fbpx

Click Here to Book a Discovery Call

6 Low Glucose Fruits to Add to Your Diet Today (And Why You Should!)

6 Low Glucose Fruits to Add to Your Diet Today (And Why You Should!)

6 Low Glucose Fruits to Add to Your Diet Today (And Why You Should!)

 

If you’re managing diabetes or high blood sugar levels, you’re probably going crazy sifting through all the contradictory information published on social media and in trendy magazines. Since childhood, you’ve been told that fruits are healthy. Eat more fruits! But then you figured out that fruit contains sugar, which is unhealthy. Did you grab a smoothie for lunch thinking you made a healthy choice? Think again (according to some fad diets).

 

You’re left scrolling through Google search results screaming, “What can I eat?” That’s how you ended up here, right?

 

Five Journeys is here to break down the situation with fruit, glucose, and blood sugar levels. There aren’t really any “bad” fruits. But it’s important to monitor your daily sugar intake. To help you, our nutritionists have selected six low-glucose fruits that you can enjoy without going over your daily amount of sugar.

 

Why Eat Low-Glucose Fruit?

You might begin to think that reducing or cutting out sugar is nutrition’s only goal. That can lead to serious problems!

 

In fact, nutrition should be part of a holistic wellness plan. The question we should be asking is, “What do our bodies need to thrive?” That’s the core of Five Journey’s diet and nutrition programs. It also answers the question of whether or not you should eat fruit. 

 

Unless your doctor says otherwise, yes, you should eat fruit!

 

Fruit Provides Essential Nutrients

Fruit provides essential vitamins your body needs to function properly. Fruit delivers powerful antioxidants that keep you feeling young and energetic. You’ll receive healthy doses of fiber with fruit, and most importantly, fruit tastes great! 

 

Fruit Helps You Avoid Added Sugars

Most people can’t cut out all carbs and sugars, but they can avoid drinking soda and eating candy. With fruit, you can avoid added sugars and focus on consuming the right amounts of fiber and nutrient-dense carbohydrates from whole foods can help stabilize blood sugar levels.

 

Fruit Keeps You Full

Fruit is categorized as a low calorie density food. This means you can eat a relatively large amount of fruit without consuming a high amount of calories – at least compared to a piece of pie or a 32 oz. Coke. Eating a piece of fruit during a meal will keep you satiated for longer so you’re not tempted to eat a high calorie density food 30 minutes later.

 

How Much Sugar Should I be Eating in a Day?

One last thing before we get to the fruit list, but it’s an important point. You’ll notice sugar measurements next to each serving of fruit. But what do those measurements mean? Is three grams of sugar a lot? Is 30 grams of sugar a lot? 

 

Here are the recommended levels of discretionary sugar intake health agencies recommend (by sex). Remember that discretionary sugar intake is less than total sugar intake, so if you want a more accurate answer regarding how much sugar you can consume in a day, consult with one of our Five Journeys nutritionists.

 

  • 38 g of added sugar for men
  • 25 g of added sugar for women

 

Six Low-Glucose Fruits That Can Lower Blood Sugar

1. Strawberries

Strawberries go great with breakfast or in a small, homemade smoothie. There are only about 8 grams (g) of sugar in eight medium-sized strawberries, and they pack in a lot of vitamin C.

 

2. Peaches

Few foods are as delicious as a fresh, late-summer peach. Just ask anyone from Georgia or Palisade, Colorado. Although they taste sweet, a medium-sized peach only contains around 13 g of sugar.


3. Blueberries and Blackberries

Blackberries provide a number of much-needed nutrients to the body, and this means that in moderation, blackberries won’t count against your discretionary sugars. These low-glucose fruits contain between 4 and 5 g of sugar, 5.3 g of fiber, and 1.39 g of protein per 100 g.

 

4. Honeydew melon

While not everyone loves the taste of honeydew, a slice contains only around 11 grams of digestible sugar. It’s a nice addition to a dinner or fruit salad. Honeydew melon also contains potassium, vitamin C, and iron.

 

5. Grapefruit

Remember old-time cereal commercials? There always seemed to be a grapefruit on the table as part of a “healthy, balanced breakfast.” Tomorrow morning, cut open a grapefruit, grab your serrated spoon, and you’ll only be consuming 11 g of sugar

 

6. Avocados

Here’s one for the Millennials out there. Avocados are completely sugar-free and go great on toast, tacos, salads, and much more. They are also a good source of healthful fats and fiber.

 

“Do I Need to Keep My Blood Sugar in Check?”

 

Many people ask the Five Journeys team if they need to manage their blood sugar beyond eating a generally healthy diet. We know it can take extra energy to check whether a fruit is low-glucose or not. The short answer is that it depends on your current health situation. Sign up for an appointment at our clinic and we can determine what diet is right for you.

 

However, typical symptoms of high blood sugar include:

 

  • Feeling very tired
  • Feeling thirsty
  • Having blurry vision
  • Needing to urinate (pee) more often

 

If you’ve noticed these symptoms cropping up, then perhaps you should consider replacing processed sugars with low-glucose fruits. Left unchecked, high blood sugar can lead to diabetes, heart disease, vision loss, and kidney disease. Staying in your target sugar intake range can also help improve your energy and mood.

 

At the end of the day, fruit is healthy. Eating the right fruits in moderation can have noticeable impacts on your health, from mood improvement to weight loss. We know nutrition can be a complicated journey to navigate, but that’s why the team at Five Journeys is here to help. 

 

Start your health journey by taking our free health quiz!

Our Providers

Quick Links

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

Only covered by Medicare

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

Testing: $138
DMSA: $36

INSURANCE

Not covered by Insurance

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy.

LOCATION PERFORMED

At home

BLOOD FLUID

Stool

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure.

LOCATION PERFORMED

In office

BLOOD FLUID

Urine & Blood

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.

Get Your Code Now!

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$450-$3000

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$319

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 – $184

INSURANCE

Fully covered by Medicare. Repeat test prices $400.

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

BLOOD FLUID

Breath

COST

*$109 with insurance, $179 without insurance *This test has an initial fee of $109, if your insurance doesn’t cover the test you’ll be charged the extra $70.

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$99 – $184

INSURANCE

No insurance accepted