Fruits with low sugar for diabetics can help diabetics in a bid to control their blood glucose. Acknowledging the fact that diabetes nowadays has become an epidemic problem all round the world, majority of diabetic patients seem to be looking for best ways on how to control their blood sugar or glucose levels.
Diabetes is a condition in which the hormone insulin is either not produced or not used by the body. It results from problems with, or destruction of, the insulin-producing organ (called islets of Langerhans) in the pancreas. Type-1 diabetes occurs when the body’s own immune system attacks and destroys the islets, while in type-2 diabetes, not enough insulin is produced or the body’s cells do not respond properly to insulin. These blood sugar levels are monitored by checking for an A1c blood test, or Hemoglobin A1c, which measures your averages blood sugar over the past 3 months. The higher that measure number goes over 6.5%, then you will be considered as having Diabetes.
10 best low-sugar fruits for diabetics
Keeping a track of daily sugar intake is good for everyone, but it is very essential for people with diabetes! Diabetics are always recommended to cut-off on sugar and eat a healthy and balanced diet. People with diabetes often believe that eating fruits can also raise their blood sugar levels, but, it is completely a myth! Fruits are a great source of a variety of nutrients and are a very healthy way to satisfy your hunger pangs. However, the majority of the fruits contains high amounts of sugar but there are some which are not harmful to diabetics because they have a low sugar content. The glycemic index of any food item determines if it is good for diabetes or not! For example, if a food has a low GI value then, it doesn’t raise the blood glucose levels inside the body!
So, if you are a diabetic and have a sweet tooth then, don’t worry you won’t miss out on fruits, at least! Yes, that’s right! Here, in this article, we have created a list of 10 best low-sugar fruits which can satiate your sugar cravings without actually increasing your blood glucose levels. Read on to find them out!
1. Oranges
Enjoy this vitamin C rich juicy treat without any worries as it won’t hike your blood sugar levels! A medium orange has only 12 grams of sugar and just 70 calories! It also contains potassium and folate which helps in normalizing the blood pressure.
2. Grapefruits
Another citrus fruit on the list is grapefruit. A medium sized grapefruit contains only 9 grams of sugar. So, have it for breakfast or as a snack but, make sure that you eat it in moderation.
3. Raspberries
With a surprisingly low amount of sugar, this fruit is the best for satiating your sweet tooth! One cup of raspberries contains only 5 grams of sugar and loads of fibres, yes, that’s true! So, this berry will make you feel full for long hours and won’t even increase your glucose levels!
4. Kiwis
Who doesn’t like the sweet and sour taste of kiwis? These fuzzy green fruits are rich in vitamin C and have a very low amount of sugar. With just 6 grams of sugar per fruit, this fruit indeed deserves a place in your daily diet!
5. Avocados
Avocados are naturally low in sugar, with just 1 gram of sugar per fruit, avocados are very healthy for diabetics. They also lower the level of bad cholesterols in the body that helps in protecting the heart.
6. Peaches
Of course, they are very sweet in taste but you will be surprised to know that they are not at all a sugary fruit! A medium sized peach contains only 13 grams of sugar, so, reach for a juicy peach whenever you crave for sugar!
7. Plums
These delicious purple treats are great for everyone including those who have diabetes! Yes, that’s right! With only 7 grams of sugar per fruit, this sweet treat can be enjoyed at any time of the day!
8. Apples
Apple juice is full of sugars, we agree, but, if you change the way you consume it and have it as a complete fruit then, you will only get 19 grams of sugar. So yes! An apple a day can really keep the doctors away!
9. Watermelons
The favourite summer fruit of almost everyone, watermelon, is very hydrating in nature as well as it has only 10 grams of sugar per cup. As a bonus, you also get a lot of iron if you eat this delectable fruit!
10. Blackberries
Last on the list is blackberry! These dark-coloured berries are very high in antioxidants and fibres but luckily, they are low in sugar. They just have 7 grams of sugar per cup. So, go and have them!
11 Best Low-Sugar Fruits
- Lemons (and limes)
- Raspberries
- Strawberries
- Blackberries
- Kiwis
- Grapefruit
- Avocado
- Watermelon
- Cantaloupe
- Oranges
- Peaches
- Takeaway
Overview
Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat.
Perhaps you’ve already cut out processed sugars, but didn’t realize how much sugar is contained in fruit. Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar.
While fruit also contains lots of other healthy nutrients, some varieties are higher in sugar than others. Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank.
1. Lemons (And limes)
High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemon or lime and are the perfect addition to a glass of water to help curb your appetite.
2. Raspberries
With only five grams — a bit more than a teaspoon — of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list.
3. Strawberries
Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about seven grams of sugar, along with over 100 percent of the recommended daily intake of vitamin C.
4. Blackberries
Blackberries also only have seven grams of sugar per cup. You don’t have to feel guilty snacking on these dark colored berries. As a bonus, they’re also high in antioxidants as well as fiber.
5. Kiwis
These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar — with just six grams per kiwi. You can find kiwis all year-round at the grocery store.
6. Grapefruit
Another citrus fruit to make the list is grapefruit. While grapefruits certainly don’t taste as sweet as a grape, they make for a great breakfast with only nine grams of sugar in half of a medium-sized grapefruit.
7. Avocado
While not exactly the first thing that comes to mind when you think of fruit, avocados are indeed fruits, and naturally low in sugar. An entire raw avocado only has about one gram of sugar. What avocados do have a lot of are healthy fats, which will help keep you satiated.
8. Watermelon
Watermelons are the iconic summer fruit. They may seem like a treat, but they’re low in sugar. A whole cup of diced up watermelon has under 10 gramsTrusted Source of sugar. A bonus of eating watermelon is it’s also a great source of iron.
9. Cantaloupe
Cantaloupes owe their orange color to a high vitamin A content. A cup of this delicious melon contains less than 13 grams of sugar. This may be a bit higher than other fruits, but keep in mind that a 12 ounce can of soda has nearly 40 grams of sugar, and very little nutritional value.
10. Oranges
Oranges are another great way to enjoy a sweet snack without all the calories and sugar, while also boosting your Vitamin C intake. A typical naval orange has about 12 grams of sugar per fruit and less than 70 calories.
11. Peaches
Peaches can be incredibly sweet, but at less than 13 grams of sugar in a medium-sized fruit, they can still be considered low in sugar for a fruit.
Takeaway
These 11 low-sugar fruits contain between one and 13 grams of sugar, but remember that serving size makes all the difference.
A serving of watermelon is just one cup, so indulging in three or four cups of watermelon can easily put you somewhere near a can of sugary soda in terms of sugar.
Of course, all fruit contains a lot more vitamins, minerals, and fiber compared to sugary processed snacks. High fiber foods slow down digestion, which means your blood sugar won’t spike as quickly after eating fruit. As with most things in life, moderation is key.
Last medically reviewed on June 26, 2016
13 of the Least Healthy Fruits: Sugar, Diabetes, and More
- Sugar
- Calories
- Diabetes
- Acid reflux
- Bottom line
Rich in fiber, vitamins, minerals, and antioxidants, fresh fruit can be an excellent addition to a well-rounded diet..
However, certain types of fruit contain more sugar and calories than others. Furthermore, some fruits can cause side effects for people with health conditions such as diabetes and acid reflux. These fruits can still be enjoyed, but in smaller serving sizes.
This article takes a closer look at the fruits highest in sugar and calories, as well as the ones you may need to limit if you have diabetes or acid reflux.
1–4. Highest In Sugar
Some types of fruit, both fresh and dried, are high in natural sugar. If you’re aiming to reduce your intake of carbs or sugar, stick to small amounts when enjoying these.
1. Dates
Dates are known for their sweet, almost caramel-like flavor. Dried dates are often enjoyed on their own as a handy snack or used as a natural sweetener in recipes.
Although they’re rich in antioxidants and micronutrients like potassium, copper, and magnesium, they’re also high in sugar and carbs .
One cup (160 grams) of dried dates contains (3Trusted Source):
- Calories: 451
- Protein: 4 grams
- Sugar: 101 grams
- Fat: 0.6 grams
- Carbs: 120 grams
- Fiber: 13 grams
2. Dried Fruit
Some of the most common varieties of dried fruit are apples, raisins, apricots, figs, mangoes, pineapples, and cranberries.
Compared with their fresh counterparts, they generally contain more calories, carbs, and sugar per serving. Most varieties are also rich in fiber, potassium, and vitamin C.
When you eat a handful of dried fruit, you’re consuming more calories than you would if you ate that same amount of fresh fruit. The biggest concern with dried fruit is portion size, not the amount of sugar.
Traditional dried fruits have a low to moderate glycemic index and are a good source of fiber and potassium.
Due to the higher concentration of sugar in dried fruit (even without added sugar), it’s best to enjoy dried fruits in moderation, especially if you’re looking to decrease your sugar intake.
A 1-cup (160-gram) serving of a dried fruit mixture contains:
- Calories: 477
- Protein: 4 grams
- Sugar: 106 grams
- Fat: 1 gram
- Carbs: 126 grams
- Fiber: 8 grams
3. Lychee
Native to southeastern China, this tropical fruit is known for its unique taste and appearance.
It contains many key micronutrients, including vitamin C, copper, and potassium. It’s also relatively high in sugar, which may be an issue if you’re on a low carb or low sugar diet..
One cup (190 grams) of raw lychee contains:
- Calories: 125
- Protein: 1.5 grams
- Sugar: 29 grams
- Fat: 1 gram
- Carbs: 31.5 grams
- Fiber: 2.5 grams
4. Mangoes
These delicious stone fruits are popular for their sweet flavor and soft, creamy texture.
Mangoes are also brimming with a variety of nutrients, including vitamin C, folate, and copper. On the other hand, they contain a high amount of natural sugar in each serving.
One cup (165 grams) of mangoes contains:
- Calories: 99
- Protein: 1.5 grams
- Sugar: 22.5 grams
- Fat: 0.5 grams
- Carbs: 25 grams
- Fiber: 2.5 grams
5–7. Highest In Calories
Many types of fruit are high in calories. While they can be enjoyed as part of a nutrient-dense, well-rounded diet, you may want to keep an eye on your portion sizes if you’re trying to cut your calorie intake or lose weight.
5. Avocados
Avocados are high in calories, thanks to their content of heart-healthy monounsaturated fats. They’re also a good source of important vitamins and minerals such as potassium, vitamin C, and B vitamins
Plus, they’re loaded with fiber, an essential nutrient that can support regularity and digestive health
One cup (150 grams) of avocado contains
- Calories: 240
- Protein: 3 grams
- Sugar: 1 gram
- Fat: 22 grams
- Carbs: 13 grams
- Fiber: 10 grams
6. Dried coconut
Shredded coconut is a common ingredient in baked goods, smoothie bowls, and breakfast dishes.
Although it’s rich in nutrients like manganese, copper, and selenium, it’s also high in fat and calories .
In particular, coconuts are high in medium-chain triglycerides (MCTs), a type of fat that is readily absorbed by your body. MCTs have been associated with several health benefits, including improved body composition and heart health.
One cup (93 grams) of dried unsweetened coconut contains:
- Calories: 560
- Protein: 6 grams
- Sugar: 6.4 grams
- Fat: 56 grams
- Carbs: 20 grams
- Fiber: 14 grams
7. Prunes
Prunes are a type of dried fruit made from plums.
Because of their fiber content and laxative effects, they’re sometimes used as a natural remedy for constipation. However, like other types of dried fruit, they’re relatively high in calories, carbs, and sugar. .
One cup (174 grams) of pitted prunes contains :
- Calories: 418
- Protein: 4 grams
- Sugar: 66 grams
- Fat: 0.7 grams
- Carbs: 111 grams
- Fiber: 12.5 grams
8–10. If You Have Diabetes
If you have diabetes, it’s important to eat plenty of nutrient-dense foods rich in fiber to support healthy blood sugar levels (.
Meanwhile, foods that are low in fiber and high in added sugar should be limited, including certain forms of fruit
8. Candied fruit
Candied fruit is a type of fruit made by soaking and heating fruit in sugar syrup, resulting in a product with a sweet flavor and a long shelf life.
Not only is candied fruit high in calories and low in fiber, but it also packs a lot of sugar and carbohydrates into each serving. This may not be ideal for those with diabetes.
- Calories: 322
- Protein: 0.3 grams
- Sugar: 81 grams
- Fat: 0 grams
- Carbs: 83 grams
- Fiber: 2 grams
9. Fruit juice
Fruit juice offers a concentrated amount of carbs and sugar without any of the fiber found in fresh fruit. Many types also contain added sugar, which can negate many of the potential health benefits that the fresh versions provide.
In a 2014 review of four studies, increased intake of sugar-sweetened fruit juice was linked to a higher risk of type 2 diabetes.
Also, a 2018 study in 8,492 women found that drinking fruit juice was tied to increased levels of hemoglobin A1C, a marker that is used to measure long-term blood sugar control.
An 8-ounce (240-mL) serving of orange juice contains :
- Calories: 110
- Protein: 2 grams
- Sugar: 23 grams
- Fat: 0 grams
- Carbs: 26 grams
- Fiber: 0 grams
10. Fruit canned in heavy syrup
While canned fruit can be a quick and convenient way to squeeze a few servings of fruit into your diet, it may not be the best choice for those with diabetes.
This is because it’s generally higher in carbs and sugar and lower in fiber than other types of fruit .
In particular, fruit canned in heavy syrup or juice is typically much higher in sugar than fruit canned in water. Thus, the water-canned version may be a better option if you’re aiming to keep your blood sugar levels in check.
A 1-cup (214-gram) serving of fruit cocktail canned in heavy syrup contains ):
- Calories: 150
- Protein: 1 gram
- Sugar: 36.5 grams
- Fat: 0.2 grams
- Carbs: 40 grams
- Fiber: 3.5 grams
11–13. If You Have Acid Reflux
Certain fruits, such as mandarins, may worsen symptoms for those with gastroesophageal reflux disease (GERD), also known as acid reflux.
Although these fruits are highly nutritious and can fit into a balanced diet, you may want to limit your intake if you find that they trigger symptoms of acid reflux.
11. Oranges
Citrus fruits such as oranges are loaded with essential nutrients like fiber, vitamin C, and potassium .
Unfortunately, they’re also highly acidic and may worsen heartburn for people with GERD.
One navel orange contains ):
- Calories: 73
- Protein: 1 gram
- Sugar: 12 grams
- Fat: 0.2 grams
- Carbs: 16.5 grams
- Fiber: 3 grams
12. Tomatoes
Although they’re often used as a vegetable in many recipes, tomatoes are technically classified as fruit.
These nutritious fruits are rich in vitamin C, fiber, and lycopene — a carotenoid that has been well studied for its antioxidant effects
However, as with citrus fruits, the acidity of tomatoes and tomato-based products may trigger symptoms in people with GERD
One cup (180 grams) of chopped tomatoes contains
- Calories: 32
- Protein: 1.5 grams
- Sugar: 5 grams
- Fat: 0.5 grams
- Carbs: 7 grams
- Fiber: 2 grams
13. Grapefruit
Grapefruit is a type of citrus fruit known for its tasty, tart, and slightly bitter flavor.
It’s low in calories and rich in vitamins and minerals such as vitamins A and C, potassium, and thiamine
Unfortunately, grapefruit and grapefruit juice are also common symptom triggers for people with GERD
A 1-cup (230-gram) serving of grapefruit contains
- Calories: 69
- Protein: 1 gram
- Fat: 0.2 grams
- Carbs: 17 grams
- Fiber: 2.5 grams
Eight low-sugar fruits
All fruit contains sugar, although some varieties have a higher content than others. People looking to control their sugar intake will often give up or reduce their consumption of fizzy drinks, chocolate, or candy but may not think about fruit.
Of course, fruit is a healthful way to cater to a sweet tooth and add nutrients to the diet, but some fruit, such as bananas and mangoes, have a higher amount of sugar than many others.
In this article, we look at the best low-sugar fruits for anyone looking to reduce their daily sugar intake without compromising on taste and nutrition.
Eight Low-Sugar Fruits
Low-sugar fruits can still provide the fiber, vitamins, and minerals a person requires.
Low-sugar fruits include:
1. Strawberries
Strawberries, like many other berries, are often high in fiber and contain very little sugar.
There are only about 8 grams (g) of in eight medium-sized strawberries. They are also a good source of vitamin C.
2. Peaches
Although they taste sweet, a medium sized peach only contains around 13 g of sugar
3. Blackberries
Like strawberries, these berries also contain between 4 and 5 gTrusted Source of sugar, 5.3 g of fiber, and 1.39 g of protein per 100 g.
They are also a good source of antioxidants.
It is interesting to note that blueberries contain around double the amount of sugar as blackberries.
4. Lemons And Limes
Not many people would pick up a lemon or lime to eat as a snack. However, with no more than 2 g of sugar per fruit and high levels of vitamin C, these are a great addition to a person’s diet.
People can squeeze a lemon or lime into sparkling water to replace other sugary carbonated beverages, or even squeeze lemon juice over a salad instead of using a salad dressing.
5. Honeydew Melon
A popular summer snack, a slice of honeydew melon contains around 11 grams of digestible sugar.
Honeydew melon also contains potassium, vitamin C, and iron.
6. Oranges
A medium-sized orange has around 14 g of digestible sugar and is also an excellent source of vitamin C.
Orange juice and all other fruit juices bought from the supermarket may contain added sugars. If a person wants to limit their sugar intake, it is usually better to eat the fruit itself rather than drink its juice.
7. Grapefruit
This low-sugar fruit is a favorite breakfast food.
Half a medium-sized grapefruit contains around 11 g of sugar. If a person finds grapefruit too sharp, they may wish to drizzle a small amount of honey or sprinkle Stevia on top.
8. Avocados
Avocados are almost sugar-free. They are also a good source of healthful fats and fiber.
Incorporating Low-Sugar Fruits Into Your Diet
Regardless of its sugar content, fruit should be part of a balanced and healthful diet plan.
Benefits of increasing a person’s daily intake of fruit include:
- losing weight or maintaining a healthy weight
- getting essential vitamins, minerals, and fiber
- reducing the risk of cancer and other diseases
In fact, the American Cancerete recommends that a person consumes around 2 ½ cups of fruit and vegetables every day.
A person can incorporate low-sugar fruit into their diet in every meal:
Breakfast
People who usually eat cereal should be sure to choose cereal without added sugars. Try adding sliced berries or a peach on top. Alternatively, eating a handful of berries with plain low-fat yogurt is also a healthful option.
Instead of drinking fruit juice, which has a high sugar content, squeezing the juice of half a lemon or lime into sparkling water can be a refreshing alternative.
Lunch and dinner
Even a savory salad can include low-sugar fruit elements. Try using lemon or lime juice as a dressing, or slicing an avocado on top. Orange slices and berries also make great salad toppings.
Whole fruits make an excellent alternative to processed desserts. Low-sugar fruit can be eaten with plain yogurt or made into a fruit salad by adding a small amount of honey if required.
Snacks
Low-sugar fruit can be a great snack alternative. A person can make snacking on fruit easier by pre-cutting larger fruit, such as melons, into bite-size pieces and keeping them in the fridge.
Takeaway
Most people can add more fruit to their diet, even if they are looking to reduce their sugar intake. A person can make choosing healthful fruits easier by:
- aiming to eat at least 2 ½ cups of fruit or vegetables every day
- preparing low-sugar fruit as a snack in advance, to avoid grabbing processed alternatives
- eating whole fruits rather than drinking fruit juice
People with diabetes may wish to speak with a doctor or registered dietitian about the amount of fruit they should eat.
All fruits contain sugar, but they also contain healthful nutrients, fiber, and minerals, which make them a much better alternative to snacks that contain processed sugars.