High Sugar Fruits and Better Choices:

Fruits are a delicious addition to any diet, but some are higher in sugar if you are watching sugar intake. Here are a few helpful suggestions, but if it comes to fruit or candy, eat the fruit!

1. Watermelon: A staple at summer barbecues, picnics and potlucks, watermelon is lower in fiber and higher in sugar than many other fruits. Not worried about extra calories? Watermelon does pack some potassium, vitamin C and cancer-fighting lycopene.

A better option: berries. Small, sweet and packed with nutrients, berries are one superfood that can impact your health far more than the typical fruit. Studies show that berries are an excellent source of disease-fighting antioxidants and offer greater anti-cancer activity than other fruits. And they have a stellar nutritional profile to boot. With only 50-90 calories per cup (depending on the type of berry) and 3-4 grams of fiber, it’s no wonder berries are considered a powerful weight-loss food. Toss berries into a spinach salad and add toasted pecans, add a dollop of plain Greek yogurt to a bowl of mixed berries or nosh on them straight out of the carton (after washing, of course!).

2.  Bananas: In addition to the 100-120 calorie price tag, bananas have a higher glycemic index (GI) than other fruits. What does that mean for you? The body digests and absorbs high GI foods more rapidly, causing blood sugar levels to fluctuate, explains Registered Dietitian and Chef Consultant Michelle Dudash. Choosing fruits with a lower glycemic index, on the other hand, can help prevent the spikes and crashes that make you feel hungry a short time after eating. That said, if you’re heading out on a run and you need some fuel, bananas’ fiber and energy-boosting potassium should help you hit your stride better than other fruits.

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