Who said that lovers of healthy cuisine should deprive themselves of desserts? Finishing meals with a little sweet note remains essential to avoid frustrations and keep the taste pleasure.
We know: “classic” desserts with chocolate, whipped cream or butter are calorie bombs, as harmful for your figure as for your health… Rich in taste but low in calories, fruit comes in 1001 ways to compose original, tasty and healthy desserts.
Generally low in calories, fruits are (on the other hand) sometimes high in sugar. Thus, if it is recommended to take calories into account when shopping, it is also important to consider the glycemic index (GI) of the fruits that we choose: this reflects the speed with which carbohydrates of food passes into the bloodstream. Here are the 10 lightest fruits for the line:
Very greedy, the raspberry is also super-light with only 36 Kcal and 4 grams of sugar per 100 grams. Rich in fiber (twice as much as strawberries), raspberries “hold” between meals, which prevents snacking. Rich in iron and vitamin C, it is particularly recommended for people who are easily tired or for pregnant women… Its glycemic index (25) is low.
- The Peach
Very popular in summer, the peach is a low-calorie fruit since it contains only 38 Kcal per 100 grams. Its glycemic index remains reasonable (42) and it displays 9 grams of sugar per 100 grams. Its richness in vitamins (especially vitamin E and vitamin C) and minerals (potassium) makes it a fruit of choice to have fun without feeling guilty.
- The plum
A little less popular, this fruit is no less interesting from a nutritional point of view: with 44 Kcal and 8 grams of sugar per 100 grams, the plum can be cooked sweet or savory. It provides vitamins A, B and C, as well as minerals: potassium, copper, phosphorus, iron, magnesium… To (re)discover.
- Grapefruit
Half as sweet as the orange, the grapefruit contains 6 grams of sugar and 42 Kcal per 100 grams. This champion of vitamin C helps regulate blood sugar, that is to say the level of sugar in the blood. Many scientific studies have also attributed anti-inflammatory, anti-cancer, anti-hypertension and even anti-cholesterol properties to it. Its glycemic index is low: 25.
- The melon
It is “the” summer fruit par excellence! With its 48 Kcal and 6 grams of sugar per 100 grams, the melon is very light: rich in potassium, it also fights against water retention. Without forgetting its other assets: vitamins C, A and B6, magnesium, antioxidants… Its glycemic index is considered moderate by specialists since it is 67.
- The pear
A little more caloric and sweet than its comrades (with 50 Kcal and 10 grams of sugar per 100 grams), the pear remains a very interesting fruit when taking care of your health and your figure. Rich in fiber, it avoids snacking between meals; rich in antioxidants (carotene, vitamin E, flavonoids…), it protects the cardiovascular system. And its glycemic index is low: 38.
Source: Carb cycling, Anne Dufour and Carole Garnier, eds. Leduc.S
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