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Friday, May 14, 2021

The 10 Healthiest Low-Sugar Fruits You Should Be Eating

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Skipping sugar may be the current craze, but if you’re thinking about eliminating fruit from your diet because they contain naturally occurring sugars, you may want to think twice.

“Fruit provides a lot of things we need,” says registered dietician Bonnie Taub-Dix, author of . “It provides vitamins, minerals, and antioxidants. It also hydrates us and provides us with fiber, which fills us up.”

Unfortunately, not enough people do not eat as much fruit as they should. Only one in 10 adults get enough servings of fruits and veggies to create a balanced diet, according to the CDC. A lack of these important foods can lead to chronic illness such as diabetes and heart disease.

However, if you are looking to cut back on carbs in a healthy way and you don’t want to overdo it with higher-sugar fruits like bananas, there are plenty of low-carb, nutrient dense options out there. Here are 10 fruits you can feel great about indulging in whenever your fruity sweet tooth strikes:

Strawberries

Strawberries

Berries are a great option when it comes to picking fruit that’s low in sugar. A cup of strawberries has only 7 grams of sugar and provides just about, if not more than, your daily recommendation of vitamin C.

Grapefruit

grapefruit

The best way to minimize your sugar intake is to be mindful of your portion sizes, says Taub-Dix. Grapefruit is a great option as an alternative to sugary snacks, but you might not want to eat the whole thing depending on your needs. Half of one of the fruits contains 8 grams of sugar.

Avocados

avocado

Yes, avocados are indeed a fruit. That big pit at the center counts as a seed, which is one of the defining features of fruits. Avocados are full of healthy fats that protect your heart and lower your LDL (a.k.a. “bad”) cholesterol, plus phytochemicals that reduce oxidative and inflammatory stress. One avocado has a little over a gram of sugar.

Plums

plums in the basket

These late-summer favorites only have 7 grams of sugar and are 30 calories a piece, according to Jaclyn London, MS, RD, CDN. What’s cool about plums is you can get creative with them and make things like sugar-free jams and marmalade.

Raspberries

Raspberries

These berries are surprisingly low in sugar given their sweet taste: One cup contains only 5 grams of sugar. And with 8 grams of fiber, they’re more likely to leave you feeling full than some other fruit.

Blackberries

blackberry jam

This is another tasty berry. One cup packs 7 grams of sugar, 8 grams of fiber, and 2 grams of protein, making it the perfect nutrient-dense snack.

Apples

apples

If you have diabetes or are concerned about how fruit is affecting your blood sugar, consider the way you consume it. A whole apple has a lower glycemic index (GI) than apple juice, says Taub-Dix. This means that apple juice has the potential to spike your blood sugar more than eating the plain fruit would. On its own, one medium apple harbors only 19 grams of sugar, whereas a cup of unsweetened apple juice has about 24.

Peaches

Peaches

Hardly anything compares to the satisfying sensation of sinking your teeth into a juicy, sweet, and tangy peach. One medium peach contains about 13 grams of sugar.

Oranges

peeled orange

As with apples, you’re better off eating the whole fruit than drinking its juice. A standard orange has 12 grams of sugar and more than the daily recommended amount of vitamin C. A cup of unsweetened OJ, meanwhile, has twice the amount of sugar and only a third of the fiber, which can help regulate your blood sugar.

Asian Pear

close up of asian pears on tree

These large pears are hard, crisp, and delightfully sweet. Because they are so tasty, you might be surprised to know that they are mostly water (, hydration) and they only contain 8.6 grams of sugar.

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