10 Dietitian Approved Fruits Low in Sugar For Diabetes And Fruits To Avoid

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Published on: 30-Apr-2024

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Lalita Vishwakarma

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10 Dietitian Approved Fruits Low in Sugar For Diabetes And Fruits To Avoid

10 Dietitian Approved Fruits Low in Sugar For Diabetes And Fruits To Avoid

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As a person with diabetes, you might feel like your food choices are limited, especially when it comes to fruits. Some fruits are high in sugar, which can cause your blood sugar to rise and affect your health. However, there are still many fruits and vegetables that you can eat that are rich in fibre and essential nutrients while being low in sugar. Eating fruit is a great way to improve overall health and reduce disease risk 

It's essential to consider the glycemic index of each fruit before consumption. Fruits can be a perfect replacement for added sugars and are a good choice for people with a sweet tooth. They also help with weight reduction for people with type 2 diabetes. So, here in this blog, we will focus on the top 10 fruits low in sugar for diabetes. Continue reading to know the best and worst fruits for diabetics. 

Table of Contents 

  1. 1. Top 10 Low Glycemic Fruits For Diabetes 

  1. 2. What 7 Fruits Should Diabetics Avoid?     

  1. 3. What Fruit Has The Least Sugar For Diabetics 

  1. 4. Dietitian’s Recommendation   

  1. 5. The Final Say   

  1. 6. FAQs  

  1. 7. References   

Top 10 Low Glycemic Fruits For Diabetes  

Low Glycemic Fruits For Diabetes

India has a diverse range of fruits, many of which are also low on the glycemic index. So, here are the 10 fruits low in sugar for diabetes: 

1. Cherries 

While looking for fruits low in sugar for diabetes, cherries became the first choice for many individuals as they are low in GI index and would not cause sudden spikes in blood sugar levels. The health benefits of cherries are many and their glycemic index ranges from about 22 to 25, which falls into the low GI category.  

These are also loaded with antioxidants like anthocyanins. These compounds give cherries a vibrant colour and possess anti-inflammatory properties that could help regulate blood sugar.  

2. Apples 

Another good fruit low in sugar for diabetes is apples. Apples are known for stabilising blood sugar levels, and their glycemic index ranges between 29 and 44, which falls within the low to moderate GI category.   

The secret lies in their abundant fibre content, which slows down the absorption of sugar into the bloodstream, preventing sharp rises and falls in blood glucose levels. Additionally, apples contain quercetin, an antioxidant linked to improved blood sugar control.  

3. Pears 

In the list of fruits that are low in sugar for diabetes, pears are another excellent option for managing sugar levels. Their GI typically ranges from about 25 to 41, placing them within the low to moderate GI category. Their high fibre content ensures a gradual release of sugar into the bloodstream, promoting steady energy levels and preventing sudden spikes in blood glucose.  

4. Plums 

These juicy fruits with low sugar for diabetics not only tantalise the taste buds but score low on the glycemic index scale, meaning they are gentle on blood sugar levels. Plums' GI typically ranges from about 24 to 53, placing them within the low to moderate GI category. These are packed with antioxidants, vitamins, and minerals and offer a nutritious option for individuals managing diabetes without compromising flavour 

5. Grapefruit 

You can also eat grapefruit if you are diabetic or looking for low-sugar fruits. It is rich in high fibre and also prevents unusual sugar spikes. The GI of grapefruit generally falls within the range of 25 to 36. Its unique combination of nutrients, including vitamin C and antioxidants, makes it a valuable addition to a balanced diet for blood sugar control.  

6. Apricots 

Apricots are one of the essential fruits low in sugar for diabetes as they are rich in vitamins A and C, potassium, and fibreTheir GI typically ranges from about 34 to 57, placing them within the low to moderate GI category. Their low glycemic index gives fresh apricots a burst of sweetness without causing significant spikes in blood sugar levels.    

7. Peaches 

With their moderate glycemic index and abundance of vitamins, minerals, and antioxidants, peaches are a delicious and nutritious option for those managing diabetes. It is one of the best fruits low in sugar for diabetes. Their GI typically ranges from about 28 to 56, placing them within the low to moderate GI category. Their natural sweetness and versatility make them a delightful addition to various dishes and snacks.  

8. Kiwi 

These are also known as the Chinese Gooseberry, which is gaining popularity in India for its low glycemic index (GI) and impressive nutritional content. With its minimal impact on blood sugar levels, kiwi is an ideal choice for individuals managing diabetes. The glycemic index (GI) of kiwi is relatively low, typically ranging from 39 to 53. Rich in fibre, vitamin C, and antioxidants, kiwi supports digestive health, boosts the immune system, and reduces inflammation. Its high fibre content aids in regulating blood sugar levels by slowing down sugar absorption.  

9. Guava 

It stands out as a tropical delight that is low in sugar and high in fibre, vitamin C, and antioxidants. It is another excellent fruit low in sugar for diabetes. Its low glycemic index of 12 makes it ideal for those looking to manage their blood sugar levels. Its low glycemic index also ensures it won't cause sudden spikes in blood sugar levels, making it a smart choice for individuals with diabetes looking to satisfy their sweet cravings.  

10. Strawberries 

These vibrant berries are not only delicious but also offer a plethora of health benefits for individuals managing diabetes. Strawberries have a low glycemic index (GI), typically 40 to 50. Low in sugar and high in fibre, vitamins, and antioxidants, strawberries have a minimal impact on blood sugar levels while providing essential nutrients for overall well-being.  

What 7 Fruits Should Diabetics Avoid?    

For individuals navigating diabetes management, a nuanced understanding of fruits with high sugar content or a high glycemic index (GI) is essential due to their potential to influence blood sugar levels rapidly. Here is an in-depth exploration of seven fruits that individuals with diabetes might consider limiting or avoiding, along with the scientific rationale behind their impact:  

1. Grapes 

Although they are rich in antioxidants and vitamins, they contain high levels of natural sugars, mainly fructose and glucose. This sugar composition, coupled with their relatively high GI, facilitates quick absorption into the bloodstream, leading to rapid spikes in blood glucose levels. Therefore, they are generally not advised for diabetic people. 

2. Mangoes 

They are prized for their luscious sweetness and vibrant flavour and are abundant in natural sugars, primarily fructose. This high sugar content, combined with their moderate to high GI, can result in swift increases in blood sugar levels upon consumption, posing challenges for individuals striving to manage their glycemic control.  

3. Bananas 

They are praised for their convenience and nutrient density. They are notable for their carbohydrate and sugar content, mainly glucose and sucrose. While bananas offer essential vitamins and minerals, their consumption, particularly when fully ripe, can lead to pronounced elevations in blood glucose levels due to their relatively high GI.  

4. Cherries 

Cherries are admired for their vibrant colour and antioxidant properties. They contain natural sugars, primarily fructose. Despite their nutritional benefits, cherries' moderate sugar content and GI can contribute to fluctuations in blood sugar levels, warranting moderation in consumption for individuals managing diabetes.   

5. Pineapple 

They are cherished for their tropical sweetness and vitamin C content and contain natural sugars, predominantly sucrose and fructose. However, their relatively high GI predisposes them to prompt absorption, rapidly increasing blood glucose levels, especially when consumed in sizable portions.  

6. Watermelon 

They are pleased because of their hydrating properties and refreshing taste, which boasts a high water content and sugars, mainly glucose and fructose. Despite its low-calorie nature, the fruit's high GI renders it capable of eliciting significant elevations in blood sugar levels, necessitating caution in consumption for individuals with diabetes.  

7. Dried fruits 

These include raisins, dates, and dried apricots, which undergo dehydration, concentrating their sugar content per serving. Consequently, these fruits become potent sources of rapidly absorbable sugars, leading to abrupt spikes in blood glucose levels and posing challenges for glycemic control in individuals managing diabetes.  

What Fruit Has The Least Sugar For Diabetics?  

If you have diabetes and you are worried about sugar, it is best to choose fruits that would not make your blood sugar levels jump too high. The low-sugar fruits list includes the following:  

Fruits 

Major Component 

Benefits of Diabetes Management 

Strawberries, Blueberries, Raspberries, Blackberries 

Fibre, Vitamins, Antioxidants 

Low sugar helps regulate blood sugar, reduces oxidative stress 

Avocado (fruit) 

Healthy Fats, Fibre 

Low sugar promotes satiety and may improve insulin sensitivity 

Watermelon 

Water, Fibre, Vitamins 

Low glycemic index, hydrates, provides essential nutrients 

Kiwi 

Fibre, Vitamin C 

Low sugar aids digestion and supports immune function 

Cantaloupe 

Fibre, Vitamins, Minerals 

Low glycemic index, provides essential nutrients, hydrates 

Dietitian’s Recommendation  

As a dietician, I would recommend incorporating low-sugar fruits into the diets of individuals with diabetes to support blood sugar management and overall health. Fruits such as berries, apples, pears, and citrus fruits are nutrient-rich and have a minimal impact on blood glucose levels. I also recommend portion control, balanced meal planning, and pairing low-sugar fruits with protein or healthy fats to mitigate potential blood sugar spikes further.      

Dt. Aditi Upadhayay 

The Final Say  

Finally, opting for fruits low in sugar is a smart move for those managing diabetes. Berries, apples, pears, and citrus fruits provide essential nutrients and have minimal impact on blood sugar levels.  

By focusing on these fruits and keeping portion sizes in check, people with diabetes can enjoy a varied and tasty fruit selection while ensuring their blood sugar remains stable. Pairing fruits with protein or healthy fats can help manage blood sugar levels.  

It is important to get guidance from healthcare experts when choosing food, especially if you have diabetes. To learn more about health and nutrition, visit ToneOp. 

FAQs 

1. Which fruit is good for diabetes?  

Look for the lowest-sugar fruits for diabetics, like berries, apples, pears, and citrus fruits such as oranges and grapefruits. Low-sugar fruits for weight loss have low glycemic indexes, meaning they won't significantly affect blood sugar levels.   

2. What are low-sugar fruits for weight loss?  

If you are aiming for weight loss, consider without sugar fruits like berries, watermelon, cantaloupe, and papaya. They are lower in calories and sugar than other fruits, and their high fibre and water content can support your weight management goals.    

3. What are fruits with zero sugar?  

While fruits with zero sugar content are rare, you can include options like avocados, tomatoes, and cucumbers. Technically, fruits contain minimal natural sugars and are often considered more like vegetables due to their nutritional composition.   

References  

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