Many individuals unknowingly consume excessive amounts of sugar. Specifically, most adults in the United States consume about 17 teaspoons (68 grams) of added sugar each day. This amount far exceeds the recommended daily limits of added sugar by the American Heart Association, with women advised to have no more than 6 teaspoons (25 g) and men no more than 9 teaspoons (36 g). Moreover, consuming too much added sugar has been associated with weight gain, type 2 diabetes, and heart disease.
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– Brownies and apples contain sugar, but is all sugar the same? It's crucial to differentiate between natural and added sugars. Naturally occurring sugars are found in foods like fruits (fructose and glucose) and milk (lactose). On the other hand, added sugars are included in processed foods.
When it comes to sugar, your body processes both natural and added sugars in a similar manner. However, the overall quality of the food matters. Colette Micko, a registered dietitian, emphasizes the benefits of consuming whole, unprocessed fruits and vegetables that contain natural sugars. These foods provide essential nutrients like fiber, vitamins, minerals, and phytochemicals. For instance, fiber aids in slowing down digestion, which can prevent sudden spikes in blood sugar levels. Meanwhile, vitamins, minerals, and phytochemicals like lycopene in watermelon help combat chronic inflammation, boost the immune system, and lower the risk of chronic diseases.
Research also indicates that eating fruit can have positive impacts on health, despite their natural sugar content. A study showed that consuming more whole fruit each day can actually lower the risk of developing diabetes. This finding may go against common beliefs about the effects of fruit on health.
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People with diabetes need to be mindful of the amount of natural sugar in their food. Erika Barrera, a registered dietitian and wellness educator, emphasizes that all sugar consumption, whether natural or added, contributes to daily total carbohydrates. Therefore, individuals with diabetes may have to reduce natural sugar intake to meet their recommended daily carbohydrate intake set by their dietitian or physician.
To assist in making decisions about fruit and sugar intake, we have created a list of low-sugar fruits ranked from least to most sugar content.
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1. Limes and Lemons
Limes and Lemons
Sugar Content in Citrus Fruits: There is 1 gram of sugar in a lime and 2 grams in a lemon.
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Limes and lemons are commonly used in cooking to add a tangy flavor to dishes. They are known for being low in sugar, with about 1 to 2 grams of sugar per fruit. Besides their low sugar content, these citrus fruits are also rich in vitamin C. Instead of eating them on their own, consider using them in recipes like One-Pan Cilantro-Lime Chicken or Lemon Frozen Yogurt Ripieno for added flavor.
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Avocado
2. Avocado
Avocado Natural Sugar Content: There is 1 gram of natural sugar per avocado.
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Avocados are often mistakenly thought of as vegetables due to their lack of sweetness, but they are actually fruits. These creamy fruits have just 1 gram of sugar per whole avocado. Apart from their low sugar content, avocados are also rich in fiber, providing around 7 grams per half. Including avocados in meals can improve satiety, aid in weight management, promote gut health, lower cardiovascular disease risk, and enhance diet quality. Avocado can be a tasty addition to salads and avocado toast, but have you tried Avocado Fries with Sriracha Aioli yet?
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3. Raspberries
3. Raspberries
Natural Sugar: 5 grams of sugar in one cup
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Juicy raspberries have only 5 grams of natural sugar per cup, making them low in sugar. They are also low in calories and packed with 8 grams of fiber per cup, which is over a quarter of the recommended daily fiber intake for adults in America. Stocking frozen raspberries in your freezer means you can whip up a Mango Raspberry Smoothie at any time.
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4. Kiwis
4. Kiwis
Natural Sugar: Each kiwi contains 7 grams of natural sugar.
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Micko mentions that kiwis contain carotenoids, a type of phytochemical known for improving eye and skin health. One small kiwi provides 2 grams of fiber and almost 90% of the daily recommended intake of vitamin C. Kiwis offer various health benefits, including aiding in digestion and improving sleep quality. In addition to mango and pineapple, kiwis can be a tasty topping for Easy Fish Tacos with Kiwi Salsa.
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5. Benefits of Blackberries
5. Blackberries
Natural Sugar: There are 7 grams of natural sugar in 1 cup.
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Blackberries are a great low-sugar fruit, with slightly more sugar than raspberries. A cup of blackberries contains 7 grams of natural sugar and 8 grams of dietary fiber. Rich in phytochemicals that fight disease and promote health, blackberries can be used in sweet and savory dishes like Blackberry BBQ Pork Chops. Elevate your toast by making homemade Blackberry Jam with a touch of lime and ginger.
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6. All About Strawberries
– Strawberries –
Natural Sugar: There are 7 grams of natural sugar in 1 cup of halved fruit.
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Strawberries are highly popular fruits known for their high vitamin C content. They contain about 7 grams of sugar per cup of halved strawberries, making them a low-sugar option. These fruits are also rich in fiber, antioxidants, and potassium, which are beneficial for heart health. Enjoy sweet, juicy strawberries in salads like the Strawberry-Balsamic Spinach Salad with Chicken.
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7. Watermelon
Watermelon
Natural Sugar: 10 grams of sugar per 1 cup
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The low sugar content of watermelon is due to its high water content. A single cup of watermelon contains less than 10 grams of sugar and about 5 ounces of water. Watermelon is high in lycopene, a powerful antioxidant that can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and Alzheimer's. The combination of sweet watermelon and tangy goat cheese creates a delightful flavor in the Watermelon & Goat Cheese Salad with Citrus Vinaigrette.
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Grapefruit
8. Citrus Fruit
Natural Sugar: Approximately 11 grams of sugar per half grapefruit.
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Grapefruit may seem tart, but it is actually low in sugar with less than 11 grams per half. It is packed with vitamins A and C, important for a healthy immune system. Try incorporating grapefruit into your diet with a simple and colorful Fennel & Grapefruit Salad as a side dish for chicken, fish, or pork.
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9. Papaya
9. Papaya
Natural Sugar: 1 cup of cubed fruit contains 11 grams of naturally occurring sugars.
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Papaya contains only 11 grams of sugar per cup, which is lower than pineapple or mango. It is also rich in folate, with around 54 micrograms per cup, providing about 14% of the Daily Value. Papaya can be enjoyed on its own or added to fruit salad. One delicious option is a Coconut-Cream Fruit Salad with a tangy dressing made from lime and ginger, reminiscent of a tropical getaway.
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10. Cantaloupe
10. Ripe Cantaloupe
Natural Sugar: 13 grams of sugar per 1 cup cubed
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Cantaloupe, like watermelon, has a high water content which can help with staying hydrated. It is also rich in beta carotene, a precursor to vitamin A that supports vision and reproductive health once converted in the body. A single cup of cantaloupe contains around one-third of the Daily Value for vitamin A. For a simple and tasty side salad, try combining sweet cantaloupe with peppery arugula and crunchy pistachios in a Cantaloupe, Arugula & Goat Cheese Salad.
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Oranges
11. Citrus fruit with a color between red and yellow.
Natural Sugar: Each orange contains 12 grams of natural sugar.
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Though orange juice is high in sugar, whole oranges are considered low-sugar fruits due to the fact that it takes about three oranges to make 1 cup of fresh juice. Each whole orange contains 12 grams of sugar and provides 3 grams of fiber. Apart from vitamin C, oranges also offer important nutrients like potassium and folate. To add some flavor to your weeknight dinner, you can try making Orange-Ginger Chicken Bowls. And for a sweet treat, indulge in a bowl of Orange Creamsicle Nice Cream.
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Peaches
12. Peaches
Content:
* Natural Sugar: Each peach contains 13 grams of natural sugar.
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Biting into a ripe and sweet peach during the summer is a delightful experience. Peaches are low in sugar, with under 13 grams each, and packed with essential nutrients such as fiber, potassium, and vitamins A and C. They provide both soluble and insoluble fiber, which helps with cholesterol and digestion, among other benefits. Eating the peach skin increases your fiber intake. For a quick snack, try making a Pistachio & Peach Toast with leftover ricotta, fresh peach slices, and honey.
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The main point
The main takeaway
Monitoring your sugar intake has numerous advantages, such as lowering the risk of diabetes and managing inflammation. It can be tricky to reduce sugar consumption due to different types found in foods. The best approach is to restrict added sugars instead of focusing solely on naturally occurring sugars in items like fruit, as they come with beneficial nutrients like fiber and antioxidants. For individuals with specific health conditions like diabetes needing to monitor sugar intake, this list can assist in managing consumption. Additionally, pairing any fruit with healthy fats like avocados, seeds, and nuts can lower the glycemic index of the fruit, supporting blood sugar control. Fats help slow digestion and the absorption of sugar into the bloodstream.
