Many individuals unknowingly consume a higher amount of sugar than they realize. In the United States, most adults consume approximately 17 teaspoons (68 grams) of added sugar daily. This exceeds the recommended limits set by the American Heart Association, which advises 6 teaspoons (25 g) for women and 9 teaspoons (36 g) for men. Additionally, excessive consumption of added sugar has been associated with weight gain, type 2 diabetes, and heart disease.
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Brownies and apples contain sugar, but not all sugar is the same. It's crucial to differentiate between natural sugars found in foods like fruits (fructose and glucose) and milk (lactose), and added sugars that are included during food processing.
Your body processes both types of sugar similarly, but it's crucial to consider the overall benefits. According to Colette Micko, M.S., RDN, CDES, a dietitian from Top Nutrition Coaching, eating whole, unprocessed fruits and vegetables offers various advantages, including fiber, vitamins, minerals, and phytochemicals. For instance, fiber aids in slowing down digestion to prevent blood sugar spikes, while nutrients like lycopene in watermelon help combat inflammation, boost the immune system, and lower the risk of chronic diseases.
Research confirms the positive impact of consuming fruits despite their natural sugar content. A recent study revealed a connection between eating whole fruits and a reduced risk of diabetes. The study showed that higher intake of whole fruit, by about 300g per day, was associated with a lower chance of developing diabetes. Micko mentioned that this finding may challenge common beliefs about fruit and health.
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People who have diabetes may need to be mindful of the amount of natural sugar in their food. According to Erika Barrera, M.P.H., RDN, a registered dietitian and wellness educator at Leafe Nutrition, any sugar – whether natural or added – contributes to the total daily carbohydrates. Therefore, individuals with diabetes may have to lower their consumption of natural sugars to meet the daily recommended total carbohydrates indicated by their dietitian or doctor.
To assist in making informed decisions about fruit and sugar intake, we have ranked fruits with low sugar content from least to most.
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1. Limes and Lemons
Limes and Lemons
Natural Sugar: 1 gram of sugar in a lime and 2 grams in a lemon.
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Lemons and limes are popular in cooking for adding tangy flavor to dishes. They are known for being fruits with the least amount of sugar, containing only 1 and 2 grams of sugar per fruit respectively. Apart from their low sugar content, these citrus fruits are rich in vitamin C. Since eating these sour fruits on their own is not common, they can be used in recipes like One-Pan Cilantro-Lime Chicken or Lemon Frozen Yogurt Ripieno for a tasty twist.
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Avocado
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2. Avocado
Low in Natural Sugars: Only 1 gram found in each avocado.
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Avocados may be mistaken for vegetables because they lack sweetness, but they are actually fruits. Despite their low sugar content, avocados are rich in fiber, containing about 7 grams per half. Julie Pace, RDN, emphasizes the benefits of adding avocados to meals, such as improving satiety, aiding weight management, supporting gut health, reducing cardiovascular disease risk, and enhancing overall diet quality. Avocados are versatile and can be enjoyed in various ways, from salads to avocado toast to trying out Avocado Fries with Sriracha Aioli.
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Raspberries
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3. Raspberries
Natural Sugar: Approximately 5 grams in every 1 cup.
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Juicy raspberries have a low sugar content, only containing 5 grams of natural sugar per cup. They are also low in calories and high in fiber, with 8 grams of fiber in just one cup. This amount is more than a quarter of the daily fiber recommendation for American adults. By keeping frozen raspberries on hand, you can easily make a Mango Raspberry Smoothie whenever you want.
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4. Kiwis
4. Kiwis
Kiwi's Natural Sugar Content: 7 grams per kiwi
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Micko explains that kiwis are a good source of carotenoids, which are a type of phytochemical that can benefit eye and skin health. One small kiwi contains 2 grams of fiber and almost 90% of the daily recommended intake of vitamin C. Kiwis offer various health advantages, such as aiding in constipation relief and promoting better sleep. In addition to mango and pineapple, kiwis can also be used as a tasty topping for Easy Fish Tacos with Kiwi Salsa on taco night.
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5. Blackberries
5. Blackberries
Natural Sugar: Contains 7 grams of sugar in every 1 cup serving.
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Blackberries have slightly more sugar than raspberries, but they are still a good low-sugar fruit option. With just 7 grams of natural sugar and 8 grams of dietary fiber in one cup, they provide a good nutritional value. Blackberries also contain phytochemicals that help fight disease and improve overall health. Enhance your toast with homemade Blackberry Jam infused with lime and ginger. These versatile berries can also be used in savory dishes like Blackberry BBQ Pork Chops.
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Strawberries
6. Raspberries
Natural Sugar: 7 grams of sugar in half a cup.
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Strawberries are quite popular in the market, offering almost 100% of the Daily Value for vitamin C per serving. They are low in sugar, with only 7 grams in 1 cup of halved strawberries. The mix of fiber, antioxidants, and potassium in strawberries is also great for heart health. Enjoy sweet, juicy strawberries in dishes like the Strawberry-Balsamic Spinach Salad with Chicken.
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7. Benefits of Watermelon
7. Watermelon
Amount of natural sugar in one cup: 10 grams
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The low sugar content of watermelon is due to its high water content. A one-cup serving contains less than 10 grams of sugar and up to 5 ounces of water. Watermelon is also packed with lycopene, an antioxidant that helps reduce oxidative stress and is linked to a lower risk of chronic diseases like heart disease, type 2 diabetes, and Alzheimer's. The combination of sweet watermelon and creamy, tangy goat cheese is delightful in the Watermelon & Goat Cheese Salad with Citrus Vinaigrette.
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8. Processing Grapefruit
8. Citrus Fruit
Natural Sugar: 11 grams of sugar per half of a grapefruit
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Grapefruit may surprise you with its high ranking among low-sugar fruits. Despite its tartness, half a grapefruit contains less than 11 grams of sugar. This fruit is a good source of vitamins A and C, which can aid in boosting your immune system, especially during cold and flu season. To incorporate more grapefruit into your diet, consider trying 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: The content specifies there are 11 grams of natural sugar in each 1 cup that is cubed.
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Papaya has only 11 grams of sugar per cup, which is lower than other tropical fruits like pineapple and mango. Additionally, papaya is rich in folate, with about 54 micrograms per cup or 14% of the Daily Value. This fruit is delicious on its own but also makes a great addition to fruit salads. Try a Coconut-Cream Fruit Salad with a tangy dressing made from lime and ginger for a taste of the tropics.
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Cantaloupe
Before you begin planning your garden, it is essential to consider the benefits of growing cantaloupe.
10. Cantaloupe
Natural Sugar: 13 grams of sugar per 1 cup cubed
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Cantaloupe, like watermelon, is rich in water which can help with staying hydrated. It is a good source of beta carotene, a precursor to vitamin A, important for vision and reproductive health. One cup of cantaloupe provides about a third of the daily value for vitamin A. Consider adding cantaloupe to salads, like the Cantaloupe, Arugula & Goat Cheese Salad, combining sweet cantaloupe with peppery arugula and crunchy pistachios for a tasty side dish.
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Oranges
11. Citrus Fruits
Natural Sugar: The orange contains 12 grams of natural sugar.
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Whole oranges have less sugar compared to orange juice since you require about three oranges to make 1 cup of juice. One whole orange has 12 grams of sugar, providing 3 grams of fiber. Besides vitamin C, oranges offer essential nutrients like potassium and folate. For a tasty dinner option, consider trying Orange-Ginger Chicken Bowls. Alternatively, enjoy a serving of Orange Creamsicle Nice Cream for dessert.
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12. Peaches
12. Delectable peaches
Peach Nutrition: Each peach contains 13 grams of natural sugar.
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Biting into a ripe, juicy, and sweet peach is one of the best summer pleasures. These fuzzy fruits contain less than 13 grams of sugar, along with fiber, potassium, and vitamins A and C. Peaches provide both soluble and insoluble fiber which can help with cholesterol levels and digestion. To get the most fiber, eat the peach skin as well. If you have leftover ricotta cheese, you can try a quick five-minute recipe called Pistachio & Peach Toast which combines ricotta, fresh peaches, and honey.
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The main point
The Main Point
Monitoring your sugar intake is important for reducing the risk of diabetes and controlling inflammation. It can be challenging to reduce sugar consumption due to the variety of sugars in food. It is recommended to limit added sugars rather than focusing solely on natural sugars found in fruits, as fruits also provide essential nutrients like fiber and antioxidants. People with diabetes or other health conditions should pay attention to overall sugar intake. Pairing fruits with healthy fats, such as avocados, seeds, and nuts, can help lower the glycemic index of the fruit and improve blood sugar regulation. Fats slow down digestion, reducing the speed at which sugar is absorbed into the bloodstream.
