fruit which have chlorogenic acid, which lowers blood sugar levels and controls blood-glucose levels.

2). Grapes. 13.2 Grams of Sugar. 

3). Mangoes. 12.6 grams

4). Pomegranates. 11.6 grams.

5). Bananas. 10.4 grams.

6). Tangerines. 9 grams.

7). Apples. 7.8 grams.