Many people consume more sugar than they think. In fact, most U.S. adults consume up to 17 teaspoons (68 grams) of added sugar per day. That’s more than three times the American Heart Association’s recommended limit of 6 teaspoons (25 g) of added sugar per day for women and more than twice the limit of 9 teaspoons (36 g) for men. What’s more, excess added sugar is linked to weight gain, type 2 diabetes and heart disease.
Brownies and apples both contain sugar, but are all sugars the same? Not exactly. It is important to understand the difference between natural and added sugar. Naturally occurring sugars are found naturally in foods such as fruits (fructose and glucose) and milk (lactose). On the other hand, added sugars Additional to food during processing.
Although your body processes both types of sugar the same way, it’s important to consider the whole package. “There are many benefits to eating whole, unprocessed fruits and vegetables, which generally contain moderate amounts of natural sugars, including fiber, vitamins/minerals, and phytochemicals,” says registered dietitian Colette Micko, MS, RDN, CDES, of Top Nutrition Coaching.
Research also supports the health benefits of berries, despite their sugar content. “A recent study found an inverse relationship between consumption of whole fruit and the risk of diabetes. The more whole fruit consumed (300 grams of whole fruit per day each) the lower the risk of developing diabetes. This may seem contrary to what most people think,” says Micko. .
But people with diabetes, for example, may need to consider how much natural sugar a food contains. “Any form of sugar consumption, whether natural or added sugar, contributes to your total daily carbohydrate intake. However, individuals with diabetes may need to reduce their natural sugar intake to meet their daily total carbohydrates recommended by their registered dietitian or doctor,” says Erika Barrera, MPH, RDN, registered dietitian and wellness educator at Leafe Nutrition.
To help you navigate your choices when it comes to fruit and sugar, we’ve ranked low-sugar fruits from lowest sugar content to highest sugar content.
1. Lemons and Lemons
Natural Sugar: 1 gram per piece and 2 grams per piece
Lemons and limes are kitchen staples to add a vibrant brightness to dishes. They also top this list as the lowest-sugar fruits, with 1 and 2 grams of sugar per fruit, respectively. In addition to their lower sugar content, these citrus fruits are also high in vitamin C. Since snacking on one of these tart fruits on their own isn’t possible, try them with this delicious One-Pan Cilantro-Lemon Chicken or this refreshing Lime Frozen Yogurt Ripieno.
2. Avocado
Natural Sugar: 1 gram per piece
Although many people think that avocado is a vegetable because it is not very sweet, it is actually a fruit. These creamy berries have just 1 gram of sugar in an entire piece. In addition to being lower in sugar, avocados are also surprisingly high in fiber; There are approximately 7 grams of fiber per half of an avocado. “Adding avocado to meals can increase satiety, support weight management goals, nourish gut health, reduce the risk of cardiovascular disease, and improve diet quality,” says Julie Pace, RDN, of Core Nutrition Health & Wellness. Avocados are a great salad ingredient, and we’re all familiar with avocado toast; but have you tried these Avocado Fries with Sriracha Aioli?
3. Raspberry
Natural Sugar: 5 grams per 1 cup
Not only are juicy raspberries low in sugar, with only 5 grams of natural sugar per cup, they’re also low in calories and incredibly high in fiber. Just one cup provides 8 grams of fiber; This is more than a quarter of the 25-34 grams of fiber recommended daily for American adults. Keeping your freezer stocked with frozen raspberries means you can blend up this Mango Raspberry Smoothie whenever you want.
4. Kiwi
Natural Sugar: 7 grams per piece
“One small kiwi has just 6 grams of natural sugar, 2 grams of fiber, and almost 90% of the daily recommended value of vitamin C! “They are also a rich source of carotenoids, a special type of phytochemical that has been shown to support eye and skin health,” says Micko. These fuzzy little fruits also offer many other health benefits, from relieving constipation to better sleep. Mango and pineapple aren’t the only fruits that can be used as a delicious taco topper; These Easy Fish Tacos with Kiwi Salsa are a delicious option for taco night.
5. Blackberry
Natural Sugar: 7 grams per 1 cup
Although they have slightly more sugar than raspberries, blackberries are another great low-sugar fruit. “One cup of blackberries has only 7 grams of natural sugar and 8 grams of dietary fiber (which is great bang for your buck). Blackberries are also a rich source of phytochemicals (disease-fighting plant compounds) that have been proven to fight disease, prevent chronic disease, and improve memory,” says Micko. Level up your toast with this homemade Blackberry Jam with touches of lime and ginger. Blackberries aren’t just for sweet dishes, either; Try these Blackberry BBQ Pork Chops for dinner and you’ll see.
6. Strawberry
Natural Sugar: 7 grams halved per 1 cup
Strawberries may be one of the most popular small fruits on the market. In addition to offering nearly 100% of the daily value of vitamin C per serving, strawberries are also low in sugar; It has only 7 grams per 1 cup of halved strawberries. The combination of fiber, antioxidants, and potassium in strawberries also make them a boon for your heart health. Sweet, juicy strawberries are a delicious addition to spring salads like this Strawberry-Balsamic Spinach Salad with Chicken.
7. Watermelon
Natural Sugar: 10 grams per 1 cup
Watermelon’s low sugar level can be partially attributed to this summer fruit’s high water content. A 1-cup serving of watermelon contains less than 10 grams of sugar and up to 5 ounces of water. Watermelon is also rich in lycopene, an antioxidant that eliminates oxidative stress and has been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes and Alzheimer’s disease. Sweet watermelon and creamy, tangy goat cheese are a magical duo in this Watermelon and Goat Cheese Salad with Citrus Vinaigrette.
8. Grapefruit
Natural Sugar: 11 grams per ½ piece
It may surprise you that grapefruit, famous for its sour taste, is so high on the list. However, it is still considered a low-sugar fruit, as just ½ grapefruit contains less than 11 grams of sugar. Grapefruit is rich in vitamins A and C, two important nutrients that help support your immune system. (Especially important during cold and flu season.) Want to try adding some grapefruit to your diet? This Fennel and Grapefruit Salad makes a simple and colorful side for chicken, fish or pork.
9. Papaya
Natural Sugar: 11 grams per 1 cup cubed
Papaya’s 11 grams of sugar per cube of papaya is much lower than other popular tropical fruits such as pineapple or mango. Additionally, papaya is high in folate, with about 54 mcg per cup, or about 14% of the recommended daily value for folate. You can enjoy it on its own, but papaya is a great addition to a fruit salad. Finished with a flexible dressing made of lime and ginger, this Coconut Cream Fruit Salad will have you thinking of a tropical vacation.
10. Melon
Natural Sugar: 13 grams per 1 cup cubed
Like watermelon, it also has a high water content, so snacking on this fruit can help you meet your hydration goals. Melon is also a great source of beta-carotene, a ‘provitamin’ that converts into vitamin A in the body to support vision and reproductive health. One cup of cantaloupe contains almost one-third of the daily value of vitamin A. Try adding melon to your next salad. This Melon, Arugula, and Goat Cheese Salad combines sweet melon with peppery arugula and crunchy pistachios for a simple but delicious side salad.
11. Oranges
Natural Sugar: 12 grams per piece
Although orange juice is high in sugar, whole oranges made our list of less sugary fruits. Because you need about three oranges for one glass of fresh juice. A whole orange contains 12 grams of sugar and is a good source of fiber, providing 3 grams of fiber per fruit. In addition to vitamin C, oranges are also a good source of essential nutrients such as potassium and folate. If you’re looking for a delicious weeknight meal, enjoy these Orange Ginger Chicken Bowls. Or enjoy a bowl of this Orange Creamsicle Nice Cream for dessert.
12. Peach
Natural Sugar: 13 grams per piece
Biting into a sun-ripened, juicy and sweet peach may be the best of summer’s simple pleasures. These fuzzy berries have less than 13 grams of sugar per piece and other nutrients like fiber, potassium, and vitamins A and C. Like many fruits, peaches offer soluble and insoluble fiber. Soluble fiber keeps cholesterol levels in check, while insoluble fiber aids digestion by preventing constipation, and each has many other benefits. Maximize your fiber intake by eating peach skin. Have any leftover ricotta cheese? Try this 5-minute Pistachio and Peach Toast recipe that pairs creamy ricotta with freshly sliced peaches and honey.
Underline
There are many benefits to tracking your sugar intake, but reducing your sugar intake can be confusing. The best approach is to limit added sugars rather than focusing too much on naturally occurring sugars in foods like fruit. Foods containing natural sugars are packed with other beneficial nutrients such as fiber and antioxidants. For people with certain health conditions, such as diabetes, who need to consider their overall sugar intake, this list can help you monitor your sugar intake. Additionally, Barrera says, “Pairing any fruit with healthy fats like avocados, seeds, and nuts is a great way to improve blood sugar control by reducing the glycemic index of the fruit.”