Fruits do include carbohydrates and (natural) sugars. And, contrary to what your keto diet pals may have told you, you should continue to consume them. Fruit consumption has been related to a variety of health advantages, including a lower risk of diabetes, the capacity to maintain a healthy weight, and more.
You see, the carbohydrates you receive from fruit aren't exactly the same as the ones you get from junk food. "Eating 80 percent of your calories from nutritious, complex carbohydrate sources like fruits, vegetables, whole grains, and legumes is significantly better than eating 80 percent from white bread, sugary cereals, and chips," explains Adrienne Raimo, RD, of One Bite Wellness in Columbus, Ohio.
Why? It's simple: white bread and sugary snacks are empty calories, but fruits are rich in vitamins and minerals that fuel your body, as well as fiber, which keeps you full and content between meals. "Fiber enhances fullness and satiation after a meal by slowing the insulin response to glucose." "I make care to emphasize the significance of fiber when I advise patients on a lower-carb diet," says nutritionist Alex Caspero, RD, owner of Delish Knowledge. Fiber has also been shown to reduce cholesterol and prevent constipation, hemorrhoids, and diverticulosis.
However, you can't expect to live on a fruit-only diet without suffering the repercussions. "Eating too many carbs may contribute to excess fat storage, just as eating too much protein or sugar." "It's all about the balance," Raimo explains. Add these 10 low-sugar fruits to your meal for a naturally sweet dose of nature's candy, whether you're trying to cut carbs or lose weight. They're rated from most to lowest in sugar per serving.
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1. Apples
Contains 10 grams of sugar per 100 grams
In the morning, instead of a tablespoon of sugar or honey, add chopped apple and a sprinkle of cinnamon into your bowl of oats.
"Avoid sweets at breakfast," Raimo advises. "I find that this often sets up my clients—and myself—for a blood sugar roller coaster ride, with us craving more sugar later in the day."
2. Pineapple
Contains 10 grams of sugar per 100 grams
If you prefer pina coladas, instead of using juice or simple syrup, use pineapples to organically sweeten your happy hour drink.
"A combination of vodka, mineral water, fresh mint from the garden, and frozen pineapple is one of my favorite drinks." Raimo comments, "This has no added sugar yet is quite tasty."
3. Blueberries
Contains 10 grams of sugar per 100 grams
Berries have more fiber than most other fruits because they are studded with tiny seeds.
"In the morning, blueberries are delicious in overnight oats or pancakes, blended into a smoothie for a snack, over salads for lunch, and on coconut yogurt with cinnamon for a healthy dessert," Raimo explains. To get the most health advantages, go all out. "Wild blueberries have double the antioxidant content of regular blueberries," argues Caspero.
4. Pears
Contains 10 grams of sugar per 100 grams
All of these low-sugar fruits, including pears (which are often coated in syrup when marketed in snack packs and cans), are best eaten fresh.
"Look for added sugars on labels. Soups, bread, yogurt, granola bars, and packaged fruit are just a few examples of foods that include added sugar that we are likely unaware of," Caspero explains. "A little more sugar is great, but it rapidly adds up."
5. Oranges
Contains 9 grams of sugar per 100 grams
For a blood sugar-friendly orange fix, go whole fruit instead of OJ. Oranges do include sugar, but a medium fruit also has three grams of fiber.
"I'm less concerned about whole meals and their natural sugar since fiber is so important for digestion and absorption," Caspero explains. "Dietary fibers such as pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber are abundant in many plants."
6. Honeydew Melon
When mixed into fruit salad, this green melon frequently receives a bad rap, but that should change right now. This melon is a low-carb dieter's sweet weapon, with a healthy blend of potassium, vitamin A, and vitamin C. Cubes may be muddled into cocktails, wedges can be marinated in sparkling wine, and balls can be drizzled with a fruity vinegar.
7. Watermelon
Contains 6 grams of sugar per 100 grams
This pretty-in-pink melon is a summer superfood with high water content and low-calorie count (just 46 per cup).
"Watermelon is great for hydrating the body and tastes great with lime juice sprinkled on top," Raimo explains.
8. Raspberries
Raspberry berries, which have the greatest fiber content of any fruit, should always be kept in your fridge—or freezer.
"Raspberries are high in fiber, which aids digestion and regulates blood sugar levels. Raspberry berries, like blueberries, are high in fiber and low in sugar. "Don't overlook frozen berries; they're frequently less expensive than fresh and just as healthy," Caspero advises.
Raimo recommends stuffing dark chocolate chips into the tops for a quick snack.
9. Rhubarb
Contains 1 gram of sugar per 100 grams
According to research published in Food Chemistry, not only is this stalky fruit low in sugar, but it also decreases the risk of some malignancies when baked for 20 minutes.
Instead of crumbles and pies, try simmering rhubarb into a Greek yogurt topping (with a touch of honey) or incorporating it into a low-sugar muffin recipe.
10. Avocado
Contains 1 gram of sugar per 100 grams
Guacamole, avocado toast, guacamole, guacamole, guacamole, guacamole, guacamole, guacamole, guacamole, guacamole, "This is one of my favorite fruits for good fat," Raimo adds, adding that the fruit's culinary applications extend well beyond dips. For a creamy, chocolaty delight, add a quarter avocado and some cocoa powder to your post-workout smoothie.
