This article discusses the benefits of consuming healthy and nutrient-rich foods for maintaining weight and overall health.
It has been medically reviewed by Staci Gulbin, RD,
LDN and written by Priyanka Sadhukhan, MSc (Nutrition), CDE.
The article has been edited by Arshiya Syeda, BA (Literature & Psychology), PG Diploma and fact-checked by Aparna Mallampalli, BEd, MSc (Microbiology), Diploma In Nutrition.
The article has been edited by Arshiya Syeda, BA (Literature & Psychology), PG Diploma and fact-checked by Aparna Mallampalli, BEd, MSc (Microbiology), Diploma In Nutrition. The original publication date is February 9, 2024.
Vegetables and fruits are essential components of a healthy diet. However, some fruits may not be suitable for individuals with diabetes due to their natural sugar content. This is where diabetic-friendly, sugar-free fruits come in. While all fruits and vegetables contain some natural sugar (1), we have compiled a list of 15 fruits that are low in sugar content. These whole foods are rich in fiber, minerals, vitamins, and water, making them a nutritious addition to your diet. Continue reading to learn more about these fruits and how to incorporate them into your meals.
Is Sugar in Fruit Harmful for People with Diabetes?
While fruits are a great source of vitamins, minerals, and dietary fiber, their natural sugars can affect blood sugar levels (1). Therefore, individuals with diabetes or those monitoring their carbohydrate intake need to be particularly mindful of the sugar content in fruits.
10 Best Low Sugar Vegetables & Fruits for a Low Carb Diet
Low-Sugar Fruits
1. Apple
Apples are a highly nutritious fruit. A medium-sized apple, which weighs 182 g, contains 19 g of sugar, 25 g of carbs, and 5 g of fiber (4). Apples contain phytochemicals that support weight management, are diabetes-friendly, and aid in improving bone, pulmonary, and gastrointestinal health (5). You can snack on this low-sugar fruit or add it to porridge for a healthy breakfast.
2. Watermelon
A cup of watermelon (154 g) contains only 9.55 g of sugar and 141 g of water. Watermelon is a hydrating fruit that is rich in dietary fiber, antioxidants, vitamin A, vitamin C, lycopene, folate, choline, calcium, magnesium, and phosphorus. It is beneficial for weight management since it enhances satiety, reduces BMI, and lowers blood pressure (7).
Note: Although watermelon has a high glycemic index, it has a low glycemic load due to its low carbohydrate content (8). However, if you have diabetes, it is best to avoid or consume watermelon in limited quantities (9).
3. Strawberries
Like all berries, strawberries are low in sugar and high in fiber. A cup of whole strawberries (144 g) contains only 7 g of sugar and 3 g of fiber (2). Strawberries are rich in vitamin C, an antioxidant, and minerals such as potassium, calcium, phosphorus, and magnesium (2). They can be enjoyed in salads, smoothies, as a topping for wheat pancakes, and with oatmeal.
4. Blackberries
Blackberries have the lowest sugar content of all berries. A 100 g serving of blackberries contains only 5 g of sugar, 5 g of fiber, and 10 g of total carbohydrates (3).
Studies have found that blackberries can increase fat oxidation and improve insulin sensitivity in overweight and obese men. They also have anti-diabetic effects (12). Enjoy a cup of blackberries as a snack, or add them to smoothies or oatmeal.
5. Orange
A large orange weighing 184 g contains 17 g of sugar, 4.42 g of dietary fiber, and 160 g of water (10). Oranges, like other citrus fruits, are rich in antioxidants due to their high vitamin C content (11). They are also a good source of vitamin A, beta carotene, lutein, zeaxanthin, calcium, folate, magnesium, and potassium (10). To enjoy the health benefits of oranges, you can drink freshly pressed orange juice with pulp, eat a whole orange, or add it to salads.
6. Cantaloupe
Melons are a popular choice for low-sugar fruits that are suitable for a low-carb diet. A 100 g serving of cantaloupe provides 1 g of fiber and only 8 g of sugar (14). Diced cantaloupe can be enjoyed on its own or in a refreshing cantaloupe salad with mint.
Notes:When selecting a cantaloupe for your salad or smoothie, it is important to choose a ripe one. Look for a cantaloupe that is heavy, symmetrical, and has a creamy yellow or light orange color with a sweet smell.
7. Grapefruit
Grapefruit is a low-sugar, high-water fruit that is perfect for breakfast. A 100 g serving of grapefruit contains only 7 g of sugar and is loaded with vitamin C, a potent antioxidant (13). Enjoy a juicy grapefruit in the morning to quench your thirst or as a healthy snack option in the evening.
Low-Sugar Vegetables
1. Cucumber
Cucumber is a nutritious and refreshing vegetable commonly used in salads. It is low in sugar and high in water, with only 2 g of sugar and 95 g of water per 100 g serving (16). To enjoy a low-sugar dish that will keep you satisfied, add some cucumber slices to your salad bowl and top it with nuts and seeds.
2. Iceberg Lettuce
Iceberg lettuce is a popular low-calorie and low-sugar vegetable often used in salads to promote satiety. A 100 g serving of iceberg lettuce contains 96 g of water, 1 g of fiber, and only 2 g of sugar (19). To create a low-carb salad bowl, combine iceberg lettuce with other vegetables, or use a lettuce leaf as a low-carb alternative to wraps for sandwiches.
3. Asparagus
Asparagus is a spring vegetable that is low in fat and sugar, but high in important nutrients. A 100 g serving of asparagus contains only 2 g of fiber and 2 g of sugar, as well as 0.1 g of fat (17).
Although asparagus is primarily used as a diuretic, it can also promote a faster metabolism (18). Roast asparagus with olive oil for a delicious side dish or add it to soups or salads for extra nutrition.
4. Brussels Sprouts
Brussels sprouts are a healthy, low-sugar vegetable commonly used in salads. A 100 g serving contains only 2 g of sugar and 4 g of fiber (21).
They can be roasted in olive oil or used as a base for slaws and salads. Although some people dislike their bitter taste, there are ways to make them more palatable. However, if you have diabetes and need a low-sugar vegetable, it is one of the healthiest options on this list (22).
5. Broccoli
Broccoli is a low-sugar cruciferous vegetable that is suitable for any diet, including low-carb diets. A 100 g serving of broccoli contains 3 g of fiber and 2 g of sugar (20). It is also rich in vitamins A, C, D, E, and K, dietary fiber, calcium, iron, phosphorus, zinc, and potassium (20). Blanch the broccoli florets and add them to curries or salads. You can also sauté them and enjoy them over whole grains such as quinoa or brown rice for a wholesome meal.
6. Spinach
Spinach is a low-sugar, high-water content leafy vegetable that can help curb your appetite. A 100 g serving of spinach contains almost no sugar and 91 g of water (24). You can add blanched spinach to your salad, serve it raw in salads or blended in smoothies, or steam it and serve it with roasted or grilled fish or chicken.
7. Cabbage
Cabbage is a low-fat and low-sugar vegetable that can be enjoyed in various forms. A 100 g serving of cabbage contains 6 g of carbs, 3 g of fiber, and 3 g of sugar, mainly glucose and fructose (23).
Cabbage is a nutrient-dense vegetable that is rich in vitamins A, C, D, E, and K, as well as minerals such as calcium, iron, magnesium, zinc, and sodium (23).
Notes: It can be a versatile addition to a variety of dishes, including salads, stews, soups, pastas, noodles, sandwiches, slaws, and curries.