15 Low-Sugar Fruits And Vegetables You Can Eat To Stay Healthy

Medically reviewed by Staci Gulbin, MS, MEd, RD, LDN
Written by Priyanka Sadhukhan , Nutritionist, CDE, Reviewer & Writer

Eating fruits and vegetables is always a great way to help you stay fit and healthy. All fruits and vegetables contain some fiber as well as natural sugar (1). If you are following a low-carb lifestyle, it may be a challenge to find low-sugar fruits and vegetables.

Though all fruits and vegetables contain carbohydrates, eliminating them from your meals is not a healthy option. Instead, you need to select fruits and vegetables that are low in sugar and loaded with fiber and water.

Here is a list of low-sugar fruits and vegetables to help you make healthier choices. Scroll down to check them out!

Low-Sugar Fruits

1. Apple

Apples are highly nutritious and easily available fruits found across the world. A medium-sized (182 g) apple contains 95 kcal of energy along with 25 g of carbohydrates and 5 g of fiber. It contains 19 g of sugar, the majority of which is fructose, or fruit sugar (11g) (2).

The phytochemicals in an apple may help support weight management, diabetes management, and improvements in bone, pulmonary, and gastrointestinal health (3).

You can eat slices of apple as a snack along with peanut butter or make porridge with this sweet fruit.

2. Strawberries

Like any other berries, strawberries are low in sugar and high in fiber content. One cup of whole strawberries (144 g) contains 11 g of carbohydrates, 3 g of fiber, and 7 g of sugar (4). They are also loaded with vitamin C, potassium, calcium, phosphorus, magnesium, and antioxidants (4).

3. Watermelon

Like any other berries, strawberries are low in sugar and high in fiber content. One cup of whole strawberries (144 g) contains 11 g of carbohydrates, 3 g of fiber, and 7 g of sugar (4). They are also loaded with vitamin C, potassium, calcium, phosphorus, magnesium, and antioxidants (4).

4. Orange

A whole orange (140 g) contains 12 g of sugar, which is mostly sucrose (7). Like other citrus fruits, oranges are loaded with vitamin C and are antioxidative and anti-inflammatory in nature (8).

Drink freshly pressed orange juice with pulp or enjoy a whole orange if you want to reap its health benefits.

5. Blackberries

Blackberries have the lowest sugar content among all the berries. A serving size of 100 g of blackberries contains only 5 g of sugar, 5 g of fiber, and 10 g of total carbohydrates (9).

Blackberries have been found to increase fat oxidation and improve insulin sensitivity in overweight and obese men. They also have an anti-diabetic effect (10). If you like indulging in something sweet after meals, a cup of blackberries is a great option.

6. Grapefruit

Grapefruit is a great low-sugar, high-water fruit perfect for your breakfast. A serving size of 100 g of grapefruit contains just 7 g of sugar. It is also loaded with vitamin C, a potent antioxidant (11).

Enjoy a juicy grapefruit first thing in the morning to quench your thirst, or in the evening as a healthy snack option.

7. Cantaloupe

Grapefruit is a great low-sugar, high-water fruit perfect for your breakfast. A serving size of 100 g of grapefruit contains just 7 g of sugar. It is also loaded with vitamin C, a potent antioxidant (11).

Enjoy a juicy grapefruit first thing in the morning to quench your thirst, or in the evening as a healthy snack option.

8. Avocado

Avocado is christened a “complete food” by nutritionists across the globe due to its high fiber, antioxidant, and healthy fat content. Not to mention that it is another low-sugar and low-fat fruit.

A 100 g avocado contains a negligible amount of sugar along with 7 g of fiber and 9 g of carbohydrates. It also contains trace amounts of folate, copper, and protein (13).

You can use avocado in sweet and savory dishes. Top salad with avocado slices, spread mashed avocado on toast with or without an egg, blend it to create a dressing for your salad, or make some healthy avocado ice-cream.

Low-Sugar Vegetables

1. Cucumber

Cucumber is a refreshing and nutritious vegetable that is often used in salads. It is extremely low in sugar and high in water. A serving size of 100 g of cucumber contains only 2 g of sugar with 95 g of water (14).

Add some slices of cucumber to your salad bowl and top it with some nuts and seeds to enjoy a low-sugar dish that will keep you satisfied long after eating.

2. Asparagus

Cucumber is a refreshing and nutritious vegetable that is often used in salads. It is extremely low in sugar and high in water. A serving size of 100 g of cucumber contains only 2 g of sugar with 95 g of water (14).

Add some slices of cucumber to your salad bowl and top it with some nuts and seeds to enjoy a low-sugar dish that will keep you satisfied long after eating.

3. Iceberg Lettuce

Iceberg lettuce is the most popular low-calorie and low-sugar vegetable used in salads to provide satiety. A serving size of 100 g of iceberg lettuce contains 96 g of water along with 1 g fiber and 2 g sugar (17). Combine iceberg lettuce with other vegetables to make a low-carb salad bowl or use a lettuce leaf as a low-carb alternative to wraps for sandwiches.

4. Broccoli

Broccoli is a dark-green vegetable that is low in fat and sugar. A serving size of 100 g of broccoli contains 3 g of fiber and 2 g of sugar (18). Broccoli also contains vitamins A, C, D, E, and K, dietary fiber, calcium, iron, phosphorus, zinc, and potassium (18).

You can blanch some florets of broccoli and add them to curries or salads. Or you can also sauté them and enjoy over whole grains like quinoa or brown rice for a wholesome meal.

5. Brussels Sprouts

Broccoli is a dark-green vegetable that is low in fat and sugar. A serving size of 100 g of broccoli contains 3 g of fiber and 2 g of sugar (18). Broccoli also contains vitamins A, C, D, E, and K, dietary fiber, calcium, iron, phosphorus, zinc, and potassium (18).

You can blanch some florets of broccoli and add them to curries or salads. Or you can also sauté them and enjoy over whole grains like quinoa or brown rice for a wholesome meal.

6. Cabbage

Cabbage is another low-fat, low-sugar vegetable that you can indulge in any time and in any form. A serving size of 100 g of cabbage contains 6 g of carbs, 3 g of fiber, and 3 g of sugar that is mainly glucose and fructose (21).

Cabbage is rich in vitamins A, C, D, E, and K. It also contains minerals like calcium, iron, magnesium, zinc, and sodium (21).

7. Spinach

This low-sugar, high-water content leafy vegetable is an excellent option to curb your appetite. A serving size of 100 g of spinach contains 91 g of water with an almost negligible amount of sugar (22).

Add blanched spinach to your salad, serve raw in salads or blended in smoothies, or steam and serve with roasted or grilled fish or chicken.

Conclusion

A low-carb diet does not mean you can eat only proteins and healthy fats. Low-sugar fruits and vegetables are always a great option to make you feel full and curb hunger for longer. Use colorful vegetables and fruits to not only make your plate more attractive and palatable but also provide your body with important nutrients you need for optimal health.

Expert’s Answers for Readers Questions

Can you lose weight by cutting out sugar?

Cutting sugar is not the only solution to lose weight. Instead of eating processed foods with added sugar, it is always advisable to use natural sugars from fruits and vegetables.

Can you survive without sugar?

No. Without sugar, your brain does not function properly and you may feel hypoglycemic. So, include natural sugar in your diet.

How much weight can I lose by cutting out sugar?

By cutting down processed and carbonated sugary beverages, you can keep yourself healthy. But by cutting down on only sugar, you may not lose weight. Weight loss requires a more disciplined and holistic approach.

22 sources

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Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.
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