6 Pilihan Buah Rendah Gula yang Aman untuk Diet

6 Pilihan Buah Rendah Gula yang Aman untuk Diet
Credit: Freepik. Terdapat berbagai macam pilihan buah yang rendah gula.

Daftar Isi

Bagikan :


Buah dikenal memiliki kandungan gula alami yang baik bagi kesehatan. Namun bagi Anda yang sedang menjalani diet, perlu lebih selektif dalam memilih buah yang akan dikonsumsi untuk diet. Pasalnya, beberapa jenis buah memiliki kandungan gula yang lebih tinggi dari jenis buah yang lain.

 

Daftar Buah Rendah Gula yang Aman untuk Diet

Makanan manis seperti buah mengandung gula alami. Banyak anggapan bahwa saat diet sebaiknya mengurangi konsumsi makanan manis termasuk buah-buahan karena mengandung gula tinggi. Namun gula alami dalam buah masih lebih baik daripada makanan yang mengandung gula tinggi atau pemanis buatan.

Meskipun demikian, beberapa buah memang memiliki kandungan gula yang lebih tinggi dari jenis buah lainnya. Penyerapan gula alami dipengaruhi oleh banyak faktor, termasuk jenis buah dan berapa banyak buah yang Anda konsumsi.

Jika Anda menjalani diet rendah gula atau diet yang bertujuan menurunkan berat badan, ada baiknya memilih buah rendah gula untuk dikonsumsi sehari-hari. 

Alpukat

Alpukat merupakan buah yang selalu menjadi pilihan dalam menu diet. Buah ini diketahui mengandung serat dan lemak sehat yang tinggi sehingga aman dikonsumsi saat diet.

Dalam buah alpukat mentah hanya mengandung 1 gram gula. Kandungan serat dalam buah alpukat akan membantu Anda lebih kenyang sehingga tidak melirik camilan tidak sehat lainnya.

Dalam sehari, Anda bisa mengonsumsi setengah hingga satu buah alpukat utuh. Anda dapat mengonsumsinya secara langsung sebagai buah segar atau diolah menjadi jus, dihaluskan menjadi isian roti atau diolah bersama tomat menjadi guacamole.

Baca Juga: Mengenal Nutrisi dan Manfaat buah Melon bagi Kesehatan

 

Buah-buahan beri

Salah satu jenis buah-buahan yang aman dikonsumsi untuk diet adalah buah-buahan beri. Buah golongan beri seperti blackberry, strawberry dan raspberry bukan hanya memiliki kandungan gula yang rendah namun juga antioksidan tinggi yang baik untuk diet dan mencegah tubuh dari serangan radikal bebas yang memicu masalah kesehatan lainnya.

Dalam secangkir buah strawberry mengandung 7 gram gula dan vitamin C yang dibutuhkan dalam dosis harian. Sementara itu dalam 1 sendok teh buah raspberry mengandung 5 gram gula dan serat tinggi sedangkan dalam secangkir blackberry mengandung 7 gram gula.

 

Kiwi

Dalam satu buah kiwi ukuran sedang mengandung 6,7 gram gula, 64 kalori dan 3 gram gula. Buah kiwi juga kaya akan vitamin C (83% dari nilai harian), vitamin E (9% dari nilai harian) dan vitamin K (34% dari nilai harian). Selain kaya vitamin, buah kiwi juga kaya akan nutrisi lainnya seperti kalium, protein dan serat yang mengenyangkan. 

Baca Juga: Rekomendasi Buah Kaya Kandungan Air untuk Mencegah Dehidrasi saat Puasa

 

Semangka

Semangka adalah buah yang menyegarkan dan kaya kandungan air. Selain baik untuk membantu hidrasi tubuh, buah semangka juga termasuk buah yang direkomendasikan untuk diet.

Dalam secangkir buah semangka yang dipotong dadu megandung kurang dari 10 gram gula. Buah semangka juga mengandung sumber elektrolit, vitamin A dan C.

 

Delima

Delima mungkin bukan pilihan buah yang populer untuk diet, namun buah ini mengandung berbagai manfaat bagi kesehatan. Dalam 100 gram buah delima mengandung 13,67 gram gula, serat 4 gram, karbohidrat 18,7 gram dan kalsium 10 miligram.

Meskipun memiliki kandungan gula yang tinggi, Anda bisa membatasi konsumsi delima sekitar 100 gram per hari untuk mendapatkan manfaat delima saat diet. 

 

Lemon dan jeruk

Jeruk berukuran sedang mengandung 14 gram gula yang mudah dicerna. Jeruk juga merupakan buah yang mengandung vitamin C tinggi. Anda dapat mengonsumsinya secara langsung daripada mengonsumsi jeruk dalam bentuk jus kemasan.

 

Dalam memilih menu buah untuk diet, sebaiknya sesuaikan dengan jenis diet yang Anda jalani. Konsultasikan dengan ahli gizi dalam menentukan menu diet Anda sehari-hari. Anda juga dapat memanfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh pada ponsel Anda. 

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 4 Juli 2023 | 03:53
Tags : diet rendah gula buah untuk diet buah yang aman untuk diet

Cafasso, J. (2022). 11 Best Low Sugar Fruits. Available from: https://www.healthline.com/health/best-low-sugar-fruits

Seymour, T. (2017). Eight Low Sugar Fruits. Available from: https://www.medicalnewstoday.com/articles/320078#incorporating-low-sugar-fruits-into-your-diet

 

Dolson, L. (2022). 11 Low Sugar Fruits. Available from: https://www.verywellfit.com/low-carb-fruit-list-2242528

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      Backtrace
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      Backtrace
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