9 Low Sugar Fruits To Manage Blood Glucose Levels Naturally

Medically reviewed by Maria Sarino, MD FACT CHECKED

Sugar is found in all fruits, although certain varieties have a higher concentration than others, making them more nutritious.

People may give up sugary drinks like soda or chocolate, but they may not think about fruit while trying to cut back on their sugar consumption.

A sweet tooth could be satisfied by eating fruit, although some fruits, like bananas and mangoes, contain more sugar than other varieties.

These low-sugar fruits are perfect for those who want to cut back on their regular sugar intake without sacrificing flavor or nutrition.

Top Best Low Sugar Fruits
  1. Oranges

    Oranges have a sugar content of 14 grams per serving. With 70 calories and less than 14 grams of sugar, a navel orange is abundant in Vitamin C.

    Aside from aiding iron absorption, oranges also serve to strengthen the immune system.

  1. Plums

    Each Plum consists of 7 grams of sugar in it. When it comes to sweetening up salads and desserts, plums are an excellent low-calorie and sugar-free option.

    Additionally, plums are a good source of fiber, which helps to calm down an increase in blood sugar following a carbohydrate-rich food.

  1. Peaches

    One medium peach only contains about 13 grams of sugar, despite its very sweet flavor.

    Dietician Jo Cunningham, told Live Science that peaches are an excellent source of antioxidant beta-carotene, a chemical that may minimize cell damage and support general health.

    Our bodies use beta-carotene as a precursor for the production of vitamin A, which aids in immunity and eye health.” Our nervous system relies on potassium, which peaches provide.

  1. Grapefruits

    If you’re looking for something sweet but with less sugar to start your day, a half-grapefruit provides you with just over 8 g of sugar.

    Research published in the Journal of Medicinal Food indicated that participants who ate half a grapefruit before meals lost more weight than those who did not.

    Citrus fruits like grapefruit have been shown to reduce the absorption of a wide range of medications (including those that lower cholesterol or blood pressure).

    As such, if you’re currently taking medicine, it’s important to confirm with your doctor if this applies to you.

  1. Watermelon

    One cup of watermelon has 9.5g sugar, 11.6g carbohydrates and 0.6g dietary fiber. In comparison to other fruits, watermelon has an unusually high sugar content.

    On the other hand, one serving of watermelon could be sufficient due to the abundance of water it contains.

  1. Avocado

    Avocados are technically a fruit, even if they aren’t the first thing that comes to mind when thinking about fruits.

    About one gram of sugar is found in an avocado when it is raw and uncooked. Avocados are a good source of healthful fats, which will keep you feeling full.

  1. Cantaloupes

    High vitamin A content in cantaloupes is the reason for the fruit’s bright orange hue. One cup of cantaloupe contains only 13 gram of sugar.

    Keep in mind that a 12-ounce can of soda has roughly 40 grams of sugar and virtually little nutritional benefit.

  1. Apple

    Consider how you eat fruit if you have diabetes or are concerned about its impact on your blood sugar.

    According to Taub-Dix, the glycemic index (GI) of a whole apple is lower than the GI of an apple juice.

    This means that drinking apple juice has the potential to raise your blood sugar levels more than eating the fruit itself.

    While a cup of unsweetened apple juice has 24 grams of sugar in it, a medium apple has just 19 grams of sugar in it.

  1. Kiwi

    Kiwi Is another fruit with low sugar content filled with vitamins. They’re known as kiwifruit, and they’re an excellent source of Vitamin C and fiber, respectively.

    With just 6 grams of sugar in one kiwi, it is a wonderful sugar-free fruit alternative for those seeking one.

    As a source of vitamin E, fiber, and antioxidants, citrus fruits are proven to decrease Triglycerides and enhance heart health.

How Much Sugar Should We Consume?

There is a recommendation from the government that the daily energy intake from food and drink should not include more than 5% of calories from free sugars.

This includes added sugars, natural sugars found in honey, syrups and unsweetened juices, smoothies and purees of fruits and vegetables.

Checkout the government recommendation guide here. According to the recommendation – 

  • Adults should consume no more than 30 grams of free sugar daily (roughly equivalent to 7 sugar cubes).
  • Children between the ages of 7 and 10 should consume no more than 24 grams of free sugars per day (6 sugar cubes).
  • Children between the ages of 4 and 6 should consume no more than 19g of free sugars per day (5 sugar cubes). Click here to know more about children’s health. 
  • Even though there are no official guidelines for children under the age of 4, it is recommended that they avoid sugary drinks and food that has been sweetened.

Why Do We Need To Cut Back On Sugar?

We all know that cutting back on sugar intake may help us keep our weight in check. In addition to losing weight, cutting back on sugar intake.

Other health benefits, including improved mood both at work and at home. We do better when we are happier and healthier. This article says the same. 

  • To Achieve More Youthful Appearance And Complexion 

    The skin loses its suppleness and wrinkles as a result of a lifetime of ingesting sugar.

    Collagen and elastin, the skin’s youth-preserving components, are degraded over time by sugar molecule degradation.

    Sugar, with its extraordinarily high glycemic index, impedes our ability to reach our full potential in a variety of ways, including weight gain.

    Changing your lifestyle is as simple as paying attention to what you eat and making smarter choices about how much sugar you consume.

  • You’ll Reduce Your Cancer Risk

    Cancer Research found that mice on a low-sugar diet were half as likely to get breast cancer as those on a diet similar to that of the average American.

    Because fructose, a sugar molecule found in both high-fructose corn syrup and table sugar, promotes the body’s expression of proteins and fatty acids that promote the development and spread of cancer. 

    And it’s not just breast cancer that’s on the rise, unfortunately. Esophageal, small intestinal, and pulmonary cancers were shown to be less common in those who drank less added sugar.

  • Enhance Your Cognitive Capacity

    I don’t think sugar is good for your brain. According to a study published in the journal Hippocampus in 2015, carbohydrates, especially those found in high-fructose corn syrup, damage brain function and cause inflammation.

    Dementia and Alzheimer’s disease are possible outcomes for the elderly. According to a study published in the journal Current Alzheimer Research, Alzheimer’s disease may really be classified as a “Type 3.”

  • Heart Health Improvements

    Triglycerides, a form of fat that travels through our arteries, could also be raised by excessive sugar intake.

    A stroke, a heart attack, or other cardiovascular disease may be more likely if you have high triglyceride levels. 

    By reducing your sugar intake by 20%, you may preserve your heart health by lowering the levels of triglycerides in your blood and the fat buildup in your blood that could cause significant heart diseases.

  • Improve Your Nutritional Status

    Empty calories are those derived from sugar. Sugar is a calorie-dense food, but one that offers few, if any, nutritional benefits. A diet high in sugary foods does not provide us with much nutritional value.

    Your body will acquire the nutrients it needs to function, repair itself, and protect itself if you load your diet with nutrient-dense foods like fruits, vegetables, nuts, fish, and whole grains.

Conclusion

However, not all fruits are equal when it comes to sugar content. They may give up sugary drinks like soda or chocolate.

But they may not think about fruit while trying to cut back on their sugar consumption. Fruits with low sugar content have been listed in this article. Healthy eaters could incorporate them in their diet.