Nowadays, high blood sugar, as one of the three highs, is threatening the health of more and more people. Many people at a young age are found to have high blood sugar and diagnosed with diabetes. And for the prevention and treatment of diabetes, diet is always a crucial part.

What are some low sugar fruits and foods?

Food intake is the main culprit of elevated blood sugar, but people can't afford not to eat. Under normal circumstances, after people eat, the food is digested and absorbed, and the sugar, carbohydrates and other nutrients contained therein are absorbed into the bloodstream and raise blood sugar. However, because different foods have different glycemic indexes, the ability to raise blood sugar varies greatly. Because of this, an important measure of a healthy diet for diabetics is the Glycemic Index GI of a food.

What are the low sugar fruits?

When it comes to fruits, the impression is that they are all very sweet and high in sugar. Therefore, many diabetics are afraid to eat fruit. Undeniably, fruit is indeed a high sugar content of a class of food, but this does not mean that sugar lovers can not eat. Fruits also have high and low sugar content, and if fruits are eaten right, they are good for sugar lovers. Studies have shown that eating fruit reduces the risk of death from diabetes. This is because fruits are rich in a variety of nutrients and have many benefits for protecting blood vessels and preventing complications. However, the prerequisite for sugar lovers fruit is to ensure stable blood sugar control.

As for low-sugar fruits, fruits containing less than 10% sugar are usually considered as low-sugar fruits. In fact, any fruit contains sugar, of which the lowest sugar content is lemon at 5.1%. Other common low-sugar fruits are prunes 5.9%, melons 6.2%, papayas 7.0%, strawberries 7.1%, grapefruit 9.0%, oranges 9.5%, as well as apples, guavas, papayas, sherberries, mandarins, figs, peaches, kiwis, plums, cucumbers, watermelons, loquats, apricots, cherries and so on. All these fruits are relatively low in sugar content and are suitable for sugar lovers.

It should be noted that eating fruit must be fresh, dried fruit, dried fruit, canned fruit and other processed fruits, the sugar content is very high, it is best not to eat, such as raisins, dried apricots, dried jujube, persimmon cakes, plums, etc. are contraindicated for sugar lovers. In addition, fruits with high sugar content, such as red dates, bananas, cinnamon, raisins, Chelsea, mango, etc., sugar lovers are best not to eat.

What are some low sugar foods?

Low-sugar food is also relative, this kind of food is not only low in sugar, but also requires low carbohydrate and starch content, in addition to generally low-fat, low-calorie food. If you want to know which foods are low in sugar, you first need to know which foods are high in sugar. Obviously, the most common high-sugar foods are all kinds of desserts, sugary drinks, etc. In addition, there are also some high-starch foods, such as fine pasta, potatoes, yams, chestnuts, lotus root, etc., which are high in sugar.

In comparison, low-sugar food mainly refers to vegetables, almost all vegetables are very low in sugar, and rich in dietary fiber, belonging to the low-calorie, low-fat, low-sugar healthy food. For example, lettuce, kale, bitter melon, etc. contains less than 1% sugar, as well as spinach, cabbage, greens, celery, cucumber, winter melon, tomatoes, eggplant, cauliflower, fungus, bamboo shoots, squash, etc., all of these vegetables are very low in sugar, especially suitable for sugar lovers to eat.

In addition to vegetables, some high-protein foods are not high in sugar content, including plant proteins such as soybean skin, tofu, dried beans and other soy products, as well as eggs, quail eggs and other eggs, and animal proteins such as fish, skinless poultry, lean meat, etc., which are all low-sugar foods and are also the best choices for sugar lovers.

I am Dr. Huang, a cardiovascular physician dedicated to helping you manage your body by explaining complex and difficult disease knowledge in plain words. Your praise is my greatest motivation! Also, if you have family members with diet-related concerns, please pass this article on to them!

1. per 100 grams of fruitLess than 10 grams of sugarFruits. Such as...cucumber、cantaloupe、orange、pomelo (Citrus maxima or C. grandis)、lemon、peaches、plums、杏、枇杷、pineapple (Japanese sweet pastry similar to the Japanese melonpan)、love bite、pearsetc.

2. per 100 grams of fruit11 to 20 grams of sugarFruits. Such as...bananas、garnet、甜瓜、tachibana peel (oft. minced and used as a spice)、pomegranate、梨、litchi or lychee fruit (Litchi chinensis Sonn.)、mango (Mangifera indica)etc.

3. Per 100 grams of fruitHigher than 20 grams of sugarFruits. Such as...red date、haw fruitThe most important thing is that it's dry.枣、candied jujube、柿饼、raisins、osmanthus fruit (Cinnamonum cassia)and other dried fruits.

4. vegetables Common low sugar vegetables are:tomatoes、zucchini、pineapple (Japanese sweet pastry similar to the Japanese melonpan, similar to the Japanese melonpan)、wax gourd (Cucurbitaceae, Benincasa hispida)、cucumbersand other foods.

Precautions: (if diabetic)

1. You can eat fruits, but it doesn't mean there is no limit. The best fruit you can eat every dayControl within 200g, ensuring that the total energy for the day is not exceeded.

2. Eat fruit time: generally in the middle of the two meals, before or immediately after the meal to eat fruit is to increase the burden of the meal.

3. The effect of fruit on blood glucose, but also need to analyze the specific circumstances, you can eat fruit before and after 2 hours to monitor blood glucose. Root blood sugar value of the situation. Timely adjustment to choose the right fruit varieties.

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There are many low-sugar fruits and foods, listed below:

What are the low sugar fruits

Low-sugar fruits include citrus, such asTangerines, grapefruits, mandarins, oranges, lemons, as well as plums, apricots, loquats, pineapples, strawberries, cherriesetc., are low sugar fruits. Others such asApple, Pear, Peach, Dragon Fruit, Mangoetc., with energy values basically below 50 kcal/100 g.

Fresh dates, figs, cinnamon, lychee, durianFruits such as bananas, watermelons, grapes, etc. are high sugar fruits with an energy value of 100-300 kcal/100g. Bananas, watermelons, grapes, etc. are medium energy value fruits, between 50-100 kcal/100g.

Watermelon we often think of as a high sugar fruit, because eating sweetness is relatively high, but watermelon is a fruit in the fruit is particularly rich in water, water accounted for the vast majority, so the relative sugar is not high, just eat when you don't eat too much on it.

low-glycemic food

Low-sugar foods, in addition to fruits, include the following:

vegetable：

Vegetables are categorized by food group and can be divided into five types, theLeafy vegetables, melons and tomatoes, fungi and algae, roots and fresh legumes。

Leafy greens such as celery, leeks, bok choy, spinach and amaranthetc.Melons and tomatoes such as winter squash, pumpkin, squash, cucumber, eggplant, tomatoes, peppersetc., these two types of vegetables have a very low energy value, mainly containing water, fiber, vitamins and minerals, etc., can be eaten at every meal will not increase the energy, a strong sense of satiety, is a dieter should choose more food.

Mycorrhizae such as mushrooms, fungus, and ginkgo fungusetc.Roots are mainly yams such as potatoes, sweet potatoes, yamsetc.Fresh legumes such as snap beans, peas, cowpeas, lentilsetc. These three types of vegetables contain a certain amount of protein and energy, and the glycemic index is generally not high. At the same time rich in fiber, vitamins and minerals, nutritional value is relatively high, can replace part of the main food, but also dieters should choose more food.

In addition, with these three food groups in vegetables, reduce the intake of staple foods appropriately to avoid total energy overload.

coarse grains (maize, sorghum etc)：

Coarse grains such as corn, brown rice, millet, sorghum, oats, buckwheat, barley, etc., because of the low degree of processing, retaining more fiber and vitamins and other nutrients, but also belong to the low glycemic food, especially the glycemic index is lower than the rice flour category.

In short, relatively "coarse" some of the food, generally lower than after fine processing of food sugar content, nutrients are destroyed less, in the three meal diet can be appropriate to eat more.

Are you getting ready to lose weight? In fact, in my opinion, the idea that weight loss begins with sugar control is scientific and oh so clear!

I've been very careful in choosing fruits for my previous sugar control! There really are a lot of fruits that may not be that high in real calories, but when eaten into the body, they instantly raise blood sugar and can really be a headache option for weight loss.

A kind of green skin apple can Mark a bit, calories sugar are very low, is our weight loss or sugar control good friend. Unfortunately there is a season, after that season actually I still don't advocate eating fruits out of season, those who don't like acid too much may find it terrible~

II Guava has to be named! The flavor is really refreshing, I used to eat it all the time when I was in Guangdong, and I ate it with confidence and boldness, without the slightest worry that I would gain weight or anything.

Dragon Fruit This is a well-known fruit, and the flavor is more appealing to most people, so you won't feel guilty if you eat too much of it.

Four passion fruit, also known as egg fruit, it really has a lot of benefits, the network once also rumored to eat it can white several degrees! In fact, I'm not interested in its whitening effect now, people like its flavor can also use it to make a variety of juices, drinks, but the disadvantage is that it is very acidic ah, can tolerate if it is still very nice!

I hope that helps a little bit!

Not sweet in taste, such as cucumber bitter melon. Fruits are generally rich in fructose and have a sweeter taste. If tomatoes are considered fruits, they can be categorized as low sugar.

Lemon Cucumber Cereal

Guava, snowdrops, figs, papaya, cherries, lemons, grapefruit, mandarin oranges, pears and apples. Other fruits such as cucumber, peaches, plums, apricots and loquats are also very low in sugar and can be eaten with a little bit of vegetables to ensure vitamin intake, most vegetables are also very low in sugar.

Cherries, apples, oranges, kiwis, pineapples, grapefruit, small tomatoes, fruit cucumbers, bean sprouts, celery, cabbage, cauliflower, broccoli, spinach, lettuce, leafy greens and more!

Nowadays, more and more people are opting for low sugar diets, some even opting for sugar-free diets, partly for health reasons, but also partly because beauty lovers know the importance of combating sugar, and will consciously choose foods that are low in sugar content, and reduce the amount of sugar they consume on a daily basis.

Low-sugar foods, mainly those with a lower glycemic index, have a weaker glycemic effect after consumption and do not cause a greater rise in blood sugar.

Several types of low-sugar foods are recommended:

soybean product

Beans are rich in protein and also rich in minerals, inorganic salts and vitamins, making them an ideal low-sugar food.

fruits

Most greens spinach, bamboo shoots, tomatoes, eggplant, cucumbers, celery, radishes, lettuce, lotus root, etc.

fruit

Some of the fruits are low-sugar foods, such as apples, cherries, grapefruit, guava, papaya, and sherbet.

other than

Cereals such as whole oats, bran, barley and nuts such as almonds, walnuts, hazelnuts and dairy such as plain milk, powdered milk and yogurt are all low sugar foods.

We all know the three main sources of nutrition for the human body: carbohydrates, fats and proteins. One of them, sugar, is a carbohydrate. If you want to reduce the intake of sugar, you should consciously add high quality protein to each meal to meet your body's needs. Foods such as fish, chicken, dairy, eggs, beans, etc., are all choices for quality protein, and you should choose at least one to add to each meal.

Even if you consume low-sugar foods, the amount you consume should be watched to avoid over-consumption, and dietary management must be combined with exercise so that you can achieve the goal of a strong body.

The most common low-sugar fruit in life is the apple, and there are probably many people who don't realize that apples are also low-sugar fruits. Of course, there are also like cherries, grapefruit, cucumbers, tomatoes, cherries, lemons and so on. Is not feel very familiar, many of these are weight loss girls most often eat the fruit, and cherries can also play a role in beauty, but from the cost-effective, or cucumber and tomato is more suitable.

What about low sugar, it is not judged by the sweetness. Scientifically speaking, 100g of fruit containing less than 10g of sugar is called low sugar fruit. So if a banana is not very sweet, it is a high sugar fruit.

There are also like grains and cereals and soy products also belong to low-sugar foods, but if it is diabetic patients or to pay attention to, generally speaking, low-sugar food is more ideal for diabetic patients, but in fact, the role of the food is not very big, so like bitter melon, onion, yam, pumpkin can be eaten, can also have a role in lowering blood sugar, but can not be eaten more, eat more blood glucose will still be high, in general, it is necessary to eat a reasonable diet.

I hope you'll accept it.