• Autumn Bates, CCN, MS

The Top 10 Best FRUITS To Eat For Your Weight Loss Goals

Fruit can certainly be part of your wellness and weight loss journey. Fruit can be a source of antioxidants and certain vitamins as well as a bit of fiber. However, if you're looking to achieve a weight loss goal, there are some fruits that are going to be more in line with your goals than others.


Today, I'm sharing a sneak peek into the updated Level Up Guide from the Complete Intermittent Fasting Bundle and sharing alllll the deets you need to know in order to make your best fruit choices!


But first... why does the type matter?

When it comes to the fruit you use, you want to opt for the lowest sugar and highest fiber sources. Dense sources of sugar, even from whole fruits, will cause an increase in insulin, the storing hormone.* Decreasing the insulin response can help with releasing fat from your fat cells in order to be used as fuel.


*For more of a deep dive into insulin's relationship with weight loss, check out THIS video.



In order to reduce insulin, we need to reduce the types of foods that cause insulin to go up. Sugars and starches are the main culprits when it comes to increasing insulin. And the more you have of starches and sugars, the more insulin that will be released. When choosing fruits that will best serve your goals, you can use the list below to help guide your decision. These are some of the lowest sugar fruit options you can implement to best help stabilize your blood glucose levels and tap into fat burning mechanisms.


TOP 10 LIST FEATURED FROM THE COMPLETE INTERMITTENT FASTING BUNDLE, LOW SUGAR FRUITS TO LOVE PAGE!



# 1 Raspberries

This is one of the all-time best fruits you could incorporate for blood sugar stabilization and weight loss goals. Raspberries are incredibly high in fiber, compared to their sugar level. 1 full cup of raspberries comes in at 8g of fiber and only 5g of sugar!! That's an INSANE sugar to fiber ratio!


Try topping these on your Grain-Free Oatmeal bowl from the Complete IF Bundle!


# 2 Blackberries

Another insanely high sugar to fiber ratio fruit. In fact, this is roughly 1:1 for sugar to fiber. This means the sugars will be released at a slower pace into the blood supply and not cause huge spikes in blood glucose (and therefore insulin) levels.


I recently saw one of the AENpeeps swapped out the raspberries in the Chia Brekky Bowl recipe for blackberries and this sounds AMAZING.


# 3 Strawberries

Just like the first two on this list, strawberries also have a pretty impressive fiber to sugar ratio: 7g sugar to 3g fiber for 1 cup. To put this into perspective, 1 cup of mangos (fresh) comes in at 31g of sugar and less than 4g of fiber.


I love pairing strawberries with homemade, sugar-free whipped cream (using heavy whipping cream) as a low-sugar dessert.



#4 Avocado

I know, I know. It's sort of annoying to include avocado on this list because we don't really consider it a fruit... but it is! So I'm adding it! Because it IS a fantastic source of high quality fat and fiber and incredibly low in sugar. 1/2 avocado has around 5g of fiber and less than 1g of sugar. Plus, fat is needed to trigger our satiety hormone CCK, which is crucial to achieving a weight loss goal.


You can add avocado to one of the smoothies in the Bundle in place of banana as a fat source. You can also top avocado on your salad or egg scrambles!



#5 Plum

This was my FAVORITE fruit growing up. Nothing beats a fresh plum from the farmers market on a summers day. The fiber to sugar ratio isn't great for plums, but because the sugar content is fairly low, it's a good fruit option. One small plum has around 1g of fiber and 6g of sugar. Try pairing this with a high fiber food to buffer the sugar. The Chia Seed Pudding (pictured above) would be a perfect pairing.


#6 Pitaya

I personally don't eat much pitaya (mostly because I forget about it!), but one of the frozen 100g packages contain around 3g of fiber and 8g of sugar. This makes it a good option to use as the fruit base to your smoothies or smoothie bowls.


#7 Cranberries

If you like your fruit on the more tart side, cranberries are a low-sugar, moderately high fiber option! Some AENpeeps like to make smoothies using cranberries and greek yogurt as the base for a smooth, creamy texture.


#8 Açaí

Just like pitaya, açaí on it's own is a low sugar fruit option. The problem comes in at many smoothie restaurants where they create bowls using açaí and multiple bananas to up the sweetness. If you choose to use açaí, make sure you're not pairing it with high amounts of sugar from other fruit sources.


#9 Clementine

One clementine has around 7g of sugar and 1-2g of fiber (when eaten, not juiced). As it isn't extremely high in fiber, clementines are best paired with another high fiber food such as chia seeds or cacao nibs.



#10 Pineapple

At a 1/2 cup serving, pineapples come in at 1g of fiber and 8g of sugar. I LOVE using pineapple in my Turmeric Pineapple Smoothie from the Complete IF Bundle. This smoothie never gets old. It's incredibly refreshing on a warm day and the turmeric and ginger add a nice "bite" to it.


Join thousands of AENpeeps around the world and achieve your wellness DREAMS! Get the step-by-step deets, meal plans, fat burning + satiating foods, nutrition strategies and MORE with the Complete Intermittent Fasting Bundle!



Head over HERE to get started!



Your Nutritionist,

Autumn



Autumn Elle Nutrition


Contact

Manhattan Beach, CA

90266​

info@autumnellenutrition.com

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*For appointments outside of normal office hours, contact me via email.

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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