Eating fruits and vegetables is always a great option to stay fit and healthy. All fruits and vegetables contain some amount of natural sugar (1). Thus, looking for low-sugar fruits and vegetables is always a challenge for dieters.
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!
Table Of Contents
Apple is highly nutritious and easily available 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 (11g) (2).
The phytochemicals in apple help in weight management, managing diabetes, and improving 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.
Like any other berries, strawberries are low in sugar and high in fiber content.
1 cup of whole strawberries (144 g) contains 11 g of carbohydrates, 3 g of fiber, and 7 g of sugar (4).
It is also loaded with vitamin C, potassium, calcium, phosphorus, magnesium, and antioxidants (4).
You can cut strawberries in halves to binge by themselves or top your breakfast cereals with these delicious berries.
Watermelon is loaded with water. It is the perfect fruit to quench your thirst in the summer and keep you hydrated.
1 cup of diced watermelon (152 g) provides 139 g of water, 12 g of protein, and only 9 g of sugar (5).
Though watermelon has a high glycemic index, its water content makes it low in glycemic load. Though this fruit is hyperglycemic in nature and eating it is good for your health, maintaining good carbs portions and judicious selection of eating time is always the best option (6).
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 gain its health benefits.
Blackberries have the lowest sugar content among all the berries. 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 choice.
Grapefruit is a great low-sugar, high-water fruit perfect for your breakfast.
100 g of grapefruit contains just 7 g of sugar. Moreover, it is loaded with vitamin C, a potent antioxidant (11).
Have a juicy grapefruit first thing in the morning to quench your thirst in the scorching sun.
Melons have always been popular as low-sugar fruits that you can indulge in to satisfy your sweet cravings.
100 g of cantaloupe provides 1 g of fiber and 8 g of sugar (12). You can make a cantaloupe salad with basil and mint to give it a fresh touch.
Avocado is christened a “complete food” by nutritionists across the globe. It is another low-sugar and low-fat fruit.
100 g of 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. Mix it in a salad, slice it on a toast with an egg, or make some healthy avocado ice-cream.
Cucumber is a refreshing and nutritious vegetable that is often used in salads. It is extremely low in sugar and high in water. 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 stomach-filling dish.
Asparagus contains a negligible amount of fat and virtually no sugar. It contains many other important nutrients that are quite beneficial for the body.
100 g of asparagus contains only 2 g of fiber and 2 g of sugar along with 0.1 g of fat (15).
Although asparagus is primarily used as a diuretic, it also quickens your metabolism (16). Make asparagus soup or add it to your salad.
3. Iceberg Lettuce
Iceberg lettuce is the most popular low-calorie and low-sugar vegetable used in salads to provide satiety.
100 g of iceberg lettuce contains 96 g of water along with 1 g fiber and 2 g sugar (17). Combine it with other vegetables to make a low-carb salad bowl.
This dark-green vegetable is low in fat and sugar. 100 g of broccoli contains 3 g of fiber and 2 g of sugar (18).
Broccoli is also crammed with vitamins A, C, D, E, and K, dietary fiber, calcium, iron, phosphorus, zinc, and potassium (18).
Blanch some florets of broccoli and add them to curries or salads. You can also sauté them with some whole grains for a wholesome meal.
5. Brussels Sprouts
Brussels sprouts are one of the healthiest low-sugar options and used in many salad recipes.
100 g of Brussels sprouts contain just 2 g of sugar and 4 g of fiber (19).
Brussels sprouts are infamous for being tasteless, especially among kids. However, if you have diabetes and are looking for a low-sugar vegetable, it is one of the healthiest options on this list (20).
Cabbage is another low-fat, low-sugar vegetable that you can indulge in any time and in any form.
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 boasts of minerals like calcium, iron, magnesium, zinc, and sodium (21).
This low-sugar, high-water content leafy vegetable is an excellent option to curb your appetite.
100 g of spinach contains 91 g of water with an almost negligible amount of sugar (22).
Add blanched spinach to your salad or serve it with roasted or grilled fish or chicken.
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 make your plate more attractive and palatable.
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.
- Slavin, Joanne L., and Beate Lloyd. “Health benefits of fruits and vegetables.” Advances in nutrition 3.4 (2012): 506-516.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of apples, raw, with skin.”
- Hyson, Dianne A. “A comprehensive review of apples and apple components and their relationship to human health.” Advances in nutrition 2.5 (2011): 408-420.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of strawberries, raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of Watermelon, raw.
- Ray, Kasturi Sen, and Pooja Ratan Singhania. “Glycemic and insulinemic responses to carbohydrate rich whole foods.” Journal of food science and technology 51.2 (2014): 347-352.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of oranges, raw, navels.”
- Lv, Xinmiao, et al. “Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health.” Chemistry Central Journal 9.1 (2015): 68.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of blackberries, raw.”
- Solverson, Patrick M., et al. “Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males.” Nutrients 10.8 (2018): 1048.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of grapefruit, raw, pink and red, all areas.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of melons, cantaloupe, raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of avocados, raw, all commercial varieties.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of cucumber, with peel, raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of asparagus, raw.”
- Negi, J. S., et al. “Chemical constituents of Asparagus.” Pharmacognosy Reviews 4.8 (2010): 215.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of lettuce, iceberg (includes crisphead types), raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of broccoli, raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of Brussels sprouts, raw.”
- Laher, Issy. “Diabetes and alpha lipoic acid.” Frontiers in pharmacology 2 (2011): 69.
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of cabbage, raw.”
- US Department of Agriculture, Agricultural Research Service. “Nutritive value of spinach, raw.”
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