Best and Worst Fruits When Watching Your Sugar Intake

Best and Worst Fruits When Watching Your Sugar Intake

If you’re being health conscious, you may be watching your sugar intake. I want to first off preface this article by saying that fruit is your friend and not the reason why Americans are gaining weight and/or developing diabetes. Ultra processed foods that are filled with added sugars (think corn syrup and cane sugar) are not the same as fruits which contain fructose (natural sugar) and lots of fiber and water! Fruit provides hydration and the fiber in them also slows down the absorption of the sugars into the bloodstream, meaning there is less of a blood sugar spike after eating an apple compared to a candy bar. Fruits are also loaded with vitamins, antioxidants, and phytonutrients. Be sure to choose whole fruits rather than juices so you get all of the essential fiber! For the record, no one needs to cut fruit from their diet, however it may be helpful to learn how different fruits stack up as far as sugar content so you don’t overdo too much of a good thing. :) Being informed and learning proper serving size can help you make sure you are getting your healthy fruit servings while not overdoing the sugar intake. :) Check out my list of best and worst fruits as far as sugar is concerned.

Low Sugar Fruits:

Avocado

Yup, avo is a fruit and one that I have nearly everyday if I can help it. This fruit is loaded with the healthiest fat in my opinion - monounsaturated fatty acids. It is also high in fiber. 1/3 of an avocado contains more than 4 grams of fiber and less than 1 gram of sugar. I love it on toast, with my eggs, and in my salads.

Raspberries

Berries are the queen when it comes to low-sugar fruits. Raspberries are actually the highest fiber fruit containing a whopping 8 grams of fiber and only 5 grams of sugar in 1 cup. That is very impressive meeting one third of a woman’s fiber intake for the day. I love having them as a standalone snack but they are also great frozen and blended into smoothies.

Strawberries

Strawberries are one of my favorites because they are so delicious, ultra hydrating (91% water weight), and loaded with antioxidants and Vitamin C. 1 cup contains more than 100% of your daily value of Vitamin C and only 8 grams of sugar. One of my clients loves having this as her nightly dessert after dinner with a little bit of coconut whipped cream.

Blackberries

These are also loaded with a ton antioxidants and fiber (7 grams of fiber in 1 cup) and very low in sugar (7 g/1 cup). Also great as a standalone snack but another option is in yogurt topped with some chia seeds.

Asian Pear

If you’re in the mood for something similar to a juicy crisp apple, then an Asian Pear might do the trick. These are super refreshing and hydrating and great on their own or a perfect addition to savory salads. Compared to other pears, Asian pears have about half the amount of sugar. (Bosc pear has 18 g of sugar while an Asian Pear has 8.5 g)

High Sugar Fruits:

oranges

One large orange contains 17 g of sugar, 4.5 g of fiber, and 100% your daily value of Vitamin C. Stick to a small orange as a serving. Also, eat the whole fruit, not just the OJ. That fiber is key!

Mango

The tropical girl in me loves mango. 1 cup contains 23 g of sugar and 2/3 your daily value of Vitamin C. Stick to 1/2 a cup for a serving. When making tropical smoothies, remember not to overdo the mango if you’re watching your sugar.

Banana

I feel like bananas have a bad rap but these are loaded with potassium and prebiotic fiber. I love using these to make my paleo pancakes or as a desserty treat topped with peanut butter. Pro-tip is to add a healthy fat or protein like I just did to keep your blood sugar levels balanced. Stick to 1 small banana or 1/2 of a large banana for a serving and you’ll get about 12 g of sugar.

Cherries

This seasonal fruit is such a treat. Opt for 1/2 cup to cut your sugar down to 10 g per serving. I love the tartness of these. They go great with some greek yogurt or with some almonds.

Pomegranate

These are high on the sugar scale with 24 g of sugar per 1 cup. These are loaded with a ton of healthy antioxidants so don’t remove these from your diet. Stick with 1/2 a cup to cut down the sugar content to 12 g. These yummy juicy kernels go great sprinkled on some protein rich Greek yogurt.

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