If you have tried other weight loss programs, you may be aware that many of them do not allow fruit due to sugar intake. At Doctor’s Best Weight Loss, we offer meal plans (click here to see them!) that give you the flexibility of adding in some fruit since we know how important fruits are for micro-nutrients and antioxidants. Not to mention, many of us love our dose of fresh and sweet produce! Of course, your weight loss goals will be expedited if you choose the best fruits that are low in sugar. Below are the top five fruits for weight loss and wellness, based on sugar, carbohydrate, and nutrient content, so you can achieve your goals while still indulging in nature’s candy.
1. Berries
Blueberries, strawberries, blackberries, and raspberries are delicious, low in sugar and carbohydrates, and packed with fiber and antioxidants. The most impressive berry is the raspberry--one full cup of these ruby red morsels boasts 8 grams of fiber and only 5 grams of sugar, however, the other three selections above follow closely behind so all are good choices. The fiber content in berries keeps you fuller for longer and helps food to digest more slowly which is beneficial for weight loss. An added benefit, berries are a superior source of vitamin C, so we aren’t dependent on items such as orange juice which packs 21 grams of sugar in just one cup!
2. Avocado
At zero grams of sugar, avocado is one of the lowest-glycemic fruits you can consume. It is packed with healthy mono-unsaturated fats that will keep you fuller for longer and these types of fats have been associated with the lowering of bad cholesterol. Another weight loss aid, the fiber content of just one half of a cup of avocado comes in at a whopping five grams!
3. Grapefruit
If you love citrus, grapefruit contains only four grams of sugar in half of the large fruit. A good source of vitamin A, grapefruits give you antioxidants to help repair cell damage which is good for overall wellness. Grapefruits don’t have any mysterious weight loss properties, however, they are large and filling so if one eats an entire serving, only 52 calories will be consumed but the feeling of fullness will, most likely, be there.
4. Lemon
No, you’re probably not going to cut up a lemon and eat it as a snack (yuck!), but this tart citrus has made the list due to how it successfully replaces salt. Too much sodium can make you retain water which is not conducive for weight loss. Freshly squeezed lemon juice excites your taste buds in the same manner that table salt does, so the next time you’re eating some vegetables, meats, fish, or salads, try squeezing some fresh lemon, so you can ditch the salt.
5. Tomato
At 95% water, the tomato is a great weight loss tool as it is extremely low in calories, carbohydrates and sugar, while being very filling. In addition, tomato is a great source of lycopene, a powerful cartenoid that has been shown to help repair cell damage, prevent cancer, and keep the eyes healthy. Tomatoes provide around 80% of all of the lycopene in our diets, but if you're not a fan of the not-so-sweet fruit on its own, try them as a salad topper, a pairing with scrambled eggs, or in your homemade spaghetti sauce.
As you can see, fruits offer a large variety of nutrients and properties that assist with weight loss and overall wellness. This is why the meal plans at Doctor’s Best Weight Loss encourage you to include some fruit in your nutrition regimen. One of the best times of day to incorporate your fruit is in the morning, and it pairs so well with one of our many breakfast entrees found here!
