The majority of Americans don’t eat enough fruit. According to the Centers for Disease Control and Prevention, only 12% of adults eat the recommended daily amount. “Fruit is rich in antioxidants, phytochemicals, vitamins, minerals and fiber,” says Sarah Kosik, R.D.N. nutrition coach and sports nutritionist. She adds that some fruits, such as blueberries, can help optimize brain and heart health and reduce the risk of other diseases such as cancer.
One of the reasons some people shy away from fruit is because they fear the sugars in fruit may harm their health. Koszyk says that unlike sugar added to overly processed foods, the sugar in fruit is naturally occurring and not something you can become obsessed with. However, if you have diabetes or are trying to minimize blood sugar spikes, know which fruits are low in sugar so you can enjoy their nutritional benefits without spiking your blood sugar. is helpful.
To that end, all 11 fruits listed below are low in sugar yet rich in nutrient density.
11 low sugar fruits
1. Figs
Melissa Rifkin, RD, registered dietitian, says figs are a great low-sugar fruit to add to your shopping list. Sprinkle cinnamon on top for added sweetness and to stabilize blood sugar levels.
2. Kiwi
Kiwi is another low-sugar fruit that Rifkin recommends including in your diet. One of the benefits of kiwi is that it is rich in vitamin C, which helps support the immune system. This is especially important now that yet another strain of his COVID-19 is spreading.
RELATED: 9 ways eating kiwi can do you good, according to a registered dietitian
3. Mikan
Even if you’re not into kiwi, if you like the idea of a low-sugar fruit that supports your immune system, Rifkin recommends tangerines. If you’re not buying fresh, be sure to read the ingredient list.
RELATED: 15 Foods That Support Your Immune System
4. Apricot
Another low-sugar fruit recommended by Rifkin is the often-underrated apricot. Not only is it low in sugar, but it’s also rich in fiber, antioxidants, and vitamin A, and it directly supports eye health.
5. Blueberry
Koszyk calls blueberries another fruit that is low in sugar but packed with nutrients. Blueberries may be small, but their benefits are big.
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6. Goji berries
If you’ve never tried goji berries, Koszyk recommends trying them. These berries have been scientifically proven to help reduce inflammation. Goji berries have a slightly sour taste that adds flavor to salads, grain bowls, or can be enjoyed on their own.
7. Raspberry
Another berry Koszyk recommends is raspberries. One of the benefits of raspberries is that they are rich in potassium, which supports cardiovascular health. It also contains manganese, which helps keep blood sugar levels steady.
8. Apples
Apple and peanut butter is Koszyk approved as a filling, low-sugar snack. Apples are low-sugar themselves, and the fiber and protein in nut butters also help stabilize blood sugar levels, she says.
RELATED: 25 apples to keep the doctor away (and what to do with them)
9. Cherries
Scientific studies show that eating cherries after exercise accelerates muscle recovery and helps with endurance. That’s because it’s particularly high in polyphenols, a type of antioxidant that helps blood flow. Who knew low-sugar fruits could improve athletic performance?
10. Watermelon
As the name suggests, watermelon is a particularly watery and hydrating fruit. One cup of watermelon contains only 9 grams of sugar.This fruit also contains calcium, magnesium and potassium.
11. Rhubarb
While rhubarb is often thought of only in terms of pie making, there are many other ways to enjoy this low-sugar fruit. That way, you’ll benefit from nutrients like vitamin K (which is good for bone health), fiber, and antioxidants.
Both nutritionists reiterate that all fruits are healthy and should not be avoided when trying to keep sugar down. “By avoiding fruit, you’re missing out on essential nutrients for your body.”
Combining fruit with protein-rich foods can help keep blood sugar levels steady, says Koszyk. But if you’re looking for fruits that won’t raise your blood sugar when eaten alone, the list above has you covered. Fruitful.
Can you guess the 20 vegetables registered dietitians say are the healthiest next?
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