Fruits are a great source of vitamins, minerals, and other nutrients. They are recommended for people having deficiencies in nutrients.
However, those suffering from high blood sugar levels are advised not to consume fruits as they contain sugar. Some fruits like mangoes and bananas contain high sugar levels but not all fruits have high sugar levels in them.
As compared to sweetened foods, fruits have less sugar content in them. The sugar which the manufacturers use to produce sweetened foods is different from the sugar present in fruits.
On one hand, the sugar used in sweetened foods goes through multiple steps of processing while on the other hand, the sugar present in fruits is natural and available in two forms, fructose, and glucose.
As per this study, glucose may increase blood sugar levels as it requires insulin to be digested but fructose is broken down by the liver. High sugar levels lead to health problems like diabetes.
According to this data from National Diabetes Statistics Report, 11.3 percent of the US population is diabetic.
It is important to keep a track of your blood sugar levels and maintain a healthy and balanced diet by including fruits like oranges, apples, peaches, etc. to keep your sugar levels in healthy ranges.
Top 10 Low-Sugar Fruits
Blackberries are an excellent fruit choice when it comes to fruits having low sugar contents. As per research, one cup of blackberries contains only seven grams of sugar.
They are also packed with other benefits. Blackberries comprise 5.3 grams of fiber and 1.39 grams of protein per 100 grams.
They are also a good source of antioxidants which helps to fight free radicals and keep the skin and hair healthy. Blackberries are also a good source of vitamin C, vitamin E, and vitamin K.
You also might want to note that, berries could also reduce cholesterol. For this very reason, they are one of the foods to lower cholesterol.
One could also add blackberries to their low-sugar drink to make it even more delicious.
Strawberries taste sweet, juicy, and delicious but are surprisingly low in sugar. According to this study, eight medium-sized strawberries contain only 8 grams of sugars.
Strawberries have a very low glycemic index and are abundant in vitamin C. Since, they have a low glycemic index, they are safe for diabetics. More on the glycemic index of common fruits here.
Strawberries are tasty fruits hence, they are perfect to kill your sweet tooth cravings. They may have detox properties that strengthen the immune system.
According to experts, strawberries might also raise good cholesterol and reduce blood pressure. They can be easily added to your diet by including chopped strawberries into oatmeal or along with a whole cereal grain.
Peach is another fruit that tastes incredibly sweet but is surprisingly low in sugar contents. A medium-sized peach contains less than 13 grams of sugar as per this study.
Peaches are a must-eat in the summer season. They are low in calories. A large-sized peach contains less than 70 calories. Peaches are also rich in fibers, vitamin A and vitamin C.
They can easily satisfy your sweet cravings. Since peaches are high in fiber and have fewer calories they help in creating a feeling of fullness for a longer time which in turn might aid in weight loss.
You can consume them in delicious smoothies or as salads. In addition to this, peaches are also packed with antioxidants.
Apricots are sweet in flavor with impressive nutrient benefits. Research has shown that 100 grams of apricots contain around 9.24 grams of sugar.
Apricots are also low in calories as they include only 48 calories per 100 grams. The sugar present in apricots is natural and different from processed sugar present in manufactured products.
Apricots are also packed with other benefits as it is a rich source of vitamin A and C. It also contains minerals like copper and manganese. Dry and fresh apricots help maintain blood sugar levels as they have a low glycemic index.
They are an excellent choice to be consumed as snacks rather than unhealthy processed foods.
Apples are widely eaten all across the world. They have lots of nutrients and are low in sugar contents. According to this study, 100 grams of an apple contains 10.4 grams of sugars.
Apples are high in fiber which retains the feeling of fullness for a longer period and slows the digestion process. This leads to the slow release of glucose into the blood which in turn, helps prevent excessive blood sugar levels.
It also has a low glycemic index which keeps diabetes in check. Experts suggest that eating a whole apple is more beneficial than drinking apple juice as the fiber contents are lost and discarded as waste if you drink apple juice.
Experts also advise eating an apple along with the skin to obtain maximum benefits. Since apples contain fibers, they may also help in weight loss.
Orange is another fruit that enables you to enjoy the taste of sweetness without increasing your blood sugar level. As per this research, a normal-sized orange contains less than 13 grams of sugar.
Oranges are known as citrus fruit with loads of vitamin C. But other than vitamin C, oranges are also a rich source of vitamin A and iron. It also contains folate and potassium which helps to keep diabetes in check.
Oranges are packed with fiber and have a low glycemic index which also aids in keeping diabetes in check. Oranges, like apples, should be eaten as a whole rather than juice to obtain the benefits of the fiber contents present in them.
The juice brought from markets may also contain added sugars which would increase blood sugar levels. Hence, it is advisable to consume the whole fruit. In addition to this, oranges may also help in weight loss.
Kiwifruits are present all through the year in grocery stores. They are tasty and a rich source of vitamin C. According to researchers, one normal-sized kiwi contains only 6 grams of sugar.
It has a low glycemic index of 53 which makes it good for diabetic patients. Kiwis keep the heart-healthy. It is low in calories and is a healthy replacement for processed snacks with multiple health benefits.
Kiwis have antioxidants and keep the immune system healthy. It is known to increase platelet counts at a rapid rate. In addition to this, kiwi prevents blood clotting, improves digestion, help asthma, and regulate blood pressure.
Avocados are naturally low in sugar. Amazingly, studies show that an entire avocado has just 1 gram of sugar.
They are almost sugar-free. They contain a lot of healthy fats and fibers which makes them one of the best fruits which are low in sugar.
It may lower the risk of heart disease and might reduce blood pressure and cholesterol. It also contains vitamin C.
In addition to avocados, grapefruits are citrus fruits and are also low in sugar. As per studies, half of a medium-sized grapefruit contains about 9 grams of sugar.
They may not taste as sweet but are a healthy replacement for unhealthy snacks for diabetic patients. Researchers have found out in this study that those who ate grapefruit lost more weight than those who did not.
Lemon is another citrus fruit that has extremely low sugar. According to this data, a lemon holds not more than 1 gram of sugar. They are high in vitamin C, and fiber and are beneficial in many ways.
A glass of water with a squeezed lemon makes a great drink in summer. Lemons may support heart health, lower cholesterol levels, help control body weight, and may prevent kidney stones.
Due to the iron present in it, it might also prevent anemia. Lemon also improves the digestive system. It hydrates your body and enables your skin to look more fresh and healthy.
It has detox properties as well. It is rich in antioxidants. Lemons are a great alternative to sugary drinks. It is delicious, hydrating, and healthy with multiple health benefits.
While lemons are sour, peaches are extremely sweet but they do not contain as much sugar as it seems. As studies show, a medium-sized peach contains 13 grams of sugar which can still be considered a low-sugar fruit.
Some Other Low-Sugar Fruits
Other than the above-mentioned fruits, several fruits have low sugar content in them, like-
- Casaba Melon
- Dragon fruit
It is significant to keep your sugar level in check to avoid further health problems. To satisfy your sweet tooth craving, these fruits are a healthy replacement compared to manufactured products that have processed sugar.
These fruits may not only help to keep your sugar level in check but will also give you the benefits of other vitamins and minerals. So, make sure to include these fruits in your daily diet.