We’ve compiled a list of great low-sugar fruits that will help you gain tons of healthy antioxidants, vitamins, and fiber while also satisfying your sweet tooth this Fall.
Fruits can be a slippery slope when it comes to having diabetes because they are typically loaded with natural sugars.
We’ll take the guess-work out and let you know which ones are best for your special diet.
As with any food, counting carbohydrate intake and controlling portion size is key.
Kiwis are loaded with vitamin C and contain just six grams of sugar. The beauty of this fruit is you will find them all year-round at the grocery store. The beautiful, festive green color will warm up any fruit platter.
Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits. They contain ellagic acid, which may inhibit tumor growth. The anthocyanins found in strawberries block the pain- and inflammation-causing compounds COX-1 and COX-2.
Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. They’re packed with anthocyanides, which prevent free radical damage to cells and tissues. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s and dementia.
Grapefruits are a great source of vitamin C, which supports the immune system. The red and pink colors of grapefruit are due to lycopene, an antioxidant that may have anti-tumor effects. In addition, they contain liminoids which also prevent tumor growth. Pectin, a soluble fiber that may slow the progress of atherosclerosis and lower cholesterol, is also found in grapefruit.
Oranges contain more than 170 cancer-fighting phytochemicals and 60 flavonoids. This includes liminoids, which may fight cancer and lower cholesterol. They have a variety of heart-protecting nutrients, including blood-pressure-lowering potassium, cholesterol-lowering pectin, and homocysteine-lowering folate. They’re also an excellent source of vitamin C.
Apples are loaded with phytochemicals that give them plenty of antioxidant power. They can decrease oxidation of cell membrane fats, a risk factor for atherosclerosis and other cardiovascular problems. Polyphenols found in apples influence digestion and absorption of carbs, which means they may help regulate blood sugar levels. Studies have shown that apples may protect against lung cancer.
You might be surprised to learn that avocado is a fruit! Naturally low in sugar, they may even play a huge role in preventing obesity and diabetes. One whole avocado has about one gram of sugar! They also contain plenty of healthy fat, which keeps you feeling full and happy.
Peaches are known to be a sweet summer fruit, but you will still find them in grocery stores in early fall. Go for a medium-sized not so ripe peach. It should have less than 13 grams of sugar. Try sprinkling on some cinnamon to bring some warmth to the fruit.
The pomegranate is typically in season in the Northern Hemisphere from September to February, and in the Southern Hemisphere from March to May. Pomegranate can be used in baking, cooking, juice blends, meal garnishes, smoothies, and even alcoholic cocktails. It can be quite a sweet fruit, containing 14g of sugar per 100g, but they also contain a lot of fiber and protein, and vitamin C.
Figs are a great, low in calorie, low-fat snack. One large, raw fig has just under 50 calories. It’s also an excellent source of minerals and vitamins. Some research also suggests that the leaves of a fig shrub can help regulate diabetes symptoms. Depending on the size and type, figs can contain anywhere from 5 to 12 grams of carbohydrate and 3 to 9 grams of sugar.