Fruits are naturally sweet, but they also contain water, fiber, vitamins, and minerals. If you want to follow a diet low in sugars, some fruits contain much less sugar than others, and for you to know what they are, we have prepared a list of the 15 Fruits with low sugar.
1. Lemon and lime:
5 g of sugar per cup 1
It is evident that these two fruits were going to be at the top of the list of fruits with less sugar because of their sour taste. Although lemon and lime are not fruits that are consumed whole (such as an apple or a pear), we can use them to flavor other foods and beverages with a deficient intake of sugar and calories.
The zest of lemon and lime contain a very concentrated flavor that serves to add flavor to many recipes, and its juice is the perfect dressing for meats and fish and other dishes. Part of the citrus family, they are rich in vitamin C and other antioxidants that can have protective health effects.
7 g of sugar per cup 1
Many fruits of the berry family are low in sugar and high in antioxidants. Usually, the darker, the richer the color of a fruit or vegetable and the higher are the anthocyanin pigments (an antioxidant), and the blackberries are a very dark purple color, full of nutrients. They are very rich in vitamins C and K, which play a role in the immune system and blood clotting.
7 g per cup 1
To the sugar content of blackberries, strawberries generally have a sweeter taste but remain low in sugar. They are also enriched in vitamin C (which boosts the immune system), folic acid (crucial for women who plan for children) and potassium (necessary for heart health).
Strawberries contain a lot of water and fiber, which makes them low in sugar and calories, for a snack or as part of the meal.
Fruits with low sugar
5 g per cup 1
In terms of nutritional value and benefits, raspberries are similar to strawberries and blackberries but are still lower in sugars. Like strawberries, they are rich in vitamins C, K, and manganese. It’s pink/red color indicates a high antioxidant content, which is not as high as that of blackberries.
14 g per cup 1
Cranberries are packed with antioxidants, vitamins, and fiber. Although they are richer in sugar than raspberries, strawberries, and blackberries, blueberries have the highest concentration of antioxidants, specifically flavonoids.
Cranberry flavonoids contribute to their disease-fighting properties and give them their deep blue color.2 They are also enriched in vitamins C and K, like other berries.
12 g per cup 1
Melon is the fruit with the highest beta-carotene content, a carotenoid that is also found in vegetable sources such as carrots or red peppers. Our body converts beta-carotene into vitamin A, which is important for eye health, immune system health and red blood cells.
It is also rich in vitamin C; It also contains the recommended daily amount of vitamin C in a single cup. 1 The melon has a very high water content, which makes it moisturizing and low in calories.
7. Green Melon:
14 g per cup 1
Green melon, also known as married melon or prickly pear melon, is part of the melon family and is equally low in sugar and high in vitamin C. Its high potassium content contributes to heart health by helping to reduce pressure arterial (along with a low sodium diet). one
Potassium is a crucial electrolyte for hydration, which works well with the high water content of molasses to help recover after intense and sweaty training.
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13 g per cup 1
Peach is a sweet stone fruit that contains a small amount of sugar but is also packed with antioxidants. Its high fiber content can also help with digestion. A good way to consume the peach is to cut it in half and roast it, thus getting a totally natural dessert low in sugar. You can also serve it cut with Greek yogurt to enjoy a delicious snack high in protein and fiber.
9. Plums: Fruits with low sugar
16 g per cup 1
Like dark blue and purple berries, plums are rich in antioxidants, specifically in polyphenols. It has been shown that this powerful plant food has antioxidant effects. Although with its 16 g of sugar per cup it contains more sugar than other fruits on this list, its high fiber, and water content helps maintain a minimal impact on blood sugar levels.
whereas whole plums have a high water content, their dry counterpart, prunes, have a more concentrated sweet taste. Prunes are natural laxatives, plums have a less laxative effect.
14 g per cup 1
Apricot is the third low-sugar fruit on the list, aesthetically and nutritionally similar to peach, but with a size and taste similar to plums. It contains vitamins A and C, potassium, beta-carotene and flavonoids that can strengthen the immune system and prevent oxidative stress in the cells. It also has its dry counterpart (like prunes), but in its natural state, it provides greater hydration thanks to its natural water content.
17 g per cup 1
Oranges are popular to be high in vitamin C, as are other fruits of the citrus family in particular. They are larger than lemons or limes and have a sweeter taste, which makes them more popular for preparing juices.
Although orange juice is still rich in vitamin C, consuming the whole orange provides fiber, which reduces the digestion of the fruit and controls its impact on blood sugar. Another of the benefits of orange is that you can easily take it wherever you want thanks to its thick skin and that makes it a very good snack option to take away.
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16 g per cup 1
Grapefruit is another citrus with a slightly more acidic flavor than oranges, although its nutritional profile is similar. Like other fruits in the citrus family, grapefruit is rich in vitamin C, but it is the largest fruit among citrus fruits. It adds to vitamin C, it also contains some group B vitamins and vitamin A.
It is a popular fruit among people who try to lose weight, possibly because of its high fiber and water content, thus being a satiating snack. Many years ago, the “grapefruit diet” became famous, which triggered some research that supported its role in weight loss, and in other studies that showed that grapefruit alone was no magic remedy for weight loss.
Regardless of its effectiveness in losing weight, grapefruit is a good option when choosing fruits with less sugar.
16 g per cup 1
Kiwis are small green fruits full of nutrients with hairy and inedible skin. Its characteristic sour taste and bright green color make it an excellent choice for a fruit salad or a snack to eat alone.
Like the other fruits with less sugar on this list, kiwi is rich in vitamin C and various antioxidants that can have protective health benefits. It also includes high amounts of vitamin K.
5 g per cup 1
Although they are not generally considered a very common fruit to eat as a snack, red cranberries are full of nutrients, similar to other fruits in the berry family. They have a more sour taste thanks to their low sugar content, so they are one of the fruits with less sugar on the list.
An important benefit of cranberries is their ability to help prevent urinary tract infections, thanks to the high level of a specific antioxidant (proanthocyanidins). They are also rich in fiber
When buying blueberry products or juices, look for options without added sugars.
Although many of us associate red cranberries with those delicious tarts covered with blueberry jelly, unfortunately, it is an option with high sugar content.
Try to consume them whole or in juice without sugars to take advantage of its benefits.
1 g per cup 1
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Surely, avocado is not the first fruit that comes to mind when you think about fruits, but, the truth is that this delicious and creamy, healthy and high-fat fruit is one of the fruits with the least sugars you can find. It is also rich in vitamin K and folic acid, in addition to being generally low in carbohydrates.
The heart-healthy unsaturated fats and the potassium it contains make it an excellent staple of the diet.
Although it does not contain the same high levels of vitamin C as most conventional fruits, it contains almost 20% of the recommended daily value, in addition to vitamins B5, B6 and vitamin E.
Thanks to its high fiber content, all these low-sugar fruits have the potential to improve heart health and improve blood glucose levels. Not as eating a snack with processed sugars, eating foods rich in fiber and water slows the digestive process and helps the body use the energy of the fruit more efficiently without significant increases in blood sugar.
Consuming 2 to 4 servings of fruit a day of different groups and colors is an effective way to achieve a balanced diet and benefit from all the nutrients that fruits can offer us.
Our articles are written for educational and informational purposes, they should never be taken as a medical consultation.
If necessary, visit your doctor or a professional instead before using supplements or making changes to your diet.
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