By Low-sugar fruits that can help you lose weight include avocado, citrus fruits, berries, peaches, and more. All these fruits have less than 10g sugar content per 100g of their serving.
Fruits are the natural and best nutrient source that can provide a good amount of energy. But it’s important to distinguish between high-sugar and low-sugar fruits for weight loss.
Especially for those with diabetes, high-sugar fruits can raise their blood sugar level. So, even if fruits contain natural sugar, a healthy approach to choosing the right fruits for you can be a better option for your health.
Also, fruits are essential for our body as they keep your heart healthy, improve blood pressure, and provide a good amount of energy. Also, they are easy to incorporate in juice, smoothie, salad, or can be eaten fresh.
In this article, we bring the 15 most delicious and healthy lowest sugar fruits to include in your zero-sugar diet. While these fruits low in sugar, they carry many essential macronutrients to keep your body healthy.
1. Avocados (0.66g Sugar per 100g Serving)
Avocados are rich in calories but are a good source of plant-based protein and healthy monosaturated fats. Its unique nutrition profile and high fiber content maintain your energy level and provide a long-term feeling of fullness. In this way, it can help curb your cravings to skip snacks between meals to keep you on your weight loss track.
2. Limes & Lemons (1.7g-2.5g Sugar per 100g Serving)
Limes & Lemons both citrus fruits are sour and can provide a good amount of vitamin C. Their rich flavor makes them a perfect addition for many drinks, especially detox water. You can also squeeze fresh Lime or Lemon juice over a healthy weight-loss salad.
3. Raspberries (4.4g Sugar per 100g Serving)
This low-sugar fruit is a great source of Vitamin C & K and magnesium making it excellent addition to weight-loss snacks. Raspberries are high in fiber and low in calories and have a sweet-tart flavor. Some studies found that it can combat oxidative stress and inflammation, contributing to overall well-being.
4. Strawberries (4.89g Sugar per 100g Serving)
One of the most eatable, easy to available, and richly flavored berries type. Strawberries are naturally low in sugar and calories while highly packed with vitamin C, dietary fiber, and manganese. Strawberries are used in many sweet dishes, bakery products, ice creams, salads, juices, and smoothies.
5. Kiwis (9g Sugar per 100g Serving)
Kiwi is a brown-colored fruit and when peeled off a bright green flesh is found with tiny black seeds in the inner part. It has a mouth-watery flavor and comes with a healthy nutrition content. It is packed with vitamins C & K, folates, and dietary fiber.
6. Blackberries (4.9g Sugar per 100g Serving)
These dark-colored berries with tangy-sweet flavor are rich in fiber and are the lowest sugar fruits containing only 4.9g sugar per 100 grams. Blackberries a particularly rich in anthocyanins antioxidants that prevent the body from any chronic disease and improve overall well-being. These can be a delightful addition to a range of dishes from breakfast cereals and yogurt to desserts and healthy salads.
7. Guava (9g Sugar per 100g Serving)
Guava is one of the highle packed with antioxidants fruits low in sugar making it one of the best fruits for weight loss. It contains many powerful antioxidants like lycopene, beta carotene, and various flavonoids to support a healthy body. Adding guava to your diet can help improve your heart, eye, and skin health.
8. Grapefruit (7g Sugar per 100g Serving)
Grapefruit has a low Glycemic index (GI) means it never causes a rapid rise in blood sugar level making it one of the best fruits for diabetes. Also, it is low in calories and contains a good amount of vitamins A & C, powerful antioxidants, and anti-inflammatory properties. Add grapefruit to your list of weight loss fruits, and it will support your goal and better your health.
9. Apricots (9g Sugar per 100g Serving)
With 9g of sugar per 100-gram serving, this stone fruit is sweet and slightly tart in flavor. They are also packed with vitamins A and C, dietary fiber, and powerful antioxidant beta-carotene. Apricot is a low sugar fruit that is good for better eye health with its amazing nutrient profile. While it contains only 48 calories per 100 grams, it falls in fruits for weight loss.
10. Peaches (8.39g Sugar per 100g Serving)
With only 39 calories per 100g, peaches are the best fruits for weight loss and fall in fruits with low sugar. Additionally, it has a rich nutrition profile containing many essential vitamins C, antioxidants, fiber and potassium. It flesh and skin both are edible and nutrient-dense. Peach’s skin carries many powerful antioxidants, e.g. carotenoids, and polyphenols that can combat free radicals and protect the body from inflammation and many chronic diseases.
11. Watermelon (6g Sugar per 100g Serving)
Watermelon is a gift of summer that is nutrient-dense, packed with vitamins A & C, antioxidants, and carbs. It is approximately 92% water and rich in electrolytes to replenish fluid in the body lost through sweating during exercises. Additionally, watermelons are low in calories and fat-free making them one of the best low-sugar fruits for weight loss.
12. Cantaloupe (8g Sugar per 100g Serving)
Cantaloupe is a low sugar fruit that is also a great source of vitamin A, vitamin C, and potassium. It is highly packed with water and antioxidants to support overall health. Cantaloupe has a sweet and refreshing flavor, and can be blended into a smoothie, eaten in salad, or as a healthy snack for weight loss.
13. Oranges (9g Sugar per 100g Serving)
Orange is an amazing citrus fruit that is low in sugar and can provide a great amount of vitamin C. It also contains a good amount of dietary fiber, potassium, and anti-oxidants
14. Honeydew Melon (8g Sugar per 100g Serving)
Rich in potassium, vitamin C, and iron, Honeydew Melon is another great low sugar fruit to include in a healthy weight-loss diet. With only 36 calories per 100 grams of serving, this fruit is best for weight loss while supporting overall well-being.
15. Papaya (6.9g Sugar per 100g Serving)
Rich in fiber and essential macronutrients, Papaya is one of the best low sugar fruits that contains only 6.9 grams of sugar per 100 grams of its serving. It is easy on digestion and is a healthy choice for boosting immunity and promoting overall health.
How to Incorporate Low-Sugar Fruits for Weight Loss?
Low-sugar fruits for weight loss can provide much better results if incorporated smartly. Focus on eating low sugar fruits in their fresh or frozen form but check their ripeness before making any purchase.
When choosing canned fruits, prefer those packed in their natural juice over those in high-sugar syrups.
Dry fruits can also be a part of healthy weight loss snacking but the portion size must be smaller.
Other fantastic ways to incorporate low-sugar fruits into snacks or as a side dish to your meal include:
- Make a fresh juice to drink on an empty stomach in the morning.
- Use frozen berries (blueberries, strawberries, or raspberries) in oatmeal, yogurt, pudding, or cereal for a healthy breakfast.
- Make a weight loss smoothie using unsweetened almond milk to skip your morning meal.
- Make healthy fruit salad for healthy flavorful snacking.
- Eat nuts and dried fruits in a smaller amount for healthy and simple snacking.
Which Fruits You Should Avoid for Weight Loss?
Normally for weight loss, all fruits are ok even those with high sugar content unless you have any medical condition. All fruits are natural and great sources of essential vitamins, macronutrients, antioxidants, fiber, and carbs. However, moderation is the key to helping your body meet all its essential needs while maintaining a healthy weight.
Although, here are some tips on what to avoid and what to prefer when choosing fruits for weight loss.
- Avoid canned fruits because they mostly contain added sugar for flavor which may impact badly on your weight loss journey.
- Prefer to eat fresh fruits over dried fruits. Due to lack of water, dry fruits can be overeaten and increase your calorie intake.
- When thinking of drinking fresh fruit juice, concentrate on measuring the amount of fruit you take for juice instead of trying to fill a glass.
- For smoothies use low-fat milk like almond milk or even water in some cases to support your weight loss journey.
Takeaway
Fruits are a good part of healthy eating, as they are a great and natural source of many essential nutrients, vitamins, and antioxidants. For diabetics, these low-sugar fruits for weight loss can be a good addition to their diets.
The fruits like berries, citrus fruits, melons, and some tropical fruits are packed with many powerful antioxidants and are rich in water. This way they will keep your body hydrated while preventing any nutritional deficiency through your weight loss journey. Additionally, their mouth-watery natural flavors will keep you on track.
For those with any medical condition, it is advised to consult with a registered doctor before planning or adding any fruits to their diet list.
FAQs
What Are the Best Fruits for Diabetes?
For diabetics, choosing the lowest sugar fruits with a low glycemic index (GI) is the key to keeping their blood sugar in check. Fruits like avocado, strawberries, raspberries, blackberries, grapefruits, limes & lemons, peaches, and papaya can be great options.
What fruit does not spike blood sugar?
Fruits that are low on the glycemic index (GI) and have a low glycemic load (GL) are less likely to cause blood sugar spikes. Typically those fruits are high in fiber and water content such as citrus fruits, melons, and berries.
Which fruit is best for weight loss?
Fruits that are low in calories, high in fiber, and have rich water content can support weight loss by making you feel fuller for longer. The best fruits for weight loss include berries, grapefruit, watermelon, and papaya.
What are high-sugar fruits to avoid?
Some fruits like mangoes, grapes, bananas, and dates are highly sugary and can disrupt your weight management journey. But instead of completely avoiding them, enjoying these fruits in moderation is preferred.
What are the best fruits for a zero-sugar diet?
Typically zero-sugar diets are highly concentrated to avoid all sugar, including those natural sugars found in fruits. But some lowest sugar fruits, avocados, olives, limes, and lemons can be preferred to eat as a rich source of healthy fats, fiber, and vitamins.
