- Apple
Apples are highly nutritious. A medium-sized (182 g) apple contains 19 g of sugar, 25 g of carbs, and 5 g of fiber. The phytochemicals in apples support weight management, are diabetes-friendly, and aid in improving bone, pulmonaryi , and gastrointestinal health. Snack on an apple or add it to porridge for a healthy breakfast.
- Strawberries
Like any other berries, strawberries are low in sugar and high in fiber content. One cup of whole strawberries (144 g) contains only 7 g of sugar and 3 g of fiber. Strawberries are loaded with vitamin C (an antioxidant) and minerals like potassium, calcium, phosphorus, magnesium(4). You can consume strawberries in salads, smoothies, as wheat pancake topping, and with oatmeal.
- Watermelon
Watermelon is loaded with water, dietary fiber, and antioxidants. A cup of watermelon (154 g) contains only 9.55 g of sugar and 141 g of water. It is also loaded with vitamin A, vitamin C, lycopene, folate, choline, calcium, magnesium, and phosphorus. It is good for weight management as it improves satiety and reduces BMI and blood pressure.
Note: Though watermelon has a high glycemic indexi , it has a low glycemic load due to its low carbohydrate content. However, if you have diabetes, it is best you avoid or consume watermelon in limited quantities.
- Orange
A large orange (184 g) contains 17 g of sugar, 4.42 g of dietary fiber, and 160 g of water. Like other citrus fruits, oranges are loaded with vitamin C and have antioxidant properties. They are also rich in vitamin A, beta carotene, lutein and zeaxanthin, calcium, folate, magnesium, and potassium. Drink freshly pressed orange juice with pulp, enjoy a whole orange, or add it to salads to reap its health benefits.
- Blackberries
Blackberries have the lowest sugar content among all the berries. A serving size of 100 g of blackberries contains only 5 g of sugar, 5 g of fiber, and 10 g of total carbohydrates.
Blackberries have been found to increase fat oxidation and improve insulin sensitivity in overweight and obese men. They also have an anti-diabetic effect. Snack on a cup of blackberries, or add them to smoothies or a cup of oatmeal.
- Grapefruit
Grapefruit is a great low-sugar, high-water fruit perfect for your breakfast. A serving size of 100 g of grapefruit contains just 7 g of sugar. It is also loaded with vitamin C, a potent antioxidant. Enjoy a juicy grapefruit first thing in the morning to quench your thirst, or in the evening as a healthy snack option.
- Cantaloupe
Melons have always been popular as low-sugar fruits that are good for a low-carb diet. A serving size of 100 g of cantaloupe provides 1 g of fiber and just 8 g of sugar. You can enjoy diced cantaloupe alone or make a cantaloupe salad with mint to give it a fresh touch.