Top Low Sugar Fruits
When it comes to low carb diets or carb cycling, it’s important to know the sugar content that’s in your fruits. All fruit offers nutritional benefits- being packed full of micronutrients and vitamins and minerals…. but some fruits also pack a high sugar content. In terms of intrinsic and extrinsic sugars it is recommended we do not consume over 90g a day… however this recommendation does not apply to those on strict low carb diets.
If you’re following a low carb diet the idea is to push your body into a state of ketosis, through limiting carbohydrates. Ketosis is where the body chooses to metabolise fat and protein as a source of energy, as a result of no carbohydrates and glucose being available. This means carbohydrates are limited to around 40g or less a day and sugar as low as possible in order to prevent any blood insulin spikes. Check out the list below of top low Sugar fruits, so you can stick to your low carb diet and still get fruity benefits!
1.Lemon & Lime
Lemons and limes are one of the lowest sugar fruits you can consume… but also one of the most sour! With 1g of sugar per fruit you can enjoy lemons and limes guilt free… whether or not you can keep a straight face while doing so is another matter!
With just one gram of sugar per avocado this fruit is perfect for enjoying on a low carb diet! It goes perfect in salads, on rice cakes and toast and what’s more avocados are full of healthy mono and poly unsaturated fats!
You may not regularly consume rhubarb but why not try boiling some with a table spoon of sweetener and enjoying with fresh Greek yogurt! Rhubarb offers a mere 1g of sugar per stalk!
These delicious berries are perfect to enjoy as a fruity snack, or in your breakfast and desserts! With 1g of sugar per ten raspberries and 10 calories you can use these berries to fix your sweet tooth even on a low carb diet!
Blackberries are another fruit that have only 5g of sugar per portion of 5 large blackberries!
Cranberries are a small berry with a small sugar content! In half a cup of cranberries there are just 2g of sugar!
Strawberries are a medium sugar fruit that have 1g of sugar per medium strawberry! If you’re looking for a sweet treat or snack why not try a selection of berries and yogurt!
Top High Sugar Fruits
Figs are a fruit that are high in calories and sugar with 10g of sugar per single fig!
Mangos are high in sugar with 31g of sugar per de skinned and stoned mango!
Cherries have a higher sugar content than other berries- but they’re still deliciously sweet.
Grapes are one of those fruits that once opened can be consumed in one go! But before you demolish that pack of grapes- think about the sugar! In a handful of grapes there is over 6g of sugar!
With 14g of sugar per banana, these super fruits and packed full of sugar! Nevertheless bananas are a great source of potassium and energy (that are perfect for a all natural pre workout).
A Take Home Message
Eating fruit is a great way to stay healthy and support your immune system! So make sure you consume at least 2 portions a day- with plenty of vegetables so you meet the minimum requirement of 5 portions of fruit and veg a day. If you’re on a low carb diet and trying to reduce your sugar intake, why not try a good multivitamin or a superfood blend!