10 alternative fruits to cut down on sugary drinks
Updated: Aug 16, 2021
Sugary drinks are exceptionally harmful. They have little or no nutritional value, but they are the number one source of added sugar in the American diet—only a 20 oz. Coca-Cola contains about 120% of the maximum daily sugar recommended by federal guidelines for a healthy diet. However, we continue to drink heavily, driven by billions of Big Soda wasting marketing, especially towards the young and the poor. And that expense pays off: every day, half of American adults and two-thirds of young people consume sugary drinks, for a total of about 50 barrels person each year.
When sugar is delivered in the form of liquid, it bypasses the body's defences against consuming too many calories - sugary drinks don't make you feel full. Sugary drinks have been found to replace healthier foods in the diet.
Soda is marketed as a daily refreshment rather than an occasional treat, especially for children, youth, and communities of colour. In 2013 alone, beverage companies spent $ 866 million to campaign sugary drinks, four times more than 100 per cent juice and water. A beverage company nearly tripled its campaigning for children from 2010 to 2013. Young blacks in 2013 saw more than double the TV ads for sugary and energy drinks than young whites.
Consumption of sugary drinks varies based on age, gender, race/ethnicity, income, and education. Throughout their lives, males consume more than females. Children from low-educated households are nearly 40% more likely to consume these drinks than children from higher-educated homes. Young adults from low-income families are almost 50% more likely to consume these drinks than their high-income peers.
10 alternative fruits to reduce the consumption of sugary drinks
People trying to control their sugar intake often give up or cut back on soda, chocolate, or sweets, but they may not think about fruit.
Fruit is a healthy way to satisfy gourmets and add nutrients to the diet, but some fruits, such as bananas and mangoes, have more sugary drinks than many others.
In this article, we have reviewed the best low-sugar fruits for those who want to reduce their daily sugar drinks without compromising taste and nutrition.
Low-sugar fruits can still provide the vitamins, fiber and minerals a person needs.
Low-sugar fruits include:
Strawberries, like many other berries, are generally high in fiber and contain very little sugar.
There are only about 8 g of sugar in eight medium-sized strawberries.
Although they have an excellent sweet taste, a medium-sized peach contains only about 13 grams of sugar.
Like strawberries, these fruits also contain between 4 and 5 g of a reliable source of sugar, 5.3 g of fiber and 1.39 g of protein per 100 g. They are a good source of antioxidants. Interestingly, blueberries contain about twice as much sugar as blackberries.
4. Lemons and limes
Few people would choose lemon or lime to eat as a snack. However, with a maximum of 2g of sugar per fruit and high levels of vitamin C, they are a good addition to a person's diet.
Many People can squeeze a lemon or lime into sparkling water to replace other sugary carbonated drinks or even squeeze lemon juice onto a salad instead of using a salad dressing.
5. Honeydew melon
A popular summer snack, a slice of melon, contains about 11 grams of digestible sugar.
A medium-sized orange has about 14g of digestible sugar and is also an excellent source of vitamin C.
Orange juice and all other fruit juices purchased at the supermarket may contain added sugars. If a person takes too limited sugar, it is usually better to eat the fruit itself than drink its juice.
This low-sugar fruit is good breakfast food.
Half of a medium-sized grapefruit contains about 11g of sugar. If a person finds the grapefruit too spicy, they can sprinkle a small amount of honey or Stevia on top.
Avocados are almost sugar-free. They are a good source of vitamins, fiber and healthy fats.
Incorporate low sugar fruits into your diet
Fruit can be incorporated into any meal.
These strange and fuzzy green-fleshed fruits are technically considered a berry as well. Kiwi fruit (or kiwi fruit) is high in vitamin C and low in sugar, with just six grams per kiwi. You can find kiwi fruit year-round at the supermarket.
Melon owes its orange colour to its high vitamin A content. One cup of this delicious melon contains less than 13 grams of sugar. This may be a little higher than other fruits, but remember that a 12-ounce can of soda has almost 40 grams of sugar and a shallow nutritional value.
The benefits of increasing a person's daily fruit intake include:
· lose weight or maintain a healthy weight
· get essential vitamins, minerals and fiber
· decrease the risk of cancer and other diseases
· The American Cancer Society recommend that a person must consume about 2 ½ cups of fruits and vegetables every day.
A person must incorporate low-sugar fruit into their diet at every meal:
People who generally eat grains should choose grains with no added sugar. Instead, try adding sliced fruit or a peach on top. Alternatively, eating a handful of berries with low-fat yogurt is also a healthy option.
Instead of drinking fruit juice, which is high in sugar, squeezing the juice of half a lemon or lime into sparkling water can be a refreshing alternative.
Lunch and dinner
Even a tasty salad can include low-sugar fruit elements. For example, try using lemon or lime juice as a topping or slicing an avocado on top. Orange slices and berries are also great salad dressings.
Whole fruits are a great alternative to processed desserts. Low-sugar fruit can be eaten with plain yogurt or made into a fruit salad by adding a small amount of honey if necessary.
Low-sugar fruit can be a great snack alternative. A person can make it easier to snack on fruit by cutting larger fruit, such as melons, into small pieces and storing them in the refrigerator.
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