Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat. Perhaps you’ve already cut out processed sugars, but didn’t realise how much sugar (even though its mainly natural) is contained in fruit (fructose). Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar.
So, although there is heaps of evidence to say that an excessive intake of added sugar is harmful – that’s true – added sugars are bad but the same doesn’t apply to all fruits. All fruits were not created equal when it comes to sugar (fructose). Many fruits are loaded with fibre and water; plus they contain vitamins, minerals and antioxidants too. The key is picking the right ones…
So, whilst fruit contains lots of other healthy nutrients, some varieties are higher in sugar than others. Here we share which fruits are lowest in sugar content so you can satisfy your sweet tooth and maximise fruits health effects, without breaking the sugar bank.
1. Lemons (and limes)
High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemon or lime) and are the perfect addition to a glass of water to help curb your appetite.
With only five grams — a bit more than a teaspoon — of sugar per cup, and lots of fibre to help fill you up, raspberries are one of several amazing berries to make the list.
Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about seven grams of sugar, along with over 100 percent of the recommended daily intake of vitamin C.
Blackberries also only have seven grams of sugar per cup. You don’t have to feel guilty snacking on these lush dark coloured berries. As a bonus, they’re also high in antioxidants as well as fibre.
These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are super rich in vitamin C and low in sugar — with just six grams per kiwi. You can find kiwis all year-round at the grocery store.
Another citrus fruit to make the list is grapefruit. While grapefruits certainly don’t taste as sweet as a grape, they make for a great breakfast with only nine grams of sugar in half of a medium-sized grapefruit.
Watermelons are our iconic summer fruit. They may seem like a treat, but they’re low in sugar. A whole cup of diced up watermelon has under 10 grams of sugar. A bonus of eating watermelon is it’s also a great source of iron.
Cantaloupes owe their orange colour to a high vitamin A content. A cup of this delicious melon contains less than 13 grams of sugar. This may be a bit higher than other fruits, but keep in mind that a 12 ounce can of soda has nearly 40 grams of sugar, and very little nutritional value.
Oranges are another great way to enjoy a sweet snack without all the calories and sugar, while also boosting your Vitamin C intake. A typical naval orange has about 12 grams of sugar per fruit and less than 70 calories.
Peaches can be incredibly sweet, but at less than 13 grams of sugar in a medium-sized fruit, they can still be considered low in sugar for a fruit.
These lower sugar fruits contain between one and thirteen grams of sugar, but remember that serving size makes all the difference. A serving of watermelon is just one cup, so indulging in three or four cups of watermelon can easily put you somewhere near a can of sugary pop in terms of sugar.
Of course, as we already said, all fruit contains a lot more vitamins, minerals, and fibre compared to sugary processed snacks. High fibre foods slow down digestion, which means your blood sugar won’t spike as quickly after eating fruit. As with most things in life, moderation is key.
Now you have your diet sorted, find out how to get MOVING MORE and how to be more active this year. Read our latest blog here.
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