The 12 Best Low-Sugar Fruits for Snacking, According to a Dietician
It’s news to no one that eating fruit is good for your health. That said, if you’re concerned with your sugar intake—be it because of diabetes or some other reason—not all fruits are created equal. For this reason, we spoke to Alyssa Wilson, registered dietician and Metabolic Success Coach with Signos, to get her top picks for low-sugar fruits that won’t spike your blood glucose levels.
Before you start snacking on mother nature’s candy, though, Wilson says there are a couple other things to keep in mind—namely that when it comes to blood sugar levels, it’s always best to opt for the whole fruit instead of just drinking its juice, and that even low-sugar fruits can impact glucose levels when consumed as “naked carbs” (i.e., all by their lonesome), which is why Wilson recommends pairing fruit with a protein or healthy fat whenever possible.
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1. Strawberries
Amount of Sugar: 7 grams per cup
In addition to being an excellent low-sugar option, strawberries can raise good cholesterol and reduce blood pressure, and just one cup provides your recommended daily dose of Vitamin C.
2. Raspberries
Amount of Sugar: 5 grams per cup
Wilson tells us that berries are one of the best low-sugar fruits you can eat in general, but if we’re talking about specific types of berries, raspberries have the lowest sugar with only a scant 5 grams per cup.
2. Grapefruit
Amount of Sugar: 9 grams per half fruit
Grapefruits are known for being tart, so it should come as no surprise that one half of this fruit has only 9 grams of sugar. Best of all, grapefruit can help keep insulin levels even, thus reducing the risk of type 2 diabetes.
3. Kiwis
Amount of Sugar: 6 grams per kiwi
Technically considered a berry, one kiwi—which are easy to find all year—has only 6 grams of sugar. This fruit is also an excellent source of Vitamin E, which helps protect the skin from sun damage.
4. Avocado
Amount of Sugar: 1 gram per avocado
Avocados are as close to sugar-free as a fruit can be (and yes, they are technically fruits). An entire avocado has only 1 gram of sugar, along with the added benefit of being packed with healthy fats.
6. Peaches
Amount of Sugar: 13 grams per fruit
While a perfectly ripe peach does indeed taste quite sweet, the average peach only has 13 grams of sugar. Peaches are also full of Vitamins C, B2 and A, as well as iron and antioxidants.
7. Plums
Amount of Sugar: 7 grams per fruit
With only 30 calories and 7 grams of sugar, plums are the perfect low-sugar fruit to add to salads and desserts for a little sweetness. Plums are also rich in fiber, which helps slow down a blood sugar spike after you eat carbs.
8. Cantaloupe
Amount of Sugar: 14 grams per cup
Clocking in at 14 grams per cup, cantaloupe is relatively low in sugar and fairly low in carbs, since it is 90 percent water. Cantaloupe is also a great source of Vitamin A.
9. Oranges
Amount of Sugar: 14 grams per fruit
Known for being high in Vitamin C, a navel orange has around 70 calories and less than 14 grams of sugar. Oranges help your body absorb iron, while also boosting your immune system.
10. Asian Pears
Amount of Sugar: 9 grams per fruit
Pears are mostly water and only contain about 9 grams of sugar. Asian pears are a particularly good choice, since they contain less sugar than a regular pear and boast the satisfying crunch of an apple.
11. Lemons and Limes
Amount of Sugar: 1 gram per fruit
With only 1 gram of sugar each, lemons and limes are perfect to add to a glass of water. Plus, both these citrus fruits are loaded with Vitamin C, which can reduce your risk of stroke and heart disease.
12. Cucumbers
Amount of Sugar: <2 grams per fruit
Here, another undercover fruit with a negligible amount of sugar (less than 2 grams per cuke). Cucumbers also contain magnesium, potassium and Vitamin K, which all play an important role in the cardiovascular system.
