If you are monitoring
your sugar intake, you may want to choose fruits that are low in sugar:
Grapefruit
While grapefruit is
relatively low in sugar, it is a great source of vitamin C.
One half of a
medium-sized grapefruit contains 8.5 grams (g) of sugar and 43% of the daily
value for vitamin C. Vitamin C plays a vital role in immune health and collagen
formation. It also helps improve iron absorption from plant sources.
Grapefruit also has a
low glycemic index and takes longer to digest and so cause a smaller and slower
rise in blood sugar levels to help manage diabetes.
A 2021 review even
found that grapefruit may help prevent type 2 diabetes.
Berries
Berries are lower in
sugar than many other fruits. Here is the sugar content of 1 cup of raw
berries:
- · Raspberries: 5 g
- · Strawberries: 7 g
- · Blackberries: 7 g
At 15 grams of sugar
per 1 raw cup, blueberries have a higher amount of sugar. But blueberries still
have other positive properties and benefits. For instance, eating a moderate
amount of berries on a regular basis has been linked to a lower risk of type 2
diabetes.
Berries are also rich
in fiber, polyphenols, and vitamins. Plus, they have a low glycemic index
value.
Lemons
Lemons contain 2.1 g
of sugar and 2.4 g of fiber per fruit.
Limes
Limes have even less
sugar than lemons. One lime contains 1 g of sugar and 2 g of fiber per
fruit.
Cranberries
Cranberries are low in
sugar, containing just 4 g per cup. They are also a rich source of
beneficial plant compounds with antioxidant properties that help limit damage
caused by free radicals, which have been linked to cancer and other chronic
diseases.
Cranberries also may
decrease the risk of urinary tract infections by about one-third in people at
an increased risk for developing the infection.
When buying
cranberries, look for those that are shiny and plump with a deep color.
Limit dried
cranberries, as they are generally sweetened with sugar. For example,
one-fourth of a cup of dried cranberries contains around 29 g of sugar.
Watermelon
Despite having a sweet
and delicious flavor, watermelon is relatively low in sugar. A cup of diced
watermelon provides 9 g of sugar, with just 45 calories.
While watermelon has a
high glycemic index rating, it is 92% water and contains few carbohydrates, which
gives it a low glycemic load.
Kiwis
One kiwi fruit
contains 7 g of sugar.
These little green
fruits rank low on the glycemic index scale and are a good source of fiber.
They 're also an excellent source of vitamin C. One kiwi fruit provides 62% of
the daily value for vitamin C and 2.3 g of fiber, with just 48 calories.
Avocados
Avocados are low-sugar
fruits that are incredibly nutritious. One whole avocado contains less than
half a gram of sugar.
An avocado also
provides you with 9 g of fiber. And because they are rich in monounsaturated
fats, avocados may help lower cholesterol levels and improve heart
health.
A recent study found
that daily avocado consumption for 12 weeks improved blood sugar control,
cardiometabolic risk factors, and overall diet quality in adults with obesity
and insulin resistance.
Oranges
Oranges are a sweet,
citrus fruit that can fit into a low-sugar diet. One orange contains just under
13 grams of sugar. From that orange, you can also get 3 grams of fiber and 70%
of the daily value for immune-boosting vitamin C. Plus, oranges have a high
water content, which can help you stay hydrated.
Apricots
Apricots are an
excellent snack for those watching their sugar intake. Two small apricots
contain 6 g of sugar. The pair of apricots also have 1.4 g of fiber, with just
34 calories.
Although dried
apricots are slightly higher in sugar and lower in fiber—containing 4.2 grams
of sugar and 0.6 g of fiber per small slice—they still fall relatively low on
the glycemic index scale.
Eating dried apricots
in moderation and pairing them with foods high in protein and healthier fats
like nuts and cheese may help slow absorption and prevent spikes in blood
sugar.
Plums
Plums have fewer grams
of sugar than many other fruits. One plum contains less than 7 g of sugar. The
low glycemic index fruit also has 1 g of fiber, with just 30 calories.
Overall, choose fresh,
frozen, or canned fruits more often than 100% fruit juices. Fruit juice tends
to be high in sugar and low in fiber, which may cause larger increases in blood
sugar than whole fruits.
If you have diabetes, pair fruits with non-starchy vegetables, lean protein and healthy fats to create balanced meals that help keep your blood sugar.
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