All fruit contains sugar, though some varieties contain more than others. People who want to reduce their sugar intake often give up or reduce their consumption of fizzy drinks, chocolate, or candy, but they may not consider fruit.
While fruit contains a variety of other beneficial nutrients, some varieties are higher in sugar than others. Learn which fruits have the least amount of sugar, so you can satisfy your sweet tooth without breaking the sugar bank.
In this article, we look at the best low sugar fruits for anyone looking to cut back on sugar without sacrificing taste or nutrition.
14 Low Sugar Fruits
Low sugar fruits can still provide adequate fibre, vitamins, and minerals.
Limes & Lemons
Lemons have 1.5 grams of sugar, 5.4 grams of carbs, and 1.6 grams of fibre per fruit, while limes have 1.1 grams of sugar, 7 grams of carbs, and 1.9 grams of fibre. These are almost never eaten on their own. These fruits are typically juiced and sweetened. To add tartness to a dish, try adding a slice to your water or a squeeze of juice.
Strawberries are surprisingly low in sugar considering how sweet and delicious they taste. One cup of raw strawberries contains approximately seven grams of sugar and more than 100% of the recommended daily intake of vitamin C.
Despite being extremely sweet, one medium peach contains only about 13 grams (g) of sugar. Peaches are high in vitamin C and beta-carotene, which is an antioxidant that can reduce cell damage and improve overall health.
Peaches are also high in potassium, which is essential for the proper functioning of many organs in the body, including the nervous system.
Per cup, rhubarb contains 1.3 grams of sugar, 5.5 grams of carbohydrates, and 2.2 grams of fibre. You’re unlikely to find unsweetened rhubarb, so read the label before assuming what you’re eating is sugar-free. If you make your own rhubarb, you can control how much sugar or artificial sweetener is added.
Another berry high in beneficial plant chemicals, such as anthocyanins, which have anti-inflammatory and anti-microbial properties, is the blackberry. According to Cunningham, one cup of blackberries contains only 7 g of sugar. They are also high in fiber and vitamins C, E, and K.
Each small apricot contains 3.2 grams of sugar, 3.8 grams of carbohydrates, and 0.7 grams of fiber. Fresh apricots are available in the spring and early summer. You can eat them whole, skin and all. However, keep in mind that dried apricots shrink when dried.
Half a grapefruit contains 8.5 g of sugar and is an excellent breakfast or snack alternative. People who ate half a grapefruit before meals lost significantly more weight than those who did not, according to one study published in the Journal of Medicinal Food.
Fresh cranberries have 3.8 grams of sugar, 12 grams of carbs, and 3.6 grams of fiber per cup. While they are naturally low in sugar, be aware that they are usually sweetened when dried or used in a recipe.
Avocados, contrary to popular belief, are a low-sugar fruit. This nutrient-dense fruit is high in healthy fats, which are linked to a lower risk of heart disease as well as lower blood pressure and cholesterol. One avocado contains only one gram of sugar.
Per fruit, guava contains 4.9 grams of sugar, 7.9 grams of carbohydrates, and 3 grams of fiber. Guavas, including the rind, can be sliced and eaten. Some people like to dip them in salty sauces. They are a low-sugar alternative to sugary tropical fruits.
Sorbitol, a fruit sugar found in apples, has a lower impact on blood glucose levels. It can also help with constipation because sorbitol draws water into the bowel, softening poop. Interestingly, the apple contains properties that can aid in the treatment of sleep, anxiety, and mood disorders.
Each kiwi contains 6.2 grams of sugar, 10.1 grams of carbohydrates, and 2.1 grams of fiber. Kiwis have a mild flavor but add a beautiful pop of color to a fruit salad. You can also eat the seeds and skin.
A glass of orange juice contains twice the sugar and one-third the fiber of a standard orange and contains 12 g of sugar per standard orange.
Citrus fruits contain high levels of vitamin C, and oranges contain compounds that the body converts to vitamin A. They also contain a variety of plant chemicals, including flavanols, which have been linked to improved skin health and brain function.
Per small fig, there are 6.5 grams of sugar, 7.7 grams of carbs, and 1.2 grams of fiber. Please keep in mind that these figures are for fresh figs. It may be more difficult to estimate for dried figs of various varieties, which can contain 5 to 12 grams of sugar per fig.
Why Should I Choose Low Sugar Fruits?
Consuming low sugar fruits is a healthy way to satisfy your hunger. They contain significantly more vitamins, minerals, fiber, and potassium than highly processed alternatives, in addition to being high in essential nutrients.
If you’re trying to reduce your daily sugar and carbohydrate intake, including these low sugar fruits in your diet can help you maintain a healthy weight and achieve your weight-loss goals.
Consuming fruit as part of a healthy diet should not increase your risk of developing diabetes. However, eating more fruit than the recommended daily allowance may cause your blood sugar to rise faster than others, especially if the fruits are a high glycemic index (GI).
High GI foods spike your blood sugar quickly, whereas low GI foods have less of an effect. Bananas, watermelon, pineapple, mango, and raisins are all high GI fruits.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.