If you’re concerned about your sugar intake, it’s not unfounded: after all, most Americans consume too much sugar. The average added sugar intake of an American adult is 17 teaspoons (68 grams)exceeding the recommendation of 12 teaspoons set by the Dietary Guidelines for Americans.
Added sugar and natural sugar are often grouped together when talking about nutrition, but that doesn’t tell the whole story. Although the body metabolizes added sugar and natural sugar the same way, the health effects of each are very different. The natural sugar in fruit contains vitamins, minerals, antioxidants, water and fiber, all health-promoting nutrients.
Research shows that people who regularly eat fruit have a reduced risk of certain health problems such as heart disease and Type 2 diabetes.
The adage “an apple a day keeps the doctor away” may seem true. To stay healthy, consider increasing your fruit consumption. After learning about these low-sugar fruits, you’ll be ready to add them to your daily eating routine. And if you’re trying to incorporate more fruit while monitoring your blood sugar, these low-sugar fruits are a great place to start.
Let’s look at the 10 healthiest low-sugar fruits, according to research. Keep reading and for more, don’t miss the 10 Best Fruits to Reduce Inflammation.
Grapefruit
Sugar per serving of 1/2 grapefruit: 10 grams
Grapefruit is a subtropical citrus fruit loaded with nutrients. According to a study in Advances in nutritionGrapefruit is a potent source of naringin, a polyphenol linked to reduced blood pressure and insulin resistance (the underlying cause of type 2 diabetes).
Additionally, half a serving of grapefruit contains 13% of your daily value of vitamin A. Vitamin A is essential for health. It supports healthy vision and immune function, helps form collagen and promotes strong bones. Because vitamin A can be toxic in large amounts, supplementation is not recommended unless under medical supervision. Consuming grapefruit regularly guarantees a sufficient intake of vitamin A.
Blackberries
Sugar per 1 cup serving: 7 grams
Blackberries are rich in anthocyanins, a polyphenol responsible for red, blue and purple hues. Research suggests that anthocyanins in berries positively influence pathways involved in blood sugar regulation.
A 2018 randomized controlled trial observed increased fat oxidation and better blood sugar control in overweight or obese men fed a high-fat diet with 600 grams (4 cups) of blackberries daily for a week, compared to those receiving an amount of gelatin adapted to calories and carbohydrates. Specifically, men given blackberries demonstrated greater insulin sensitivity, a key factor in preventing type 2 diabetes.
Strawberries
Sugar per 1 cup serving: 7 grams
In addition to their low sugar content, the nutrients in strawberries are associated with improved cardiovascular risk factors. Polyphenols, fiber, vitamins and minerals contribute to the heart health benefits of strawberries. Research presented in the British Journal of Nutrition shows that strawberries reduce levels of C-reactive protein (an inflammatory marker) and lower low-density lipoprotein and total cholesterol in people with high cholesterol. Another Meta-analysis 2019 suggests that eating 10 to 454 grams of strawberries (one medium strawberry per 2 3/4 cup of strawberries) reduces risk factors associated with heart health.
Kiwi
Sugar for 1 medium serving of kiwi: 6 grams
In addition to its low sugar content, kiwi is full of other beneficial nutrients.
Extensive research supports kiwis in managing constipation due to their soluble and insoluble fiber content. Soluble and insoluble fiber soften and add bulk to stools, making them easier to pass. A 2010 study found that eating two kiwis a day for four weeks increased bowel movement frequency in healthy adults and those with constipation-dominant irritable bowel disease, or IBS. A Meta-analysis 2022 observed similar results with kiwi, but also noted improvements in IBS-related symptoms, such as abdominal pain and straining.
Guava
Sugar for 1 small portion of guava: 5 grams
Guava contains a significant amount of vitamin C, more than four times that of oranges. Vitamin C is a powerful antioxidant often sought after to relieve colds. A 2023 meta-analysis in BMC Public Health found that consuming 1 gram of vitamin C daily reduced the duration of severe cold symptoms. One small guava contains 125 mg of vitamin C, so you’ll need to eat eight guavas to reach the recommended amount. Yet guava’s antioxidant and vitamin content may reduce cold symptoms and duration.
Raspberries
Sugar per 1 cup serving: 5 grams
Raspberries are a rich source of fiber and polyphenols, dietary components that influence the body’s absorption of sugar and the development of chronic diseases.
Research indicates that eating raspberries with a meal reduces postprandial blood sugar in people with prediabetes or diabetes. Furthermore, a 2019 study published in the Annals of Nutrition and Metabolism observed that a mid-afternoon raspberry snack reduced inflammation, a key contributor to the onset of chronic diseases like type 2 diabetes.
Apricots
Sugar for 1 serving of medium apricot: 3 grams
Drinking water isn’t the only way to stay hydrated; eating fruits with a high water content also helps with hydration. Apricots are about 86% water, making them nutritious and hydrating.
Maintain hydration is essential for health. Hydration lubricates and protects joints and tissues, removes waste from the body, and helps regulate body temperature. Dehydration is associated with health problems such as gastrointestinal disorders.
Tomatoes
Sugar for 1 serving of medium tomato: 3 grams
Although often thought of as a vegetable, tomatoes are actually fruits. Lycopene is a carotenoid that gives tomatoes their orange and red color. One medium tomato provides 3 milligrams of lycopene.
The lycopene in tomatoes acts as an antioxidant to protect cells from damage. Specifically, lycopene reduces the risk of prostate cancer. According to an opinion, eating 200 grams of tomatoes per week (about two medium tomatoes) reduces the risk of prostate cancer by 13%. Consuming 1,000 grams of tomatoes (about nine to ten medium tomatoes) per week reduces the risk of prostate cancer by 46%.
Lemons
Sugar for 1 medium serving of lemon: 2 grams
Lemons may be too tart to eat on their own, but squeezing lemon juice into water can provide health benefits.
Lemons are full of flavonoids, natural compounds with beneficial health effects. Flavonoids influence many aspects of metabolism, including how the body regulates glucose and fats. Additionally, flavonoids protect against cellular damage involved in chronic diseases. A review in the magazine Nutrients reveals that flavonoids may play a critical role in diabetes by mitigating inflammation and damage caused by persistently high blood sugar levels.
Lawyer
Sugar for 1 medium serving of avocado: less than 1 gram
Avocados grow from flowering plants, so they are considered fruits.
A review of 2018 in the magazine Nutrients highlighted the weight control benefits of avocados, sharing that consuming one avocado per day reduced body weight and body mass index (BMI). A 2013 study observed a 23% increase in satisfaction over five hours when participants consumed half an avocado at lunch. This satisfaction carried over to dinner, where participants who ate avocado at lunch consumed less food. Another benefit of avocados: Substituting saturated fat with avocados reduces triglycerides, low-density lipoprotein and total cholesterol, according to a meta-analysis.
Adding fruit to your diet offers many benefits, from supporting gut health to reducing cold symptoms to weight management. Enjoy the nutritional benefits of fruit while managing your blood sugar with these 10 options.
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