Maintaining a healthy diet can sometimes feel like a balancing act, especially when it comes to sugar intake. Fruits, while packed with essential vitamins and antioxidants, can vary widely in their sugar content. If you’re looking to enjoy the sweet benefits of fruit without the sugar spike, we’ve got you covered. Here are 12 low sugar fruits recommended by dietitians that you should be adding to your diet.
1. Avocados
Surprise! Avocados are technically fruits, and they are incredibly low in sugar, just about 0.2 grams per avocado. They’re rich in healthy fats, fiber, and a variety of vitamins, making them a perfect addition to your meals.
How to Enjoy:
- Sliced on toast
- Blended into smoothies
- Added to salads
2. Berries (Strawberries, Raspberries, Blackberries)
Berries are a fantastic low-sugar option. For example, a cup of strawberries contains about 7 grams of sugar. Berries are also high in fiber and antioxidants, which help to combat inflammation.
How to Enjoy:
- Fresh as a snack
- Topped on yogurt
- Blended into smoothies
3. Kiwifruit
With approximately 6 grams of sugar per kiwi, this fruit is not only low in sugar but also packed with vitamin C, fiber, and antioxidants.
How to Enjoy:
- Sliced and eaten on its own
- Added to fruit salads
- Blended into green smoothies
4. Cranberries
Fresh cranberries are very low in sugar, with only 4 grams per cup. They are also high in vitamin C and antioxidants.
How to Enjoy:
- Added to smoothies
- Tossed in salads
- Made into a low-sugar cranberry sauce
5. Peaches
A medium-sized peach contains about 13 grams of sugar. While slightly higher than some other fruits on this list, they are still a great low-sugar choice compared to many other fruits.
How to Enjoy:
- Sliced fresh
- Grilled and added to salads
- Mixed into Greek yogurt
6. Plums
A medium plum has about 7 grams of sugar. Plums are rich in vitamin C, vitamin K, and fiber.
How to Enjoy:
- Eaten fresh as a snack
- Sliced into salads
- Added to smoothies
7. Grapefruit
Half a grapefruit contains about 8 grams of sugar. This citrus fruit is also a great source of vitamin C and can help boost your immune system.
How to Enjoy:
- Freshly sliced for breakfast
- Juiced (without added sugar)
- Added to salads
8. Apricots
One fresh apricot contains about 3 grams of sugar. They are also a good source of vitamin A and fiber.
How to Enjoy:
- Fresh as a snack
- Added to cereals or oatmeal
- Sliced into salads
9. Watermelon
A cup of diced watermelon has about 9 grams of sugar. It’s hydrating, refreshing, and low in calories, making it perfect for hot days.
How to Enjoy:
- Freshly sliced
- Blended into a refreshing smoothie
- Added to fruit salads
10. Cantaloupe
A cup of cantaloupe contains around 13 grams of sugar. It’s also rich in vitamins A and C, making it a nutritious choice.
How to Enjoy:
- Cubed as a snack
- Added to fruit salads
- Blended into smoothies
11. Lemons and Limes
With only about 1 to 2 grams of sugar per fruit, lemons and limes are extremely low in sugar and add a refreshing zest to your diet.
How to Enjoy:
- Freshly squeezed into water
- Added to salads
- Used as a seasoning in dishes
12. Guavas
One guava has about 5 grams of sugar. This tropical fruit is also high in fiber, vitamin C, and folate.
How to Enjoy:
- – Eaten fresh
- – Added to fruit salads
- – Blended into smoothies
Adding these low-sugar fruits into your diet can help you enjoy the natural sweetness of fruit without overloading on sugar. They’re not only delicious but also packed with essential nutrients that support overall health. So next time you’re looking for a healthy snack, reach for one of these dietitian-approved options.
