Guarantee your health by consuming these low-sugar fruits and vegetables!
Low-sugar fruits and vegetables are among the healthiest foods on earth that provide the body with various vitamins and minerals. You should eat a lot of fruits and vegetables to keep your body healthy. All fruits and vegetables contain some natural sugar. For this reason, finding low-sugar fruits and vegetables has become a challenge for people following a special diet. In this article, the health section of Cheshk news magazine, low-sugar fruits and vegetables are examined.
You may also like: Cleanse your lungs with the help of these delicious foods!
It will be interesting: instant flatulence treatment with this amazing tea!
Low sugar fruits and vegetables
Although fruits and vegetables contain carbohydrates, you should not eliminate them from your diet. Instead, you should eat those that are low in sugar and high in fiber and water. In this article, you are going to learn about low sugar fruits and vegetables. So stay with us until the end of the article. Below is a list of fruits and vegetables that are low in sugar.
Apple
Apples are highly nutritious and readily available. A medium apple (182 grams) contains 95 calories, 25 grams of carbohydrates and 5 grams of fiber. In addition, it has 19 grams of sugar, of which 11 grams are fructose. The phytochemical compounds in apples help with weight management, improving bone health, managing diabetes, and improving digestive health. You can eat the apple alone or drink it with peanut butter. You can also make a delicious puree with this sweet fruit.
Strawberry
Like other berries, strawberries are low in sugar and high in fiber. That's why you feel full for a long time after eating it. One cup (144 grams) of strawberries contains 11 grams of carbohydrates, 3 grams of fiber and 7 grams of sugar. This colorful and delicious fruit is also rich in vitamin C, potassium, calcium, phosphorus, magnesium and various antioxidants. You can eat strawberries as a snack or use them in smoothies and various drinks. You can also add it to some Greek yogurt and eat it.
watermelon
Spending summer without watermelon is unthinkable for many of us. Watermelon is a popular summer fruit that is rich in water. This fruit is an excellent option for quenching thirst and rehydrating the body in summer. One cup (152 grams) of chopped watermelon has 139 grams of water and 12 grams of protein and only 9 grams of sugar.
Watermelon has many benefits for the health of the body, including preventing cancer, improving heart health, reducing inflammation and oxidative stress, preventing macular degeneration, relieving muscle pain, and maintaining the health and strength of skin and hair. Vitamins and nutrients in watermelon include vitamin C, vitamin A, potassium, magnesium, vitamins B1, B5 and B6, carotenoids and lycopene.
Orange
We all know orange for its properties to strengthen the immune system. Among the vitamins and minerals found in oranges, we can mention thiamin (vitamin B1), folate (vitamin B9), potassium, fiber and protein. One orange (140 grams) has 12 grams of sugar, most of which is sucrose. Like other citrus fruits, including grapefruit, oranges are rich in vitamin C and have antioxidant and anti-inflammatory properties.
By eating oranges, you will enjoy its health benefits, including improving heart health, preventing kidney stones, preventing anemia, strengthening the body's immune system, helping to produce collagen, etc. You can eat oranges whenever you feel hungry between meals.
Blackberry
This useful berry contains vitamin C, manganese, vitamin K and fiber. Vitamin C in blackberries may help heal wounds, fight free radicals, absorb iron, shorten the duration of colds, and produce collagen. Its fiber is also effective in reducing blood cholesterol levels, controlling blood sugar levels by reducing the speed of sugar absorption, weight loss and feeding beneficial intestinal bacteria.
Blackberry is one of the excellent sources of vitamin K; So that just one cup of it has almost 29 micrograms of vitamin K. Blackberry has the lowest amount of sugar among all berries; So that 100 grams of it contains only 5 grams of sugar. This amount of blackberry also has 5 grams of fiber and 10 grams of carbohydrates.
Blackberry has been shown to increase fat oxidation and improve insulin resistance in obese and overweight men. In addition, it has antidiabetic effects. You can eat blackberry alone or enjoy eating it with other fruits and berries.
Grapefruit
Grapefruit is classified as a citrus fruit and is low in sugar and high in water. You can eat this fruit for breakfast. 100 grams of grapefruit has only 7 grams of sugar. In addition, it is rich in vitamin C, which is a potential antioxidant. Hydrate your body on hot summer days by drinking grapefruit juice in the morning. Strengthening the body's immune system, controlling appetite, helping to lose weight, preventing insulin resistance and diabetes, improving heart health and reducing the possibility of kidney stones are among the properties of grapefruit.
warm
Melons are low-sugar fruits that satisfy the craving for sweets. 100 grams provides 1 gram of fiber and 8 grams of sugar for the body. You can make a delicious salad with garlic, basil and mint. Among the nutrients in gram, we can mention beta-carotene, vitamin C, vitamin A, fiber, folate, potassium, vitamin K, niacin, choline, calcium, magnesium, phosphorus, zinc, copper, manganese and selenium.
Avocado
Avocado, this little-known fruit in Iran, has little sugar and fat. Avocado vitamins and minerals include vitamin K, folate, vitamin C, potassium, vitamin B5, iron, vitamin B6, copper, vitamin E, magnesium, manganese, zinc, vitamin A, vitamin B2, phosphorus, vitamin B2 and They will be 3.
It is interesting to know that the amount of potassium in avocados is higher than in bananas; So that 100 grams of it solves 14% of the body's daily need for this mineral. 100 grams of avocado has a small amount of sugar, 7 grams of fiber and 9 grams of carbohydrates. You can use avocado in making a salad or rub it on toast and eat it with Nimro as a nutritious and healthy breakfast.
You can also make avocado ice cream with it. By eating avocado, benefit from its properties such as strengthening heart health, losing weight, reducing the risk of many diseases, lowering blood sugar levels, protecting the eyes, preventing cancer, reducing cholesterol and triglyceride levels, relieving arthritis symptoms, etc.
Low sugar vegetables
In the rest of this article, we refer to low-sugar vegetables.
cucumber
Cucumber, which is one of the nutritious vegetables, is usually used in making salads. Cucumber is low in sugar and high in water. This food item is considered an excellent option for rehydrating the body, especially on hot days of the year, because a large part of it is made up of water. 100 grams of cucumber contains only two grams of sugar and 95 grams of water.
Cucumber also contains various vitamins and minerals, including protein, fiber, vitamin C, vitamin K, magnesium, potassium and manganese. In addition, it contains antioxidants that fight free radicals. Cucumber is effective in weight loss, lowering blood sugar levels, improving digestion, etc.
Asparagus
Asparagus contains very little fat and almost no sugar. Among the vitamins and minerals of asparagus, we can mention protein, fiber, vitamin C, vitamin A, vitamin K, folate, potassium, phosphorus, iron, zinc, riboflavin and vitamin E. In addition, asparagus has a lot of antioxidants, including vitamin E, vitamin C, glutathione, flavonoids and polyphenols.
Improving the health of the digestive system, lowering blood pressure and helping to lose weight are among the properties of asparagus. Asparagus is mostly used as a diuretic, but the food item also has benefits in increasing the body's metabolic rate. You can make a delicious soup with asparagus or add it to a salad.
Lettuce
Lettuce is a low-calorie and low-sugar vegetable that is used in salad preparation. 100 grams of lettuce contains 96 grams of water, 1 gram of fiber and 2 grams of sugar. Lettuce contains vitamin C, calcium, vitamin K, vitamin A, folate and potassium. Among the properties of lettuce, we can mention strengthening the body's immune system, helping muscle function, preventing bone fractures, maintaining vision health, and lowering blood pressure. To benefit from the benefits of kale, mix it with other vegetables and enjoy a low-carb salad.
Broccoli
Dark green leafy vegetables are low in fat and sugar. 100 grams of broccoli contains 3 grams of fiber and 2 grams of sugar. Broccoli is also a source of vitamins A, C, D, E and K, dietary fiber, calcium, iron, phosphorus, zinc and potassium.
Among the properties of broccoli, we can mention protection of heart health, reduction of inflammation, protection against all types of cancers, including breast, prostate, bladder and colon cancers, helping to control blood sugar, improving digestion, reducing constipation and improving brain function. Half-cook some broccoli and add it to the salad.
Brussels sprouts
Brussels sprouts have only 2 grams of sugar and 4 grams of fiber. By eating Brussels sprouts, you get protein, fiber, vitamin K, vitamin C, vitamin A, folate and manganese. This type of vegetable is rich in various antioxidants that reduce oxidative stress in cells and help reduce the risk of chronic diseases.
One study concluded that eating two cups (300 grams) of Brussels sprouts daily reduced cellular damage from oxidative stress by 28%. Children do not like this type of vegetable because it is bitter and tasteless. However, Brussels sprouts are one of the best options for people with diabetes and people looking to eat low-sugar vegetables.
spinach
Spinach is one of the leafy vegetables that contains vitamin A, vitamin C, vitamin K1, folic acid, iron, calcium, potassium, magnesium, and vitamins B6, B9, and E. This vegetable is low in sugar and high in water and is considered an excellent option for reducing appetite. 100 grams of spinach contains 91 grams of water and a small amount of sugar.
The properties of spinach include fighting oxidative stress and reducing its damage, preventing macular degeneration, preventing cancer, balancing blood pressure levels and reducing the risk of heart disease. Add this useful vegetable to your diet to benefit from its many health benefits.
final word
Many people have to reduce the amount of sugar consumed in their diet due to suffering from various complications or following a special diet. In this article from Digikala Mag, we have provided you with a list of 14 low sugar fruits and vegetables. Among these foods, we can mention apples, spinach, oranges, grapefruit, Brussels sprouts, lettuce and watermelon. Include these fruits and vegetables in your diet to improve your health and benefit from the vitamins and minerals they contain.
