In this article, we explore 9 low sugar fruits ideal for low sugar diets, some fruits with the most sugar per 100 grams and we shed some light on misconceptions many have on fruit sugar.
We all know that fruits have sugar. Some are low sugar fruits some are high sugar fruits. Indeed, fruits contain a lot of sugar – some even as much as a bar of 45-gram milk chocolate. To better understand this know that a cup of mango contains about 23 grams of sugar. A bar of 45-gram milk chocolate contains the exact same number.
Of course, this correlation makes no sense whatsoever. Let us explain why:
Fruits contain natural sugars which are a mix of sucrose, fructose, and glucose. Processed foods on the other hand contain processed or refined sugar. Your body knows what to do with natural sugars derived from fruits and how to use them for energy. On the other hand, refined sugar is completely useless to our bodies.
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Sugar from fruits It may not be as harmful as sweets and processed foods, but it is still sugar. People who are on low-sugar diets (e.g Diabetics) must be aware of the amount of sugars their body receives.
There are some fruits that contain a small amount of sugar and therefore we can consume them comfortably whether we are on a low-sugar diet or not.
See below our selection of Low Sugar Fruits Ideal for Low-Sugar Diets.
Low Sugar Fruits
If you are in hurry, here’s a quick table of fruits with low sugar:
|Fruit||Sugar / 100grams|
|Berries (and Blueberries)||10 grams|
|Tangerines (and Oranges)||9 grams|
How much sugar in plums: Plums have 10 grams of sugar per 100 grams of fruit. However, the recommended portion of plums is only 30 grams, that is, 3.3 grams of sugar only.
How much sugar in strawberries: Strawberries are one of the lightest fruits, in terms of calories, as long as we eliminate the habit of our parents and grandparents adding refined sugar to them. At 100g they contain only 4.9 grams of sugar.
How much sugar in berries? Berries (as well as blueberries) have 10 grams of sugar per 100 grams of fruit. The recommended daily amount though is 50 grams only. This translates to a content of 5 grams of sugar per serving.
How much sugar in apricots? Apricots have 9 grams of sugar per 100 grams of fruit. However, the daily amount is usually 65 g, so only 5.85 grams of sugar per serving. Therefore, if you are currently eating one bag of apricots per serving, you will probably need to reduce its quantities a little!
How much sugar in lemon? Lemons have only 2.5 grams of sugar per 100 grams of fruit. There are people who love eating it as well as drinking its juice.
How much sugar in tangerine? Tangerines (as well as oranges) have 9 grams of fruit sugar per 100 grams. or else 6.3 grams for the recommended daily amount of 70g. If you are used to consuming tangerines in dozens thinking that they do not have that many calories, you are probably deceiving yourself!
How much sugar in kiwi? Kiwi is in the long list of 9 grams of sugar per 100 grams, however, the daily recommended amount, 75 g, gives only 6.75 g. fructose per serving.
How much sugar in melon? A melon contains 8 grams of sugar per 100 grams. The daily recommended portion is 120 g, which raises it to 9,6 grams per serving.
How much sugar in watermelon? The daily recommended amount of watermelon is 100g, which contains 6 grams of sugar. If you love this summer fruit, you can enjoy a fairly generous portion without any remorse.
Fruits With High Sugar Content
Here are some fruits with high sugar content which should be avoided when on low sugar diets.
- White grapes: 16g of sugar /100g of fruit
- Figs: 13g sugar/100g of fruit
- Bananas: 15.6 gr. sugar/ 100 gr. Fruit
- Dates: 64.7 gr. sugar /100g of fruit
The Truth About Fruits
Fruits contain health-promoting micronutrients – such as antioxidants that fight free radicals, minerals, vitamins, fiber, and water.
This complete package is what makes fruit consumption so beneficial for the body. In fact, increasing fruit consumption, regardless of their sugar content, is generally associated with lower body weight and a lower risk of obesity-related diseases, according to a 2016 analytical review published in the journal Nutrients.
It is a quite widespread myth that in weight loss it is important how many calories you consume and how many you consume. If you eat X amount of calories and you burn X+1, then you will lose weight. Things are not quite like that though.
The truth is that not all calories are the same. For example, 1.5 chocolate biscuits with vanilla filling have about 80 calories. An apple has about the same calories. This does not mean that they have the same effects on our organism and have a different nutritional value. Guess which one you should prefer.
It would therefore be good not to confuse the two. The wisest thing you can do is to allow yourself to give in to a dessert from time to time and consult your doctor about what is the appropriate amount of fruit you can eat, depending on your own body.
🙏 Thank you for reading our article on low sugar fruits. If you have friends or family members that you care about their health, you might want to share this article with them. I’m sure they will appreciate the fact that you care about them.