We have all grown up hearing that fruits are good for us but lately many meal plans suggest avoiding high sugar fruits. The consumption of refined sugar and artificial sweeteners has been on the rise and natural sugars present in fruits are definitely a much better alternative. If these fruits are eaten in the correct portion size, it will satisfy your sweet cravings, not push you off your weight loss goals and also offer you a variety of nutrients with health benefits. Isn’t that a Win-Win Situation?
|Fruits||Portion Size||Calories||Amount of Sugar Present||Nutrients||Functions|
|Banana||1 medium||118 kcal||14g||Vitamin C B6, Potassium and Manganese||Acts as a prebiotic and improves digestion. Antimicrobial food.|
|Dates||1 large pitted||76 kcal||15g||Flavonoids, phenolic acid and carotenoids.||Dates help in expelling and eliminating mucus from the colon. Excellent Natural Sweetener.|
|Cherries||1 cup||66 kcal||9g||Vitamin C, K and Potassium||Acts as a degreaser and a liver cleanser. Boosts post exercise recovery.|
|Grapes||20 pieces||70 kcal||15g||Vitamin C, Quercetin, Resveratrol Saponins||Prevents inflammatory damage. Great for heart health.|
|Mango||½ Mango||124 kcal||23g||Vitamin C Beta- carotene, anthocyanins, catechins, quercetin.||Helps sooth the digestive tract. High in antioxidants.|
|Watermelon||1 cup||46 kcal||9g||High in Citrulline, Lycopene, Vitamin B1 and B6, Magnesium||Helps blood pressure and flush out toxins from the intestinal tract. Enhances hydration.|