What Fruits Are Low In Sugar: 13 Best For Health 2023
When diagnosed with diabetes or a dietitian recommends reducing sugar intake, many often wonder if they can still enjoy fruits. Even though you are on a strict diet and trying to control blood sugar levels, consuming fruits, especially those with low sugar, will benefit your condition.
This begs the question: what fruits are low in sugar? Low-sugar fruits include berries, melons, limes, lemons, guavas, avocados, etc. You’d notice that some of these fruits even have a sweet taste, yet their sugar levels are relatively low.
Moreover, you should care more about these fruits’ glycemic index (GI) – a measure of how they increase your blood sugar. These fruits also have a low GI, making them an excellent option for people with diabetes and those looking to regulate their sugar levels. Yet, they contain other exciting and beneficial nutrients, including vitamins, fibers, minerals, and antioxidants.
What Fruits Are Low In Sugar?
Fruits low in sugar include avocados, berries (like strawberries, blueberries, blackberries, raspberries, etc.), watermelons, limes, lemons, guava, peaches, plums, etc. The low sugar content and these fruits make them suitable for people looking to moderate their sugar intake, such as people with diabetes.
Even though fruits are low in sugar, they are rich in vitamins, antioxidants, minerals, and fibers. Therefore, they are excellent fruit choices for maintaining a healthy balanced diet, even with a strict diet. However, eating in moderation or consulting with a dietitian for a more individualized dietary plan is better.
13 Low-Sugar Fruits
What fresh fruits are low in sugar? Below is a brief overview of 13 of the best low sugar fruits.
Apples are one of the most popular fruits. Indeed they are sweet, but they are a low-sugar fruit and a good source of vitamin C, fibers, and antioxidants. Also, they have a low glycemic index, making them a good snack choice for individuals managing vitamin C.
Apricots are another sweet fruit with little sugar, with a 100-gram serving having just about 3 grams of sugar. They are a good source of vitamins A and C, among other beneficial nutrients for improving health.
Generally, avocados aren’t as sweet as typical fruits. Instead, they have a mild, creamy taste. It contains low sugar and healthy fats that help promote satiety. This single-seeded berry is a good source of dietary fiber, potassium and helps regulate blood sugar and improve cardiovascular health. A cup of avocado (150 g) contains 0.99 grams of sugar.
Berries, including strawberries, blueberries, blackberries, etc., are a group of fruits with low sugar but high fiber. Instead, blackberries are an excellent source of antioxidants which is highly beneficial to overall health. A typical 100 grams of blackberries contains less than 5 grams of sugar.
Clementines are a small citrus fruit with minimal sugar content. Each portion size of clementine contains barely 1 percent sugar content. However, like other citrus fruits, it is rich in vitamin C and antioxidants. Also, it’s easy to peel, making it an excellent choice for a healthy refreshing snack.
Cranberries contain low sugar content, with a 100-gram serving containing barely 5 grams of sugar. Instead, fruit is a good source of antioxidants, among other nutrients, to improve your health.
Grapefruits, like other citrus fruits, are high in vitamin C, have a sweet tarty taste, and have a low sugar content. However, they are rich in fibers and beneficial antioxidants. A medium-sized grapefruit serving contains just about 7 grams of sugar.
Like avocados, kiwis don’t look like typical fruits. However, this green or slightly brown fuzzy fruit has a low sugar quantity and contains beneficial enzymes that regulate digestion and blood sugar.
Limes & Lemons
Compared to other citrus fruits, limes and lemons are less sweet. They are usually sour, an indication of the low sugar content. Limes are lowest sugar fruits belonging to the citrus family, with a 100-gram portion size line contains less than 2 grams of sugar and 2.5 grams in a similar size of lemon. Still, they are a gold source of vitamin C, fiber and have a low glycemic index, making them an excellent choice for people with diabetes.
Like a typical citrus fruit, sweet oranges have a low sugar quantity. They are an excellent source of vitamin C, dietary fibers, and antioxidants. A medium-sized orange, weighing about 150 grams, contains barely 14 grams of sugar. Also, this tropical fruit has a low glycemic index, they do not spike blood glucose and are suitable for people with diabetes.
Peaches taste very sweet and juicy. However, they also have low sugar content, with a moderate-sized peach containing just about 14 grams of sugar. In addition, they are a rich source of vitamin C and beneficial antioxidants.
Plums contain healthy amounts of dietary fibers and beneficial antioxidants that help improve digestive health and promote overall well-being. A 100-gram portion size of a plum contains less than 10 grams of sugar, making them a good choice of fruits for individuals looking to cut down on their sugar intake.
Like other berries, raspberries are a low-sugar fruit. However, they are a rich source of fiber and potent antioxidants. A typical serving of raspberries contains barely 5 grams of sugar. In addition, they are enjoyable and delicious fruits, providing various beneficial nutrients.
How Much Fruit Should You Eat Per Day?
The quantity of fruits you eat daily depends on age, height, physical activity, gender, weight, and overall health. However, regardless of your health issues, even if you have diabetes or other chronic conditions that require a strict diet, incorporating fruits in your diet will benefit your health.
Generally, we recommend consuming various fruits – about 1½ to 2 cups of fruits daily. Indeed, these fruits can come in fresh, dried, frozen, canned or whole fruits. However, it’s best to go with fresh fruits instead of fruit juices, as most of these packaged juices contain added sugar compared to whole fruits. Also, they tend to have little or no dietary fibers, which is beneficial for digestive health.
According to the USDA, a cup of fruit consists of 1 cup of fresh fruit, ½ cup of dried fruit, or 1 cup of 100 percent fruit juice. Women should consume about 1½ to 2 cups of fruits daily, and adult men should not exceed 2½ cups.
Still, we recommend consulting with a healthcare expert or a registered dietitian to aid you in customizing a dietary plan that will best fit your health goals. In fact, this prevents getting too much sugar in your body which can lead to finding out how to detox sugar from your body.
Ways To Include Fruits In Your Diet
As mentioned earlier, consuming various fruits is best. You may wonder how best you can incorporate these fruits into your diet. There are several creative ways of including fruits in your diet; these include:
- As a fresh or whole fruit snack.
- Fruit salad.
- Drinking fruit juice.
- Fruit smoothies: you can even add chia seeds in smoothies.
- Breakfast bowl: add medium fruit you top your breakfast cereal with sliced berries or bananas.
- Mixing fruits with yogurt.
- Fruit smoothie popsicles.
- Baking with fruits, where they provide natural sweetness.
- Fruity oatmeal.
- Grilled fruits as a delicious, refreshing dessert.
Exploring various low-sugar fruits reveals lots of nutrient-rich fruits you can enjoy without raising your blood sugar levels. Fruits like berries are antioxidant-rich, and citrus fruit contains high vitamin C content. Even by eating these fruits naturally, you enjoy a blend of taste and healthy nutrition. Just ensure that as you savor the health benefits of these fruits, you maintain moderation.
Frequently Asked Questions
Fruits with low sugar and carbs include avocados, berries (strawberries, blackberries, blueberries, etc.), watermelons, limes and lemons, coconut, kiwis, etc. That said, portion size control is crucial, especially if you are on a strict low carb diet.
Fruits low in sugar but high in nutrients include berries (strawberries, blackberries, blueberries, etc.), avocados, kiwis, papaya, watermelons, limes and lemons, cucumbers, etc. Incorporating these fruits into your diet will help you moderate your sugar intake yet obtain essential nutrients for optimal health.
Fruits with low sugar for people with diabetes include citrus, especially limes, lemons, peaches, kiwis, avocados, guava, plums, cantaloupe, etc. However, although these fruits have a low sugar content and glycemic index, moderating the portion size is crucial for regulating your blood glucose levels.
Low-sugar fruits tend to contain much less sugar and other beneficial nutrients than higher sugar fruits. Typical fruits containing high sugar include grapes, mangoes, figs, etc. People with diabetes must avoid these fruits or consume them in smaller portions to prevent blood sugar spikes.
You can incorporate low-sugar fruits into your diet in various ways. For example, you can squeeze limes and lemons in water for drinking. You can infuse berries, avocados, citrus, etc., into salad dressings, smoothies, berries parfait, etc.
Indeed, certain fruits contain low sugar. However, excessive consumption may cause digestive comfort. Moreover, most of these nutrients have daily value; taking beyond this value does not benefit your body. It’s better to keep them for future use than to consume excess.
Fruits that are low in sugar tend to have a low glycemic index. Therefore, since these fruits have a low GI, they mildly affect your sugar levels.
Yes! In fact, most low-sugar fruits are nutrient-dense, containing more nutrients than their high-sugar fruit counterparts. They often contain various vitamins, minerals, antioxidants, etc., with numerous health benefits.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344719/nutrients.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168155/nutrients.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients.
- Center (2020). Raw Fruits Poster (Text Version / Accessible Version). [online] U.S. Food and Drug Administration. Available at: https://www.fda.gov/food/food-labeling-nutrition/raw-fruits-poster-text-version-accessible-version.
- MyPlate (2020). Fruits | MyPlate. [online] www.myplate.gov. Available at: https://www.myplate.gov/eat-healthy/fruits.
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