Healthiest Low Fructose Fruits For People With Fructose Intolerance

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low fructose fruits

Each fruit contains fructose but the level differs from one another. Some fruits have a higher level of fructose while others come with low or minimum content. Skipping sugar is the new trend but cutting off sugar completely from the diet is not a wise decision. You can switch to low fructose fruits because fruits are quite essential for our body.

People switch to the low fructose diet due to multiple reasons including GIT distress, to control their diabetes, for weight loss, and the list goes on. There’s no doubt that fruits are best to satisfy your sweet tooth instead of eating unhealthy junk.

Even though fruits are full of nutrients, there are some fruits with high sugar like mangoes or bananas. Most people with the Irritable bowel syndrome and GIT disorder develops fructose intolerance and has to switch to food containing fructose in fewer amount.

Do you know which fruit containing less sugar than others? No worries, we are here to guide you. In this article, we’ll look at the best low fructose foods for people with GIT, obesity, IBS, and other conditions.

What are Low Fructose Fruit?

low fructose fruits chart
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Fructose is also known as the natural sugar found in different fruits, honey, vegetables, and flowers. Undoubtedly, the low fructose food is as nutritious as the other ones. People with fructose intolerance start cutting off the high sugar fruits.

You might be thinking what does intolerance means? Well in this condition the normal amount of fructose can’t be absorbed by the body. Switching to low fructose fruit is a good idea if you’re diabetic, obese, or have GIT problems. However, fruits low in fructose are the best choice to meet the sugar requirements of the body. Whether you’re on diet or have health issues low fructose fruit will fit perfectly in your eating chart.

Low Fructose Fruits List

Fruit is the best source of minerals and vitamins. Instead of living a life without eating fruits, you can simply make a list of low fructose fruits to prevent GIT, IBS, Diabetes, Obesity issues. Here are the lists of fruits which are good enough to satisfy your sweet tooth without disturbing the required sugar level.

1. Lemons Or Lime

fruit low in fructose
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These are rarely eaten but you can mix their juice with anything to add tartness. The nutritional details of lemon include 1.5g sugar, 5.4g carb, and 1.6g fiber while lime contains 1.1g of sugar, 7g of carb, and 1.9 grams of fiber. Lemons and Lime are high in Vitamin C and are low fructose food. You can add a slice of lemon to water to control your hunger.

2. Oranges

fruit with low fructose levels
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Oranges are considered as one of the best fruits low in fructose to eat while you’re on diet. This fruit containing sugar that is easy to break providing you the digestive benefits as well. One medium orange contains 12.2g of sugar, 15.4g carb, and 3.1g fiber. It is also known as the ongoing snack in winters. Just peel off the skin and make your tummy happy with a healthy snack.

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3. Berries

types of berries
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Most of the berries like strawberry, blackberry, and raspberry have low sugar but are high in fiber. The raspberries come with 5g sugar, strawberries and blackberries have 7g sugar. Raspberries have the highest fiber level that helps you with indigestion.

However, strawberries are a good source of Vitamin C. Moreover, the dark-colored blackberries are not only high in fiber but also have the highest level of antioxidants. So every berry comes with a bonus choose the one according to your taste.

4. Kiwi

Kiwi cutting
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Well, these green-colored odd fuzzy fruit is also considered a part of the berries family. KIWI is equipped with 6g of sugar and has the highest level of Vitamin C. This fruit plays a major role in digestion and helps to reduce bloating, inflammation, and gastric issues. It is also rich in fibers. So eating this fruit will put you in a win-win situation.

5. Grapefruit

fruit with low fructose
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This is known as the low sugar breakfast food. Medium or half grapefruit has 9g of sugar but these are not as sweet as the grapes. If you find their taste too sharp then simply add few drops of honey over it.

6. Avocado

Slaughtered Avocado
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The next fruit which you might never love to eat is Avocado. While making a low-sugar fruit list most people forget to count it as a fruit. However, Avocados containing 1g of sugar, or you can say these are sugar-free. It also helps you to feel full and minimize hunger as these are a good source of healthy fats plus fibers.

7. Watermelon

watermelon slices
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This is the iconic fruit of summer and the second most favorite of everyone. Eating them seems like a treat and the good news is watermelons are low in sugar. One bite of watermelon in hot summers surely makes you feel like living in heaven.

A whole cup of watermelon cubes has less than 10g of sugar. It has high water content and is a great source of iron as well. This is one of the fruits high in glucose low in fructose.

8. Cantaloupe

low fructose cantaloupe
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Cantaloupe is rich in Vitamin A and containing less than 13g of sugar. You might find the sugar level slightly higher than the above-mentioned fruits. But still, it is far lower than a glass of soda.

9. Apricots

fruit with low fructose
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The apricots come in early summer and during the spring season. You don’t need to peel off the skin or cut them just enjoy them whole with all the skin. Don’t forget to take out the seed inside. This tasty little fruit has 3.2g of sugar, 3.8g of carbs, and 0.7g of fiber. These low-fat apricots contain Vitamin A abundantly. Moreover, you’ll also get anti-oxidant as a tip.

Benefit Of Low Sugar Fruits

Regardless of the sugar level, fruits are healthier to eat and equipped with so many benefits. There are numerous benefits of low fructose fruits and some of them are mentioned below:

  • Helps you in losing weight.
  • Provide essentials nutrients to the body.
  • Healthy snacks and good mood boosters.
  • Aids in reducing the risk of cancer, malnutrition, and anemia.

How to Incorporate Low Fructose Fruits in a Meal?

Most nutritionists recommend people take at least 2 ½ cups of fruits daily. This shows the importance of fruit despite the sugar level in our daily routine. Moreover, a healthy diet equipped with low fructose fruits could lead to rapid weight loss as well. If you find it hard to add fruits to your diet we have a suggestion for you.

Breakfast

Those who eat cereals or pancakes for breakfast should add slices of the above-mentioned low fructose fruits to their meal. However, you can also take a handful of berries with yogurt. You can cater to the juice craving in the morning with lime water. Add drops of lime in sparkling water that will not only help you in digestion but also be good for your skin.

Lunch

You can make a salad by adding fruits with low fructose levels. Decorate your plate with avocado, topping with orange slices and berries. Moreover, you can add the yogurt to enjoy a full-fruit dessert at noon. Add few drops of honey if required.

Dinner

At dinner, you can take the fruit of your choice after having a meal. However, you can also make a low-sugar dessert with fruits and honey or add yogurt as per your taste.

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