A diet prioritizing fruits and vegetables benefits individuals with obesity by providing essential fiber, vitamins, and minerals that promote satiety, making them suitable for a balanced eating plan.

Avocados are low in sugar and rich in monounsaturated fats, which help lower cholesterol levels and improve blood sugar control. One avocado also provides 9 g of fiber. Individuals with obesity can incorporate them into their daily meals.

Grapefruit offers a mildly tart, sweet flavor and is nutritious, packed with vitamin C. Vitamin C plays a crucial role in boosting immunity and collagen formation, enhancing the absorption of plant-based iron.

Grapefruit has a relatively low sugar content, with half a medium-sized fruit containing 8,5 g of sugar. Foods with a low glycemic index, like grapefruit, take longer to digest, promoting satiety and helping control cravings.

Berries like strawberries contain approximately 15 g of sugar per 125 g serving and have a slightly tart flavor. Strawberries are rich in fiber, antioxidant polyphenols, and vitamins, with a low glycemic index, making them suitable for weight loss. Enjoy a few in the morning or as a snack with yogurt to satisfy sweet cravings.

Blueberries have a low sugar content, with only 4 g per 120 g cup. They are also abundant in plant compounds with potent antioxidant properties. Antioxidants help limit damage from free radicals, reduce inflammation, and prevent fat accumulation. Limit dried blueberries due to their high concentrated sugar content.

Kiwi contains 7 g of sugar per fruit. These small green fruits have a low glycemic index and provide ample fiber. One kiwi meets 62% of the daily vitamin C value and offers 2,3 g of fiber, all for just 48 calories, eliminating concerns about sugar storage.

Watermelon is sweet and delicious, yet it has a relatively low natural sugar content. One cup of diced watermelon contains 9 g of sugar and about 45 calories. Watermelon is 92% water and low in carbs, which helps promote satiety, reduce hunger, and thus control calorie intake.

By Anh Chi (According to Health, Very Well Health)

Photos: Anh Chi, Bui Thuy