Guide to Effective Workouts: Nutrition and Training Tips

Top 10 fruits highest in natural sugar, ranked by sugar content per standard serving:

1. Dates (Medjool)

Sugar: ~66g per 100g (about 4 dates)

Extremely sweet; used as a natural sweetener.

2. Lychee

Sugar: ~29g per cup

High in fructose; juicy and very sweet.

3. Figs (Dried)

Sugar: ~48g per 100g (about 4–5 figs)

Dense, chewy texture and concentrated sugar.

4. Mango

Sugar: ~45g per whole mango (~200g)

One of the sweetest tropical fruits.

5. Grapes (Red or Green)

Sugar: ~23g per cup

Easy to overeat due to small size and high sugar content.

6. Cherries

Sugar: ~20g per cup

Sweet varieties like Bing have more sugar.

7. Bananas

Sugar: ~14g per medium banana

Balanced with starch; ripeness increases sugar.

8. Pineapple

Sugar: ~16g per cup (chunks)

Sucrose-rich and tropical sweet.

9. Apples

Sugar: ~19g per medium apple

High in fructose; varies by variety (e.g., Fuji is sweeter).

10. Pears

Sugar: ~17g per medium pear

High water content and a mild sweetness.

1. Fatty Fish

• Examples: Salmon, sardines, mackerel, and trout

• Why: Rich in omega-3 fatty acids (EPA and DHA), which reduce inflammatory markers and improve heart and brain health.

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2. Leafy Green Vegetables

• Examples: Spinach, kale, collard greens, Swiss chard

• Why: Packed with antioxidants, fiber, and polyphenols that fight inflammation and oxidative stress.

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3. Berries

• Examples: Blueberries, strawberries, raspberries, blackberries

• Why: Contain anthocyanins and vitamin C, which help lower inflammation and protect cells from damage.

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4. Nuts and Seeds

• Examples: Walnuts, almonds, chia seeds, flaxseeds

• Why: Provide healthy fats, fiber, and magnesium—all known to reduce inflammation.

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5. Olive Oil (Extra Virgin)

• Why: A staple in the Mediterranean diet, olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.

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6. Turmeric

• Active Ingredient: Curcumin

• Why: Powerful anti-inflammatory and antioxidant properties. Works even better when paired with black pepper for absorption.

Top 6 anti-inflammatory foods that help reduce inflammation

Low-Sugar Fruits—great for diabetics, low-carb diets, or anyone monitoring sugar intake. These fruits have less than 10g of sugar per serving.

1. Avocados

Sugar: ~0.2g per whole fruit

Technically a fruit; rich in healthy fats and fiber.

2.Cranberries (Fresh)

Sugar: ~4g per cup

Tart taste; great for adding to smoothies or salads.

3.Raspberries

Sugar: ~5g per cup

High in fiber (8g per cup); low glycemic impact.

4.Blackberries

Sugar: ~7g per cup

Low sugar and high in antioxidants.

5.Strawberries

Sugar: ~7g per cup

Sweet, refreshing, and fiber-rich.

6.Lemons & Limes

Sugar: ~1–2g per fruit

Not usually eaten whole but great for flavoring with minimal sugar.

7.Kiwis

Sugar: ~6g per kiwi

Small, tart-sweet fruit with vitamin C and fiber.

8.Plums

Sugar: ~7g per medium plum

Good balance of tart and sweet; small portion sizes help control sugar intake.

9.Cantaloupe

Sugar: ~8g per cup

Hydrating and light with mild sweetness.

10.Peaches (Small)

Sugar: ~8g per small peach

Choose smaller, firmer peaches for lower sugar content.

Top 6 foods that commonly cause inflammation in the body

1. Added Sugars

• Found in: soda, candy, baked goods, sugary cereals, and sweetened beverages.

• Why: Excess sugar triggers the release of pro-inflammatory cytokines and contributes to insulin resistance.

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2. Refined Carbohydrates

• Found in: white bread, pastries, many breakfast cereals, and processed snacks.

• Why: These carbs are stripped of fiber and spike blood sugar, fueling inflammatory responses.

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3. Processed and Red Meats

• Found in: bacon, sausage, deli meats, beef, pork.

• Why: High in saturated fats and advanced glycation end products (AGEs), both of which promote inflammation.

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4. Fried Foods

• Found in: french fries, fried chicken, chips, onion rings.

• Why: Typically cooked in oils high in omega-6 fatty acids and trans fats, both linked to inflammation.

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5. Trans Fats

• Found in: margarine, non-dairy creamers, packaged snacks, and some baked goods.

• Why: Artificial trans fats are known to increase inflammatory markers like CRP (C-reactive protein).

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6. Excess Alcohol

• Found in: beer, wine, spirits (especially when consumed in high amounts regularly).

• Why: Alcohol disrupts gut health and promotes systemic inflammation when overconsumed.