4 Best Low-Sugar Fruits That Satisfy Your Sweet Tooth and Keep Blood Sugar Levels Steady

If you have a sweet tooth like us, then reducing your sugar intake can be incredibly difficult. Cutting out processed sugar is a good start, which leaves you with natural sugar options such as fresh fruit. While fruit is essential for a balanced diet, opting for low-sugar fruits is ideal if you’re looking to scale back on the sweet stuff. Not only do these varieties contain less than 10 grams of sugar per serving which is ideal as the recommended daily intake for women is 25 grams a day, but they’re also less likely to spike your blood sugar and can help keep you feeling fuller longer. Keep reading to find out which fruits are lower in sugar and the nutritional benefits of each.

The benefits of low-sugar fruits

“Incorporating low-sugar fruits into your meals can be good for maintaining energy levels and they still provide plenty of nutrients, fiber and antioxidants,” says Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health. “These fruits tend to be lower in calories, which is great for anyone trying to keep an eye on their weight and lower their risk of obesity and related health issues.”

Fiber is key to a balanced diet, too, and “the fiber in low-sugar fruits also helps slow digestion and the absorption of carbohydrates, resulting in a more gradual rise in blood glucose levels,” adds Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab.

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Fruits low in sugar are still sweet

While certain fruits contain less sugar than others, they still have their sweet flavor. Mohr notes it’s important to recognize that added sugar is different from naturally occurring sugar, like what’s found in fruit.

“Fruits with less naturally occurring sugar, like berries, can still be satisfying for those who like sweet flavors,” he says. “That makes them a good choice for those monitoring their sugar intake, including people with diabetes or those who are watching their calorie intake.”

The best low-sugar fruits to incorporate into your diet

These are a few of our nutrition experts' favorite low-sugar fruits and why they’re beneficial to your health.

• Berries

Strawberries, blueberries, raspberries and blackberries bring a lot to the table. They’re low in sugar, contain important daily nutrients and can be used in breakfasts and snacks. “One cup of berries contains five to seven grams of sugar, making them a high-fiber option to help manage blood sugar,” says Burke.

They’re full of vitamins and antioxidants, too, explains Mohr. “For example, strawberries are a great source of vitamin C and manganese, and blueberries are known for their antioxidant and fiber content, which may protect against heart disease ,” he says.

• Kiwi

Kiwi provides about six grams of sugar per fruit, and it pairs well with berries (especially strawberries), explains Burke. It’s also incredibly rich in nutrients including “vitamin C, vitamin K and folate, which support immune health, bone health, skin health and cell growth,” she says.

Kiwis are also a good source of fiber. They have three grams of fiber per fruit, which Mohr says is ideal for digestion . Additionally, “they have a digestive enzyme called actinidin that helps break down proteins,” he adds.

• Peaches

“A small peach (about 2.5” in diameter) contains about six grams of sugar, making it a good low-sugar fruit option to help regulate blood sugar,” says Burke. “Peaches also contain vitamin A, vitamin C and potassium to support vision , immune health and heart health by regulating blood pressure.”

• Avocados

While often thought of as a vegetable, avocados are actually fruits — and they’re low in sugar! “With approximately one gram of sugar each, avocados are packed with healthy fats and are rich in fiber and vitamins E, C and B6,” says Mohr. The fats in avocados help absorb other important fat-soluble vitamins, explains Mohr, which makes them a versatile addition to meals.

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Are low-sugar fruits good for those with diabetes?

The short answer is yes. Why? “Low-sugar fruits may help regulate blood sugar because they have a lower glycemic index ,” says Burke. “This means the sugar content in them does not spike blood glucose levels the way high-sugar and refined carbohydrate foods do.”

Since these options are higher in fiber, they slow the digestion rate and sugar absorption. Including them in a diabetes-friendly diet , especially when managing blood sugar levels, is beneficial.

Also smart? Opting for whole fruit rather than fruit juices (which typically have less fiber) or dried fruit (which is often high in sugar).

Note: “ Even though low-sugar fruits are a better option when trying to manage blood sugar levels, they should be eaten in moderation,” says Burke. A good benchmark is two servings of whole fruit per day. Too much of one food group isn’t healthy, and it’s important to strike a balance.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .