Which Fruits Are High or Low in Sugar: An Easy Way to Remember

The different sugar content of fruits can be confusing when you are trying to manage your blood glucose. For instance, a half cup of raspberries has a net-carb value of 3.5 grams, but one-half cup of raisins is loaded with just over 60 grams. An easy way to remember whether a particular fruit is generally high or low in sugar content if there are no food charts handy is to think categorically.

Sorting the Fruits

When surveying the array of fruit at a market or the bowls of fruit on a buffet table, the following categories can help you remember whether fruit is in the low, medium or high ballpark of sugar content (per 1/2 cup serving, according to the USDA).

The categories are in order from lowest sugar content to highest.


Berries

As a group, berries are the fruits lowest in sugar, especially the more tart ones such as raspberries, blackberries, and cranberries. Strawberries and blueberries are low to medium in sugar content. Berries are also known for being rich in health-preserving antioxidants.

Spring-Summer Fruits

Peaches, nectarines, melons, apricots - often considered summer fruits - have a low to medium sugar content. Melons include casaba, watermelon, cantaloupe, and honeydew.

Fall-Winter Fruits

Having a medium to the medium-high amount of sugar is the winter fruits: apples, citrus fruits, plums, and pears. Grapefruit and apples have the lowest sugar level in this category; plums, oranges, kiwi, and pears have more.

Tropical Fruits

Fruits that are caressed by tropical breezes tend to have high sugar content such as pineapple, pomegranates, mangoes, bananas, and fresh figs. Papaya and guava are the least sugary of the tropical fare.


Non-tropical fruits high in sugar are tangerines, cherries, and grapes.

Dried Fruits

All dried fruits have a very high sugar content including dates, apricots, raisins, prunes, and figs. Although dried berries (e.g., blueberries, cranberries) would naturally be less sweet, they are typically processed with added sugar to offset the tart tastes. An alternative to dried fruit is freeze-dried and dehydrated summer fruits, and berries.

Thinking of these categories may help you remember the approximate sugar content of many fruits. Follow your doctor’s or dietician’s guidelines and charts for meal planning whenever possible.

Source: Low Carb Diets
Photo: Pexels


More Articles

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

More Articles

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...