The 14-Day No Sugar Diet(25)
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Sugar Fact
A 15.2-ounce bottle of 100% orange juice contains 42 grams of sugar, about as many sugar grams as in 16 Bite-Sized Famous Amos Chocolate Chip Cookies.
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Low-Sugar Fruits For Smoothies (Choose these)
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Apple
Total Sugar: 1 cup, chopped, 13 g
Fiber: 3 g
Apples are a great smoothie fruit—and a terrific snack for people with insulin resistance—because they are high in fiber to slow the blood sugar spike.
Avocado
Total Sugar: 1/3 medium, 0 g
Fiber: 3 g
Yes, an avocado is a fruit. It adds no sugar but 5 grams of healthy monounsaturated fat, plus about 20 vitamins and minerals.
Blackberries
Total Sugar: 1 cup, 7 g
Fiber: 7.6 g
The dark color of this particular berry tips you off to its high antioxidant content. These lush-looking berries help protect against heart disease and fight against age-related cognitive decline.
Blueberries
Total Sugar: 1 cup, 14.7 g
Fiber: 3.6 g
Though a bit higher in sugar than other popular fruits used in smoothies, blueberries are high in fiber and well known for phytonutrients called anthocyanins, which protect cells from oxidative stress.
Cantaloupe
Total Sugar: 1 cup, cubes, 9.4 g
Fiber: 0.6 g
Cantaloupe makes the list thanks to its extremely high water content. It’s also a good source of blood-pressure-lowering potassium.
Cranberries
Total Sugar: 1 cup, whole, 4.3 g
Fiber: 3.6 g
In an analysis of the cancer-fighting phenol antioxidant content of 20 fruits, cranberries were found to have the highest amount.
Kiwifruit
Total Sugar: 1 fruit, pieces, 6.8 g
Fiber: 2.3 g
This fuzzy fruit is loaded with vitamin C and contains a good amount of magnesium, a nutrient that people with type 2 diabetes tend to lose. Magnesium supplementation has been shown to improve insulin sensitivity.
Peach
Total Sugar: 1 cup, slices 12.9 g
Fiber: 2.3 g
This juicy stone fruit contains phenolic compounds that modulate different expressions of genes to ward off obesity, high cholesterol, inflammation and diabetes.
Pear
Total Sugar: 1 cup, slices, 13.7 g
Fiber: 4.3 g
Pears help keep hunger at bay thanks to pectin, a soluble fiber that attracts water and turns to gel, slowing down digestion.
Raspberries
Total Sugar: 1 cup, 5.4 g
Fiber: 8 g
Think of raspberries as nature’s magical weight loss pill. They pack the highest fiber content of all the traditional low-sugar smoothie fruits to help boost feelings of satiety without doing any damage to your waistline.
Strawberries
Total Sugar: 1 cup, halves, 7.4 g
Fiber: 3 g
Nature’s candy is loaded with vitamin C for immune-system strength, and it’s high in water content and fiber, making it a great fruit for weight management.
Watermelon
Total Sugar: 1 cup, diced, 9.4 g
Fiber: 0.6 g
Watermelon is an excellent fruit for people watching their sugars because it has very little impact on blood sugar despite its sweet flavor.
High-Sugar Fruits Used in Smoothies (limit these)
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Banana
Total Sugar: 1 cup, sliced, 18.3 g
Fiber: 3.9 g
Bananas are often used in smoothies because they add sweetness and a creamy texture. But they are rather high in sugar and carbs. When blending them, use half a medium banana and be sure to add protein and a healthy fat to slow down the absorption of sugar into the bloodstream.
Mango
Total Sugar: 1 cup, pieces, 22.5 g Fiber: 2.6 g Yes, it’s high in sugars, but it’s also rich in vitamins and the the antioxidants quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate—which protect the body against colon, breast, leukemia and prostate cancers. When using in a smoothie, make sure you add a healthy scoop of protein powder and a handful of raw oats to slow the breakdown of sugars.
Pineapple
Total Sugar: 1 cup, chunks, 16.3 g Fiber: 2.3 g This tropical fruit is rich in vitamins A and C and manganese, a trace mineral that is essential for energy production. Try to use no more than a half cup in your smoothies due to their high sugar content.
Low-Sugar Smoothie Recipes
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Almond Strawberry Swirl
5 medium strawberries
1 cup unsweetened almond milk
1/2 cup low-fat plain Greek yogurt
5 ice cubes
? Combine ingredients in a blender and blend on high until smooth. Garnish glass with a strawberry slice.
No need for protein powder here. The Greek yogurt supplies enough.
Makes 1 serving.
Per serving: 167 calories, 6 g fat (1 g saturated), 161 mg sodium, 11 g carbohydrates, 6 g sugars, 16 g protein, 2 g fiber
Douse the Flames
1 cup unsweetened almond milk
3/4 cup frozen berries (your choice)
large handful of fresh/frozen spinach or kale
1 Tbsp. chia seeds
1 serving vanilla plant-based protein powder
Dash of turmeric