Summer is quickly approaching, and many of us are in that hard-core-diet phase before putting on shorts or swimwear. This is a time where food choices consist of copious amounts of spinach, protein shakes, and chicken breasts but lack sweet treats to finish off the meal. We know that fruits are a “natural sugar,” but are there low-sugar fruits we can incorporate without derailing our diet? I am here to tell you YES!
Berries have been considered “super foods” by some, and for good reason. The berry family gives us colorful, sweet choices that don’t have negative impacts on our diets. Raw berries are also good sources of fiber that can keep us feeling fuller longer, which makes dieting a breeze. How do these berries compare?
Blackberries have about 7 grams of sugar in a 1 cup serving. They also offer fiber with all those little seeds. Blackberries are also low in sucrose, having only .1 gram per cup.
Blueberries are the sweetest of the berry group with 14 grams of sugar per cup. They are full of antioxidants and provide about a quarter of the recommended daily amount of vitamin C in one cup. Vitamin C is needed for collagen production, so it might just help your skin get better prepared for summer too.
Boysenberries are a little tarter and, like blackberries, have about 7 grams of sugar per cup. They are also high in vitamin E and folate.
Cranberries? Well, I don’t know many people who eat raw cranberries; but if you do, you would only be getting about 4 grams of sugar for a full cup. This is the one berry that needs some added sugar, which defeats the purpose.
Loganberries, with 5 grams of sugar per cup, are like raspberries or blackberries but are supposed to reduce wrinkles and improve and maintain energy in the body. That sounds like a great way to end a meal to me.
Raspberries are so beautiful and delicate. With only 5.4 grams of sugar in a whole cup, they can be combined with a small amount of dark chocolate to make a fabulous dessert. All of the little seeds are a wonderful source of fiber.
Strawberries are the biggest of the berries and have about 7 grams of sugar per cup. Strawberries are also packed with vitamin C and fiber.
The sweetest news is that all these wonderful fruits are low in sucrose so people who have Sucrose Intolerance, caused by Congenital Sucrase-Isomaltase Deficiency (CSID), can usually consume them without causing negative gastrointestinal symptoms.