what fruits have the lowest sugar content? What fruits would I suggest for someone who is looking to cut out sugars from their diet? While there are some fruits that are sweeter than others, not all sugars are found in fruit. This article will discuss the different sugars found in fruit, as well as other dietary contributors to high sugar levels.
The 10 Healthiest Low-Sugar Fruits You Should Be Eating
The current trend may be to avoid sugar, but if you’re planning to cut fruit out of your diet because it contains sugar naturally existing in it, you might want to reconsider.
According to registered dietician Bonnie Taub-Dix, author of Read It Before You Eat It, “fruit contains a lot of stuff we need.” “It offers antioxidants, vitamins, and minerals. Additionally, it hydrates us and gives us fiber, both of which keep us full.”
Unfortunately, not enough people consume the recommended amount of fruit.
According to the CDC, hardly one in ten Americans consume enough fruits and vegetables to make a balanced diet. Chronic diseases like diabetes and heart disease might result from a lack of these vital meals.
However, there are many low-carb, nutrient-rich options available if you want to reduce your carb intake in a healthy way and avoid overindulging in higher-sugar fruits like bananas. Here are 10 fruits that you can enjoy whenever a fruity or sweet craving strikes:
Berries are a fantastic choice when looking for fruit that is low in sugar. A cup of strawberries includes just under your daily recommended amount of vitamin C and only 7 grams of sugar.
Being aware of your portion sizes is the best approach to reduce your sugar intake, according to Taub-Dix. Grapefruit is a terrific alternative to sugary snacks, but depending on your needs, you might not want to consume the entire fruit. Eight grams of sugar are present in one-half of the fruit.
Avocados are a type of fruit, yes. One of the characteristics that distinguishes fruits is the large pit in the center, which counts as a seed. Avocados are packed with heart-healthy fats that lower LDL (also known as “bad”) cholesterol and protect your heart, as well as polyphenols that lessen oxidative and inflammatory stress. Over a gram of sugar can be found in one avocado.
According to Jaclyn London, MS, RD, CDN, these late-summer favorites only have 7 grams of sugar and 30 calories per serving. The wonderful thing about plums is that you can get creative and make things like sugar-free jams and marmalade with them.
Considering how sweet they taste, these berries have a surprising low sugar content—only 5 grams per cup. And compared to other fruits, they are more likely to make you feel satisfied thanks to their 8 grams of fiber.
Another excellent berry is this one. The ideal nutrient-dense snack, one cup has 2 grams of protein, 8 grams of fiber, and 7 grams of sugar.
Think about how you eat fruit if you have diabetes or are worried about how it will influence your blood sugar. According to Taub-Dix, an apple whole has a lower glycemic index (GI) than an apple juice. This indicates that drinking apple juice has the potential to raise blood sugar levels more than simply eating the fruit itself. One medium apple contains only 19 grams of sugar on its own, compared to around 24 in a cup of unsweetened apple juice.
Hardly anything compares to the satisfying sensation of sinking your teeth into a juicy, sweet, and tangy peach. An average medium peach has 13 grams of sugar in it.
Similar to apples, it is preferable to consume the entire fruit rather than its juice. A typical orange has more vitamin C than is necessary each day and 12 grams of sugar. Contrarily, a cup of unsweetened orange juice contains twice as much sugar and only a third as much fiber, which can help control blood sugar.
These big pears are beautifully sweet, firm, and crunchy. You might be shocked to learn that they are largely water (hello, hydration) and only have 8.6 grams of sugar given how delicious they are.
List Of Low Sugar Fruits
tags: #apples #Apricots #cranberries #currants #figs #jujubes #low sugar foods #lychees #peaches #pears #prunes #raisins #superfoods #tomatoes
Our most popular selling item is dried fruit. All around New Jersey, we offer them for sale at farmers markets. Since we started using the Internet, we receive inquiries about the sugar level of dried fruit virtually every day. Fruits with reduced sugar content are linked to better health. Additionally, it offers a lot of the fiber, phytonutrients, minerals, and vitamins that you require daily. Fruit that has been dried lasts longer and is simple to pack as a snack. especially for a lengthy excursion into the wilderness or a long day at work.
Fruits that have been dried are more calorically dense since the water has been removed. Dried fruit has less calories than fresh fruit when fresh and dried fruit are combined in weight. Compared to prunes (dry plums), which have 100 grams, fresh plums have just 46 calories per 100 grams. It’s also crucial to keep in mind that drying causes some vitamins to be lost. You obtain 16% of your daily requirement for vitamin C from the same fresh plums, but only 1% from dried plums.
Keep in mind that 1 cup counts as one serving of fresh fruit. A single serving of fruit that has been dried out is barely half a cup. Customers are searching the internet to learn about low sugar fruits and how to control their blood sugar levels because of this.
Frequently, extra sugar is added to dried fruits to improve flavor and pull water from the microbial cells. The fruit is being kept from rotting for this reason. In the product descriptions online and at the New Jersey farmers markets, we aim to address the concerns about added sugar. While some dried fruits will be hard to find without added sugar, Cranberries, pineapple, and bananas are an example of fruits that commonly have sugar added. Sulfur dioxide is another often used fruit additive. We provide apricots with and without sulfur dioxide added for sale.
Below is a list of low sugar fruits with their weights and calorie counts:
½ cup serving: 191 calories, 6.5 grams of fiber
Peaches may not be as common as other dried fruits like apricots but are also a nutritious choice. They contain 34% of your daily vitamin A needs and 18% of iron recommendations. On top, they are also a good source of potassium, niacin, and copper.
2. Apples – Sold as Bulk Apple Rings
½ cup serving: 104 calories, 3.5 grams of fiber
Even while some other dried fruits may be more nutrient-dense, if you’re looking for low sugar fruits, a serving of these is frequently lower in calories than many other options. Find out more about how apples are beneficial to your health.
½ cup serving: 221 calories, 4 grams of fiber
Of course, they frequently sell these delectable fruits in frozen or tinned form. Although they might be a terrific addition to your diet if you can obtain them dry. Amazingly, one dish offers 244% of your daily vitamin C requirements! It also contains 3.2 grams of protein and is an excellent source of riboflavin.
4. Apricots – Sold as Bulk Apricots
½ cup serving: 156 calories, 4.5 grams of fiber
Apricots have 47% of your daily vitamin A needs in a single serving and are a good source of potassium, vitamin E and copper!
5. Prunes – Sold as Bulk Prunes
½ cup serving: 223 calories, 0 grams of fiber
Prune lacks insoluble fiber, yet experts believe it has a laxative effect. A single serving also contains 2.5 grams of protein and 13% of your daily iron needs.
6. Figs – Sold as Bulk Turkish Figs or sold as Bulk California Figs
½ cup serving: 185 calories, 7.5 grams of fiber
Additionally, experts believe that figs have a laxative impact. They also provide healthy amounts of vital minerals like calcium, magnesium, potassium, and manganese.
7. Cranberries sweetened – Sold as Bulk Dried Cranberries
½ cup serving: 185 calories, 3 grams of fiber
Although it is nearly impossible to get dried cranberries without added sugar, they can still be a healthy option when consumed in moderation. Cranberries and other foods with dark colors are high in phytonutrients. Learn more about the dietary advantages of cranberries.
½ cup serving: 204 calories, 5 grams of fiber
Currants have 3 grams of protein per serving, 13% of daily iron and 18% of the average person’s daily needs for potassium.
9. Raisins – Sold as Bulk Raisins
½ cup serving: 217 calories, 2.5 grams of fiber
Raisins are often sold in miniature box servings to be packed in lunches. However, raisins are also good to have around the house to cook with and like other dried fruits are fun to add to porridge. One serving has 2 grams of protein and is a good source of many minerals like potassium and manganese. They are predominantly farmed in California.
½ cup serving: 236 calories, 7 grams of fiber
Dried pears are still a good source of vitamin C, iron, vitamin K and copper. Try adding as a salad topper!
7 Best No Sugar Foods
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You’ll adore our Sugar Free Foods Shopping List if you’re attempting to reduce or get rid of added sugars from your diet.
Locate foods with no added sugars from every category, such as grains, proteins, fruits, vegetables, and healthy fats.
Approximately 17 teaspoons of added sugar are consumed daily by the average American. The American Heart Association currently advises limiting added sugars to no more than 6 teaspoons for women and 9 teaspoons for men each day.
One issue with added sugars is that they are now present in practically all packaged or processed foods.
Sugar can be found in a wide variety of foods, including baked goods, peanut butter, ketchup, drinks, coffee creamers, soups, cereals, breads, and crackers.
Many of our symptoms and illnesses, including as heart disease, inflammation, weight gain, and exhaustion, are probably caused by these additional sugars.
Best Foods Without Sugar
How Much is Okay?
In a perfect world, added sugars would make up no more than 5–10% of our daily calorie intake. Therefore, if a woman needs about 2,000 calories per day (depending on her activity level and a number of other parameters), she should consume no more than 100 to 200 calories from added sugars each day.
For the purpose of comparison, a 12-ounce soda includes around 11 teaspoons of sugar, which is already more than the suggested daily maximum for added sugar for both men and women.
Natural sugars found in fruits and vegetables are significantly less harmful to human health than added sugars, such as those found in processed and packaged foods.
Natural sugars from whole fruits are generally beneficial for most individuals because they typically also contain fiber and antioxidants.
Keep in mind that whole fruits contain natural sugars, fiber, and antioxidants in addition to their naturally occurring sugars. Sugars that are added are not sugars that exist naturally.
Additionally, some people might need to completely cut off all added sugars, including natural sugars. People with diabetes or pre-diabetes should exercise caution and seek the advice of a qualified healthcare expert when it comes to nutrition.
Best No Sugar Foods
If you want to cut back on your added sugars, then check out this list of the best sugar-free foods. Include these on your next list of things to buy so you may stock your kitchen with these nutritious items.
Fresh fruits like berries and green apples will have the lowest natural sugars. Tropical fruits and dried fruits have the highest levels of natural sugars. But, there are no added sugars in any fresh fruits.
- Green Apples
Vegetables of all types are low in sugars. Some starchy vegetables like white potatoes, sweet potatoes, and carrots are higher in natural sugars. All vegetables are part of a sugar-free diet.
If you purchase any canned vegetables, read the labels to make sure there are no added sugars.
- Brussel sprouts
- Butternut squash
- Green beans
- Romaine lettuce
- Spaghetti squash
- Sweet Potatoes
3. Beans, peas, and legumes
While beans, peas, and legumes are high in carbohydrates, they are low in natural sugars and have no added sugars.
Be sure to read the labels on any canned cooked beans to make sure there are no added sugars (such as in baked beans).
- Adzuki beans
- Black beans
- Black-eyed peas
- Cannellini beans
- Garbanzo beans
- Great northern beans
- Kidney beans
- Mung beans
- Navy beans
- Pinto beans
- Red beans
4. Animal & Plant Proteins
Cooked proteins can be very satiating and can help with reducing sugar cravings (see all of my tips for a sugar-free diet).
- Fish and shellfish
- Game meats
- Pork products including bacon (look for sugar-free versions)
- Soy products including tofu and tempeh
5. Dairy Products & Dairy-Free Milks
Dairy products do have natural sugars, but they are also high in protein.
Products like flavored yogurts often have a lot of added sugars in them. But, plain, unsweetened dairy and plant-based milk products have no added sugars.
- Almond milk
- Coconut milk and coconut beverage
- Hemp milk
- Rice milk
- Soy milk
If you need a coffee creamer, check out my list of the best sugar-free creamers.
Whole grains and grain products like pasta generally do not have added sugars, unless you are purchasing items like packaged oatmeals and cereals.
Here are some whole grains that you can purchase in their whole form and cook at home. Serve them alongside a source of protein and healthy fat for a balanced meal.
- Wild rice
- Wheat berries
7. Nuts & Seeds
Nuts and seeds have a nice balance of healthy fats and protein, so they make a great snack. Look for roasted and salted versions for the most flavor. Avoid trail mixes which often have candies in them.
- Brazil Nuts
- Chia seeds
- Flax seeds
- Hemp seeds
- Macadamia nuts
- Pumpkin seeds
- Sunflower seeds
8 Low Sugar Fruits: A Safer Way To Snack
Fruits provide a variety of tastes, colors, and textures for us to enjoy and are nature’s sweets. However, due to their high sugar content, these sweet snacks are very alluring, so if you’re following a low- or no-sugar diet, you may want to stay away from them.
However, certain fruits have less sugar than others, which makes them a better option for smoothies and snacks. Unless otherwise stated, all nutrition information is derived from the USDA and is measured using portions of 1 US cup.
NOTE: These figures only apply to fresh fruit. Fruits that have been dried or otherwise processed typically contain more sugar, either naturally from the drying process or as a result of sugar being added.
Acai bowls are the most common form of this palm fruit, which is brought to us from the Brazilian rainforest. The bad news is that these bowls are a complete sugar bomb even though they are wonderful. The acai is frequently pre-sweetened, blended with juice or milk that has been sweetened with sugar, then stacked with bananas and berries before being drizzled with honey.
Get your acai fix without the cafe-made bowls by purchasing frozen, unsweetened acai packs. This unusual fruit is really healthy for you because it has a lot of fat and is packed with antioxidants. It’s one of the few fruits whose juice I’d advise drinking plain (just thaw the frozen packs). The lowest on the list in terms of sugar content are unsweetened acai packs, which have ZERO.
Avocado is technically a fruit, even though it’s not often what comes to mind when we think of fruit. In fact, avocado tastes fantastic in smoothies, can be mixed when frozen to form “lovely cream,” and is incredibly filling due to its high fat content. Perhaps not surprisingly, only one gram of sugar per cup of diced avocado is present.
In general, berries are thought to be lower in sugar. Raspberries, boysenberries, strawberries, and mulberries fall within this category. Blackberries, boysenberries, raspberries, and strawberries all have 7 grams of sugar per cup, whereas raspberries have 5, blackberries, and boysenberries have 7, cranberries have 4, and mulberries have 11.
With 15 grams of sugar per cup, blueberries are the sweetest fruit, which I find surprising considering their sour flavor. So, if you’re looking for berries with less sugar, raspberries and other bulk berries are your best bet.
It kind of makes sense that cantaloupes are included on this list of lower-sugar fruits if you realize that they are a part of the cucurbit family, which also includes cucumber, zucchini, pumpkins, and watermelons. Cantaloupe diced in a cup has roughly 12 grams of sugar in it.
The pucker-worthy citrus family has a very low sugar content, which is probably not surprising. The lowest ranking fruits are oranges and mandarins, while lemons and limes are at the top. In comparison to oranges, which have about 12 grams of sugar per orange, lemons and limes have roughly 1.5 grams of sugar per typical-sized fruit.
Moreover, grapefruits have a relatively high sugar content of 18 grams per medium-sized fruit, which is somewhat more than that of an orange (taking into account relative size of each fruit).
Papaya is a fruit that is bright orange in color and has a flavor all its own. A medium-sized papaya has roughly 12 grams of sugar when it is ripe. You can also eat green papaya, which is the fruit that is typically found sliced or shaved on Thai menus. Its sugar content is even lower than that of ripened fruit because it hasn’t yet formed.
Actually a fruit, but largely a vegetable! Antioxidants and the vital vitamin lycopene are both extremely abundant in tomatoes. 7.8 grams of sugar are present in one cup of diced tomatoes.
Eat straight from the bowl, add to a summer salad, or freeze cut watermelon cubes to use as “ice” cubes in beverages and smoothies. Only roughly 9 grams of sugar are present in one cup of fresh, diced watermelon.