List Of Fruits Low In Sugar For Diabetics

Last Updated on November 7, 2022 by

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There is a lot of confusion around fruit and it’s natural sugars. If you follow a low carbohydrate diet or have diabetes you may have been told that you can’t eat fruit or that fruit is okay because the sugars are natural. The truth is that while the sugars in fruit are natural, how they affect blood sugar will depend on a variety of factors including, what they are eaten with and whether or not you have diabetes.

For instance, are you counting carbs or taking note of the glycemic index or glycemic load of the foods you eat? Knowing which fruits are naturally lower in sugar can help you make choices that fit best with your individual dietary needs.

Certain fruits are considered to be lower in sugar because you can have a larger portion for a smaller amount of carbohydrate and sugar. One serving of fruit has about 15 grams of carbohydrate. A serving is one small apple (the size of a tennis ball), a cup of berries, two whole kiwifruit, or half a medium-sized banana. So fruits like berries can be eaten in larger portions for the same amount of carbohydrate, but less sugar.

Natural Sugar in Fruit

The U.S. Department of Health and Human Services recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day.1 How much fruit you eat may differ if you are following a specific low carb meal plan or if you counting or modifying your carbohydrate intake because of diabetes.

Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value. Sweetened dried fruits have an even higher GI value.

Fruits aren’t just packed with nutrition, they’re also versatile and tasty. With their natural sweetness, fruits are a fantastic way to satisfy a craving for sweets. In fact, those lowest in sugar have some of the highest nutritional values, plus antioxidants and other phytonutrients.

6 Low-Sugar Fruits for Low-Carb Diets

Use these rules of thumb for a quick way to assess the sugar content of your favorite types of fruit. The fruits listed below are ranked from lowest to highest sugar content.

group of assorted fruits including cranberries, figs, strawberries, grapefruit, pineapple, limes, and kiwis
  1. Berries: Generally the fruits lowest in sugar, berries are also among the highest in fiber, as well as antioxidants and other nutrients. One cup of raspberries contains 14.7 grams of carbohydrate and 8 grams of fiber. Together with lemon and lime, which are also among the lowest-sugar fruits, berries aren’t just for eating—they can also add flavor to water.
  2. Summer fruits: Melons, peaches, plums, nectarines, apricots, and kiwis are great on their own or thrown together in a fruit salad.
  3. Winter fruits: Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. These fruits can be eaten as-is or used to top yogurt.
  4. Tropical fruits: Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar. Guava and papaya are a bit lower. These fruits can be easily sliced and added to a number of savory and sweet meals.
  5. Dried fruit: Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, but sugar is typically added to combat the berries’ natural tartness. You’ll find dried fruit most often in granola, cereal, or trail mixes—all of which tend to be high-carb.

Sugar in Fruit (Low to High)

group of low in sugar fruits including kiwis, limes, cranberries, and raspberries

Here’s a deeper dive into popular low-carb fruit, as well as ways you can easily incorporate them into your eating plan. Keep in mind that for sugar and carb content, some values are per cup while others are per whole fruit.

Fruit and Low-Carb Diets

If you’re on a low-carb eating plan, keep in mind that while some popular plans consider the glycemic index or glycemic load of foods (South Beach, Zone), others only take the amount of carbohydrate into consideration (Atkins, Protein Power).

Other popular plans, like the Paleo diet and Whole30, don’t place a limit on fruit. While it’s not necessarily a low-carb diet, if you’re using Weight Watchers, you also won’t have to limit your fruit intake.

In general, if you are following a low-carb diet, try to eat fruits that are low in sugar.

Fruit and Diabetes

Your fruit choices when you have diabetes will depend on the type of diet you’re following. If you are counting carbohydrates, for example, you’d want to know that 1/2 cup of any frozen or canned fruit has about 15 grams of carbohydrate. For the same amount of carbohydrate, you could enjoy 3/4 to 1 whole cup of fresh berries or melon.

If you are using the plate method, add a small piece of whole fruit or 1/2 cup of fruit salad to your plate. When using the glycemic index (GI) to guide your food choices, keep in mind that most fruits have a low GI and are encouraged. However, melons, pineapples, and dried fruits have medium values on the GI index, so keep an eye on portion size.

Your fruit choices when you have diabetes will depend on the type of diet you’re following. If you are counting carbohydrates, for example, you’d want to know that 1/2 cup of any frozen or canned fruit has about 15 grams of carbohydrate. For the same amount of carbohydrate, you could enjoy 3/4 to 1 whole cup of fresh berries or melon or 17 small grapes.2

If you have diabetes, you may want to consult your doctor or a registered dietitian to help you design an eating plan that incorporates fruit appropriately. When you are trying to limit sugar, fruit is a better choice for a sweet craving as it contains fiber, vitamins, and minerals. Just keep in mind the types of fruit you are choosing and the portion size.

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