The hot summer months have been shining down. During this period on the calendar, many people turn to refreshing, tasty fruits. And that’s a good thing. Still, did you know there are some fruits that contain severely high sugar levels? So, it stands to reason that some fruits are better than others to work into your diet. They are all refreshing, yes, but…you should be informed on which fruits may be better to include on a regular basis. Here’s a list of some popular fruits, and why they may or may not be ideal for you and your dietary intake:
- Strawberries-A whole cup of these red, sweet gems has only 7 grams of sugar. They’re extremely juicy and tasty. And you can even do one better…add that cup of strawberries to a salad for a fresh and smart summer treat
- Papayas-these island wonders may not be the first fruit that comes to mind, but let’s change that. Papayas are pretty big, so just half of one will fill you up nicely. The bonus…only 6 grams of sugars. Double bonus…you can throw a little yogurt on one and really tantalize your taste buds in a healthy manner.
- Cantaloupe-hard to believe a whole wedge of one of these babies that pack such a yummy punch contains just 5 grams of sugar and 23 calories. And, you can throw a spoonful of cottage cheese on it and really get a boost of healthy eating.
- Raspberries-This zesty little fruit is the perfect size to eat one at a time (which can help slow the intake amount). They come low in sugars, at 5 grams per cup. The fiber that raspberries bring you (8 grams fiber/cup) is great for your digestive system. The solid amount of fiber can make you fuller, while keeping the calorie count low.
- Avocados-yes, avocados are a nutrient-dense fruit very low in sugar – an entire avocado has only a half gram of sugar; plus its a great source of naturally good fats—both monounsaturated and polyunsaturated fats. One-third of a medium avocado (50g) has 80 calories and nearly 20 vitamins and minerals making it a great choice as the healthy fats will keep you feeling full longer!
- Bananas-It’s been shown that bananas are a great food, fruit group aside, to eat when you feel hungry and can’t wait until dinner. But they do come with plenty of sugar, at 14 grams per half of a medium-sized banana. Try eating half with some peanut butter to keep your blood sugar stable.
- Watermelon-The fact that water is in the first syllable lets you know that there’s plenty in there. This particular water is also filled with electrolytes, which are great for recharging the body after playing golf or tennis. But, this melon does come choc (no, I didn’t say chocolate…stay with me!) full of sugars. Just one wedge delivers 17 grams of sugar. So, the yin-yang battle between electrolytes and sugars with watermelons leads RPCoaching to suggest you limit yourself to one or two wedges at a time and add an ounce or so of cheese or nuts to keep blood sugars level.
- Grapes-Like raspberries, grapes are a great fruit to pop one at a time into your mouth. However, they come loaded with sugar. Just one cup yields 23 grams of the sweet stuff, which isn’t advantageous. Try fooling yourself by cutting them in half. Pop a half into your mouth and maybe your tummy won’t be the wiser!
- Mangoes-Sweet, sweet, sweet. Mangoes are so tasty for a reason. If you eat a single one, you’ll deliver a whopping 45 grams of sugar to your body. They do come with a solid amount of fiber and other nutrients, but they may not be the best fruit if you’re watching your weight and counting sugar intake.
There’s plenty of summer still to go. We hope you will continue to enjoy your favorite fruits while maintaining your nutritional goals. Need assistance developing a healthier lifestyle? TeamRPC offers fitness, nutritional, and life coaching so you can be your best you yet! 239-848-0888.
