Even healthy and body-friendly fruits and vegetables are actually hidden in sugar! However, I want to eat smartly because it contains nutr...
Even healthy and body-friendly fruits and vegetables are actually hidden
in sugar! However, I want to eat smartly because it contains nutrients
necessary for the body, such as vitamin C, dietary fibre, and antioxidants. So
I would like to introduce low-sugar foods. Although there is no clear
definition of “low sugar fruits and vegetables”, according to American dietician
Sarah Hartmann, I would like you to focus on “foods that contain more fibre and
water than sugar and carbohydrates”. Ingredients that can supply sugar wisely
are here!
AVACADO
Avocado is rich
in monounsaturated fatty acids and dietary fibres that help reduce the risk of
heart disease. "Because it has a mild texture and low sugar, it can replace
dessert," Hartmann said. Try avocado puree instead of milkshakes, mousses,
and sweeteners in your cake.
· Avocado (1/3 or 50g)
· 80 kcal calories
· 7 g of lipid (1 g of saturated fatty acid)
· Carbohydrate 4g
· 0.3 g of sugar
· Sodium 4 mg
· Dietary fibre 3g
· 1 g protein
WATERMELON
Would you like some snacks after a workout?
According to a paper published in the American Journal of Agriculture and Food
Science "Journal of Agricultural and Food Chemistry", amino acids
contained in the juice of watermelon juice accelerate recovery of athletes'
fatigue after exercise and cause physical pain. It seems to have the effect of
reducing it. It is also characterized by high lycopene content with antioxidant
action.
· Watermelon (per cup,
154g)
· Calories 46 kcal
· Lipid 0g (saturated
fatty acid 0g)
· 12 g of carbohydrates
· 10 g of sugar
· Sodium 2 mg
· Dietary fibre 1g
· 1 g protein
APPLES
Apples contain a lot
of water-soluble dietary fibre, which Mr Hortman says, "It absorbs water
and swells to become sticky like cooked oatmeal." It is ideal for snacks
at three. Moreover, the excellent fruit that LDL (bad bead) cholesterol figures
are lowered!
· Apples (small jade,
per 149 g)
· Calories 77 kcal
· Lipid 0g (saturated
fatty acid 0g)
· 21 g of carbohydrates
· Sugar 15g
· Sodium 0 mg
· Dietary fibre 4g
· Protein 0g
STRAWBERRY
It's called
Strawberry but it's not really a berry. But it is rich in vitamin C and antioxidants,
and it contains dietary fibre properly. It also has the effect of suppressing
inflammation.
· Strawberry (per 152
g)
· 49 kcal calories
· Lipid 0g (saturated
fatty acid 0g)
· 12 g of carbohydrates
· Sugar 7g
· Sodium 2 mg
· Dietary fibre 3g
· 1 g protein
GRAPEFRUIT
Grapefruit is the
lowest sugar among citrus fruits and has sour and unique bitterness. You can
make up for half of the vitamin C that you need in a day in half, and it has
excellent cosmetic effects. If you are taking medicine, it is better to talk to
your doctor and eat. The US Food and Drug Administration (FDA) has called for
caution, depending on the combination of grapefruit and medicine, which may
weaken or intensify the effector may adversely affect the body. Be especially
careful if you are taking statins or antihistamines for the treatment of high
cholesterol.
· Grapefruit (per 128g)
· 41 kcal calories
· 0.2 g of lipid (0 g
of saturated fatty acid)
· 10 g of carbohydrates
· Sugar 9g
· Sodium 0 mg
· Dietary fibre 1g
· Protein 0.8g
LIME
Like grapefruit, lime
also has low sugar content, and the amount of sugar per piece is only 1g.
Besides, it is surprising that you can take 1/3 of the vitamin C you need per
day. Let's add salad dressing and fish dishes and lime to drinking water more
casually on a daily basis.
· Lime (per 67g)
· 20 kcal calories
· Lipid 0g (saturated
fatty acid 0g)
· 7 g of carbohydrates
· 1 g of sugar
· Sodium 1 mg
· Dietary fibre 2g
· 0.5 g of protein
OLIVE
Olive, a synonym for
the Mediterranean diet that is expected to have a longevity effect, is one of
the fruits. A paper published in the American Journal of Hypertension, American
Journal of Hypertension, states that olive oil rich in polyphenols has been shown
to lower the blood pressure of women with hypertension. However, although sugar
is low, it is often contained in cans and bottles that contain a large amount
of sodium, so be careful with the amount taken once.
· Olive (2 tablespoons
per 16.8 g)
· 20 kcal calories
· 2 g of lipid (0.5 g
of saturated fatty acid)
· 1 g of carbohydrate
· 0 g of sugar
· Sodium 124 mg
· Dietary fibre 0g
· Protein 0g
CUCUMBERS
Have you decided that
cucumbers are vegetables? But in American botany, cucumbers are classified as a
fruit group. As most are made of water, eating more than 3 cups of cucumber in
a meal is not a problem, says Mr Hortman. It's nice to be able to eat carp
without worrying about calories and sugars.
· Cucumber (1/2 cup,
per 52 g)
· 8 kcal calories
· Lipid 0 g (saturated
fatty acid 0 g),
· 2 g of carbohydrate
· 1 g of sugar
· Sodium 1 mg
· Dietary fibre 0g
· Protein 0g
TOMATO
Tomato is a fruit
rich in lycopene, which is one of the carotenoids. It protects the skin from
ultraviolet light (not to replace sunscreen, so be careful); it can strengthen
bones and can be expected to alleviate the symptoms of asthma. Not only sugar
but also a low amount of carbohydrates.
· Tomato (per 1 cup,
180 g)
· Calories 32kcal
· Lipid 0g (saturated
fatty acid 0g)
· 7 g of carbohydrates
· Sugar 5g
· Sodium 9 mg
· Dietary fibre 2g
· 2 g of protein
TATESHINE PUMPKIN GENUS
Pumpkin is classified
as a fruit, has an image that contains a lot of starchy, but richer than other
high starchy bread and potatoes. In addition to stabilizing blood sugar
levels, it slows digestion, maintains intestinal health, and maintains a feeling of fullness.
· Pumpkin (per cup, 140
g)
· Calories 63 kcal
· Lipid 0g (saturated
fatty acid 0g)
· 16 g of carbohydrates
· Sugar 3g
· Sodium 6 mg
· Dietary fibre 3g
· 1.5 g of protein
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