What fruits to eat in summer will not make you fat
Summer is the fruit harvest season, and all kinds of delicious and juicy fruits make people salivate. However, many people worry that eating fruits will make them fat, especially those with higher sugar content. In fact, as long as you choose properly, eating fruits in summer can not only relieve the heat, but also help control your weight. This article will take stock of what fruits you can eat in summer to keep you from getting fat, and provide structured data for your reference.
1. Recommendations for low-sugar and low-calorie fruits
The following are some low-sugar and low-calorie fruits, suitable for summer consumption and not easy to gain weight:
| Fruit name | Calories (per 100 grams) | Sugar content (per 100g) | Main nutrients |
|---|---|---|---|
| watermelon | 30kcal | 6 grams | Rich in vitamin C and moisture |
| strawberry | 32 kcal | 4.9 grams | Vitamin C, antioxidants |
| blueberry | 57 kcal | 10 grams | Anthocyanins, dietary fiber |
| Lemon | 29kcal | 2.5 grams | Vitamin C, citric acid |
| grapefruit | 42 kcal | 6.2 grams | Vitamin C, dietary fiber |
2. High-fiber fruits help digestion
High-fiber fruits not only increase satiety, but also promote intestinal peristalsis and aid digestion. Here are a few high-fiber fruits:
| Fruit name | Dietary fiber content (per 100 grams) | Calories (per 100 grams) |
|---|---|---|
| apple | 2.4 grams | 52 kcal |
| pear | 3.1 grams | 57 kcal |
| kiwi | 3 grams | 61 kcal |
| Guava | 5.4 grams | 68kcal |
3. Tips for eating fruits in summer
1.Control intake:Even if it is low-sugar and low-calorie fruits, excessive consumption may lead to excess calories. It is recommended that daily fruit intake be controlled at 200-300 grams.
2.Choose fresh fruit:Try to avoid juicing or processing fruits, as juicing removes dietary fiber and makes it easier to consume excess sugar.
3.Pair it with protein:Fruit paired with protein (such as yogurt, nuts) can delay the rise in blood sugar and increase the feeling of satiety.
4.Avoid eating high-sugar fruits on an empty stomach:Fruits with high sugar content, such as lychees and longans, may cause blood sugar fluctuations when consumed on an empty stomach.
4. Ranking of popular summer fruits (last 10 days)
Based on recent web search data, the following fruits are the most popular choices for summer:
| Ranking | Fruit name | heat index | Main functions |
|---|---|---|---|
| 1 | watermelon | 95 | Relieve heat and replenish water |
| 2 | mango | 88 | Rich in Vitamin A |
| 3 | peach | 85 | Iron supplement, beauty |
| 4 | Lychee | 82 | Replenish blood and enhance immunity |
| 5 | grapes | 78 | Antioxidant, blood replenishing |
5. Summary
Choose the right fruits in summer to enjoy delicious food without worrying about gaining weight. It is recommended to give priority to fruits with low sugar and high fiber, such as watermelon, strawberry, apple, etc. At the same time, be careful to control your intake and avoid excessive consumption of high-sugar fruits. I hope this article helps you eat healthy and slim during the hot summer months!
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