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These berries can be eaten as a snack or dessert, alone or with almond butter, for example. They can also be used to make coulis, ideally with low-glycemic sugars like coconut sugar. Their low glycemic impact makes them a wise choice for people watching their sugar intake.
Grapefruit: low in sugar, rich in flavor
Grapefruit, with a carbohydrate content of 6 to 7%, is another excellent fruit for those watching their sugar intake. It’s best to consume it whole rather than in juice form to benefit from its fiber, which is essential for slowing the absorption of sugars into the bloodstream.
Grapefruit can be enjoyed for breakfast, as a starter, or incorporated into salads or hot dishes. Its glycemic index is also very low, minimizing its impact on blood sugar levels. However, it is important to consume it as part of a balanced diet, without overindulging.
Blood sugar management and fruit portions
As part of a balanced diet, especially for people managing diabetes, it is important to pay attention to the portions of fruit consumed. The general recommendation suggests approximately two to three portions of fruit per day. The definition of a portion varies depending on the type of fruit and its sugar content. For example, an appropriate portion could be half a grapefruit, a small bowl of berries, a small apple, a pear, a nectarine, or two apricots. Serving size should also take into account the size of the fruit and its sugar content.
It’s important to understand that fruits with lower sugar content allow for greater flexibility in portion sizes. Conversely, for fruits with higher carbohydrate content, such as bananas, cherries, and grapes, it’s best to limit the portion size to reduce the impact on blood sugar.
Adopting this balanced approach to the choice and quantity of fruit consumed helps incorporate a variety of fruits into the diet while controlling sugar intake. This strategy emphasizes the importance of considering all types of fruits, including fresh fruits and nuts, as part of a healthy and balanced diet.
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