Fruit that are Low in Sugar

 

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.