Want to lighten a few pounds at the approach of summer? If proteins and vegetables are great allies, the fruits also have their say. Julie Boët, dietician-nutritionist, reveals the list of six of them to immediately put on your plate.
Strawberry
“”With around 32 kcal per 100 g, the strawberry contains almost 91 % water and 2 g of fiber. Its sugar (fructose) is naturally present in small quantities, and its glycemic index is low (25-40). Rich in vitamin C and antioxidants, it is easily consumed natural, in snack or added to sugar -free dairy“, says Julie Boët, dietician-nutritionist.
The watermelon
“”Ultra-hydrating (approximately 92 % water), watermelon is not very caloric (30 kcal/100 g), but has a higher glycemic index (70). However, its glycemic load remains low if it is consumed in small portion (100-150 g). Ideal in summer, in cubes with mint or sugar -free smoothie“, Underlines the expert.
The melon
“”The melon is closer to watermelon with its 35 kcal per 100 g, 90 % water and fibers (about 1 g). Source of vitamin A and potassium, it is also full “recognizes the dietician. “”Nevertheless, it is preferable to consume it as a starter or with a meal, rather than in the end of a sweet meal, to limit the glycemic peak“, She advises.
The apple (with the skin)
“”With 50 kcal per 100 g, the apple is a slightly more energetic fruit, but it offers 2.5 g of fibers, including pectins that slow the absorption of glucose. Eating an entire apple, raw and not transformed, therefore makes it possible to moderate your blood sugar while providing a real appetite suppressant effect“Indicates the nutritionist.
The pear (with the skin)
“”Similar to the apple, the pear contains 57 kcal per 100 g, 3 g of fiber and a lot of water. Its sweet taste can satisfy the desires of sugar without excess, especially when it is pan -fried with cinnamon or diced in a natural yogurt“, Admits the specialist.
The pink grapefruit
“”With around 42 kcal per 100 g, the grapefruit is rich in water (88 %), vitamin C and ninguenin (an antioxidant). Its glycemic index is moderate, and its soluble fibers slow down digestion. It is however preferable to consume it whole, not in juice“, Details the expert.
In summary, the wealth of fibers of these fruits slows the absorption of sugars, promotes the feeling of satiety and supports digestion. Their high water content contributes to hydration and food volume, without adding unnecessary calories. Fruit sugars, naturally present (fructose, glucose, sucrose) and accompanied by fibers, vitamins and antioxidants, are fundamentally distinguished from added sugars, reveals Julie Boët.
On a daily basis, always favor the whole fruit, with the skin (if it is edible), rather than the juices, to regulate your blood sugar and optimize your vitamin intake.
“”Consume this fruit with a source of protein (yogurt, white cheese, oilseeds) or healthy lipids (almonds, seeds) to lower the glycemic response. Finally, avoid fruit alone on an empty stomach if you are sensitive to blood sugar variations“Concludes the dietician.