We are often told to eat lots of colorful fruits and veggies to stay healthy. Eating tons of fruits isn’t always a good idea especially if you are watching your sugar intake. Sugar doesn’t necessarily mean refined sugar; even fruits contain natural sugars that can spike insulin and can have a high glycemic index. Confused which fruits are high in sugar and low in sugar? You are at the right place! Keep reading-
HIGH SUGAR FRUITS:
MANGO (1 cup- 45 grams)
Mango is called the king of fruits and is available only during the summers. It has a distinct sweet taste and contains a high amount of natural sugars and is hence said to be consumed in limited amounts if you are trying to limit your sugar intake. It contains approx. 45 grams of sugar for 1 cup of diced mango.
GRAPES (1 cup- 23 grams)
Grapes just like mangoes have high sugar and anyone can make that out since they are really sweet! 1 cup of grapes contain approx. 23 grams of sugar!
CHERRIES (1 cup- 18 grams)
Cherries though look tiny have good amounts of natural sugar! Fresh cherries have lesser sugar than dried ones. 1 cup of fresh cherries contain 18 grams of sugar.
BANANA (1 medium- 14 grams)
Banana is called the healthiest fruit and is easily available. It gives instant energy but also is high in sugar. 1 medium ripe banana contains 14 grams of sugar.
WATERMELON (1 wedge- 17 grams)
Watermelon contains good amount of water and is therefore quite hydrating especially in summers. 1 wedge of watermelon contains approx. 17 grams of sugar so do not go overboard with it if you are keeping an eye on your sugar intake.
PEAR (medium sized- 17 grams)
Pears are one of the yummiest fruits but are sweeter just like sugar syrup! 1 medium sized fruit contains about 17 grams of natural sugar.
LOW SUGAR FRUITS:
STRAWBERRIES (1 cup- 7 grams)
If you are on a low-carb or keto diet, you probably already know how important strawberry season is! Strawberries are very low in sugar and 1 cup fresh strawberries contains about 7 grams of natural sugar.
AVOCADOS (1 medium- 1 gram)
Avocados aren’t really sweet and hardly contain any natural sugars. This makes it a great addition to your meals if you are on a low-sugar diet. 1 medium avocado contains 1 gram of sugar. Have it ,ashed, with toast, in salads, make guacamole, etc.
BLACKBERRIES (1 cup- 7 grams)
Blackberries not only are low in sugar but are high in anti-oxidants that makes it one of the healthiest berries. 1 cup of blackberries contain about 7 grams of sugar.
COCONUT (1 small- 6 grams)
Coconut and all coconut products that are naturally made are usually low in sugar and commended for keto and low-carb diets. 1 small coconut contains about 6 grams of natural sugars.
KIWI (1 medium- 7 grams)
Kiwi though tastes quite sweet is low in natural sugar; this does not mean you can go overboard with it! 1 medium kiwi fruit contains about 7 grams of sugar and is high in vitamin C!
APRICOT (1 small- 3.5 grams)
Apricot is low in sugars but also is quite small in size! 1 small apricot contains around 3.5 grams of sugars.