Tag Archives: fruits

Types Of fruits To Eat That Has The lowest Sugar And Highest in sugar To Avoid

Do you know that certain fruits can pack up to 14g of sugar in less than a one-cup serving in our body? Surprise!

Oh yes, While in take of fruits is very beneficial to our health due to the amount of fiber and vitamins it contains, there are some other factors to consider such as volume of sugar it stores in our body.

Please note that fruits as well as sugar are very important to our body, however it’s also crucial to know how much fiber each fruit has, which helps negate some of the effects of the sugar content.
So below is a list of some fruits with the right amount of sugar you can eat and fruits with the amount of sugar it contains to beware of.


A single tomatoes contains about 40% of daily vitamin C, A and K requirement. And research shows you’d be better off eating tomatoes every day because it conntains Lycopene, a member of the vitamin A family which helps maintain prostate health. Try eating more by making homemade tomato sauce to top chicken, sandwich, and stuffed peppers.
Total sugar 2.6g


You won’t have to worry about your sugar intake when it comes to avocado; but be mindful of the fat. Because it’s packed with the good monounsaturated fat, it’s still high in calories, which can sneak up on you if you’re trying to lose weight.
Total sugar 0.7g


These bright little berries are nutritional powerhouses. Not only do they quence your sugar cravings (without overloading your body with fructose), they also satisfy your hunger and keep you feeling full longer thanks to their high fiber content. Use plain yogurt with raspberries, snack on them plain or toss on a salad, or blend up in a smoothie: You’ll be adding a dose of vitamin C and body-protecting antioxidants to every meal.
Total sugar 4.4g


Okay, so Pawpaw as it is generally called is packed with lots of benefits. Like helping your body metabolize other fruits.
Also, it can boasts an enzyme called chymopapain, which can relieve inflammation. What’s more, one cup has a whopping 144 percent of your daily value of vitamin C.
Total sugar 8g


Another food that boosts your penis health, watermelon is fairly effective in treating erectile dysfunction and maybe even preventing it. Research has shown an ingredient in watermelon called citrulline-arginine helps relax blood vessels by boosting nitric oxide (the same way Viagra does). The juice is also a potent health elixir. It’s been shown to reduce your recovery heart rate and the degree of muscle soreness.
Total sugar 6g


Oranges are naturally high in sugar, so it’s a wise idea to eat an orange rather than drink its juice. The fiber is pretty much entirely removed by the process of juicing, so it can’t slow the absorption of sugar and thus stabilize blood sugar levels. Grab a small orange, though, and you’ll reap the benefits of vitamin C (known to lower blood pressure and the stress hormone cortisol) without rocking your blood sugar too much.
Total sugar 9g


You can taste the sugar in pineapple—it’s pretty obvious. But, it’s also the perfect addition to veggie-based smoothies because it’s got such a strong, sweet flavor. Pineapples are also the only known source of an enzyme called bromelain, which is credited for reducing inflammation in the body. Total sugar 10g


Apples are a classic power fruit because they contain fiber, some of which is soluble fiber called pectin, which forms a gel in your stomach that slows the rate of digestion. This means that, while apples are a bit high in sugar, your blood sugar won’t spike as much.
Total sugar 10g


Bananas are loaded with digestible carbs that can fuel your workouts before you get moving and potassium to help you recover after exercise. But, they’re full of the sweet stuff and can raise your blood sugar levels since they’re mostly made of carbs and water.
Eat your banana with a fat, like nut butter; fat can slow the absorption of sugar by inhibiting how quickly food passes from your stomach to small intestines.
Total sugar 12g


Red grapes
Red grapes, which is the highest in sugar, contain resveratrol, an anti-inflammatory compound that helps keep your skin looking healthy and can convert excess white fat into calorie-burning beige fat. Grapes are great as it is, or frozen; just be mindful of the portion size.
Total sugar 15g

Now we have a broader knowledge of fruits to eat often. The bottom line here: Is moderation.
Please note that there are optimal times to consume fruit. If you’re really looking to limit sugar, make sure you’re not eating overly ripe fruits. The starch begins to turn into simple sugar as it ripens, which is why it tastes sweeter. So, try to eat them before they become super saccharine and soft to the touch. And, easiest of all, opt for fruits that are naturally lower in sugar or highest in fiber.

10 Healthiest Foods Of All Time And Why You Should Always Eat Them

A registered dietitian Tina Ruggiero, author of The Truly Healthy Family Cookbook,  have listed some essential fruits we should eat daily and why each of these foods is a powerhouse.

Its important we bear in mind that eating healthy shouldn’t be complicated. So to make it simple, TIME.com has curated a list of the 50 healthiest foods you should be eating now. But I would mention just 10 of them.


Bananas and Why are bananas good for you: They are actually classified as an herb and they are an excellent source of cardioprotective potassium – that is ; it contains nutrients that protect the heart. Bananas also help to increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.


Oranges and why they are good for you: Oranges are one of the most potent Vitamin C sources and are essential for disarming free radicals. Thy help protect our cell and sustain a healthy immune system

Friends Swimming Underwater in Backyard Pool

Blueberries and why they are good for you: Blueberries are rich in anthocyanin and blueberries helps to protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition.


Tangerines and why they are good for you: Thorough research has shown that Tangerines has more antioxidant than an orange,and this powerful little fruits soluble and insoluble fiber that play a role in reducing heart disease risk. Tangerines also help lower risk of  chronic eye disease like cateracts and may be protective against type 2 diabetes and heart disease.


Avocados and why they are good for you: Avocados contain nearly 20 vitamins and minerals. Substituting one avocado for a source of saturated fats like butter or cheese  may reduce your risk of heart disease.


Tomatoes and why they are good for you:  As little as they  are in shape, Tomatoes are a nutritional powerhouse. They are rich i Lycopence, a potent weapon against Cancer. Lycopene protect our cells’ DNA with its strong antioxidant power.


Mushrooms and why they are good for you: Mushrooms are antioxidants that fight cancer too. They are a good source of riboflavin, a vitamin that supports the body’s natural detoxification mechanisms and they are the highest source of vitamin D.


Garlic and why they are good for you: Garlic boost immunity and support healthy joints. It is well known for its cardioprotective benefits and its also an effective antiviral.

Sweet Potatoes

Sweet potatoes and why they are good for you:  Although they have a bit more natural sugar than white potatoes, they are packed with nutrients. A large sweet potatoes contains more than a days worth of vitamin A, essential for eyesight and reproductive health. It also has B vitamins, fiber and potassuim and a  antioxidant which may enhance immunity and support metabolism


Sardines and why they are good for you: Sardines contains omega-3 fatty acid and calcium content. This fatty acids go to improve blood flow, feeding our brain, stabilizing heart rhythms and keeping inflammation in check.

Credit: Time.com

Eat The Right Vegetables To Fight Belly Fats

When I was growing up, I never liked eating vegetables either in form of soup or salad. Like other kids, I feels its dry and not tasty.

Now I’m grown and married and not a week passes without me adding vegetable to my meal.

So if you’re finding it hard to add veggies to your meal, this reasons should make you have a change of mind

Every colour vegetable contains a different type and amount of antioxidants that helps to fight disease. So if you don’t eat veggies, you may be missing out on some potent belly fat and disease fighting vitamins.

Also, eating lots of vegetables can help your body to shrink belly fat, as the green vegetable group contains high levels of vitamins A and C, which just like in orange and yellow vegetables, can help decrease oxidative stress and cut down on the stress hormones in the body that can store belly fat. Also,green leafy vegetables are a fantastic source of folic acid, which plays a critical role in protein digestion and metabolism.

So if you don’t eat enough vegetables, chances are you’ll feel hungrier and eat more of another food group, which will contain additional calories that can make it more difficult to lose weight.

Examples of green vegetables to include in your meal are:



Brussels sprouts



Green beans





This vegetables especially would help burn fat and aid digestion process.

Carrot Puree – Healthy Baby Food

Many mums have often wondered how best to feed their babies healthy? If you’re one, have you thought outside the box? like feeding you baby with healthy vegetable like carrot puree.

Once baby is around 4-6 months, you can try this home-made single fruit and vegetable purees.

How to Make Carrot Puree
Carrot puree is so easy to make:

  • Peel and cut carrots into evenly-sized pieces and simmer for 15-20 minutes in just enough water to cover the carrots until they’re tender.
  • Drain the carrots and transfer to a blender, add some of the sweet carrot cooking water, and blend until smooth.

Carrot Puree-2

  • The amount of liquid you add really depends on how hard your baby find it hard to swallow the puree.
  • Spoon some of the puree into your baby’s bowl and serve lukewarm. You can freeze the remainder in a small plastic containers.

Try this and share your experience with us.

Photo credit: thekichn.com & annabelkarmel.com

ReelFruit Chips

When I saw a picture of reelfruit made from perfectly ripe fresh fruits, I was really amazed. Especially because, this is coming from Nigeria.

It reminded me of the packaged plantain chips I like having. If you have ever eaten plantain chips then you would understand what I’m talking about.  Reelfruit either dried pineapple or dried mango is a crunchy snack that is perfectly sealed and great for all ages.

This dried fruit or chips as I call it, is chips on the move. You would definitely love it. Even if you miss having fruit in the morning, you can be sure this fruit chip would fill the space for you.

Reelfruit is 100% fruits and It contains 2000- 2500 healthy calories, including essential vitamins. And according to nature bounty health, makers of reelfruits,  they  claim “ All the nutrients of fresh fruit are natural, no additives or preservatives. Filled with natural sugars, energy, mineral and Antioxidant for a healthy body.

Personally I feel this is more healthy to have than fried plantain chips. If you ever had this fruit, please tell us what you feel about it.


Seasonal Fruits

As we approached deep into rainy season, I thought it was best to talk about seasonal fruits that grow well especially in this season. Seasonal fruits taste great because they are freshly harvested and cost less too.

So I bought an envelope full of different fruits last week and not all came out sweet. And this got me wondering whether they were prematurely harvested.
Then I figured out that some fruits like watermelon, pineapple and oranges do pretty well during rainy season because they grow around water than fruits like paw paw,  as too much water around paw paw either kills it or slows it growth.

So if you’re wondering what fruit could be tasty to eat during this season, I would advise you go for watermelon, oranges, strawberries, pineapples and Apples. I bet you won’t regret having any of this.

Mangoes Helps You Burn Body Fat

Do you know you can eat mangoes to lose some weight or maintain weight?  So mangoes, which contains high fibre, helps you get rid of cholesterol and unused fats in the body .

Bought some mangoes last week and eat some before dinner would be ready. But guess what? please don’t laugh. At about an hour, i use the loo trice. Lol!

So curious whether mangoes makes your stomach run, I did some research and its amazing that mangoes really makes you burn fat. And this fats are passed out through the feces.

Because mango contain fibre, this plays an important role in a diet to lose weight. If anything, you should eat mango slices with the skin   on , it could help you keep the weight off.