15 Best Low Sugar Fruits for Managing Diabetes & Weight Loss
Watching your sugar intake but still craving some fresh fruit? You’re not alone!
Whether you’re managing diabetes, trying to lose weight, or simply want to eat healthier. You should know that not all fruits are sugar bombs!
There’s a whole squad of low sugar fruits out there. That taste great without messing up your blood sugar levels. So, you can easily accompany them in your diabetic management or weight loss journey.
At Iluka Medical Centre, we understand the importance of personalized dietary choices in managing health conditions.
With over 20 years of experience in diabetes management and general healthcare. Our team of qualified dietitians is providing high-quality medical services to the community. We offer you personalised advice to improve your health & lifestyle choices.
Let’s prove that healthy eating doesn’t have to be boring.
Which Fruits Can We Eat for Weight Loss or Diabetic Management?
There are plenty of low sugar fruits that can satisfy your sweet cravings without causing blood sugar spikes.
You just need to understand two important terms, GI and GL. Glycaemic index (GI) means how fast a food can cause a spike in your blood sugar levels. While glycaemic load (GL) refers to its overall glucose content.
Incorporating fruits with a low GI, GL, and sugar content helps you in weight loss & diabetes management. As they provide you with nutrition without a sugar rush.
12 Best Low Sugar Fruits
Here is a list of low-glycemic fruits for diabetes along with their sugar content per serving.
1. Avocado
Sugar Content: 1 gram per whole avocado.
Glycaemic Index: 15 (low)
Glycaemic Load: 1 (low)
Avocados are one of the extremely low-sugar fruits rich in monounsaturated fats. They promote heart health and enhance satiety for a better weight management. They also consist of fibre, potassium, and essential vitamins.
2. Limes
Sugar Content: 1.13g of sugar per fruit.
Glycaemic Index: 32 (low)
Glycaemic Load: 2 (low)
High in vitamin C, these citrus fruits boost immunity and have alkalizing effects on the body. Their low sugar content makes them ideal for flavouring foods. Without the addition of any significant calories or sugars. They are considered the best fruits for diabetes.
3. Lemons
Sugar Content: 1 lemon has 1.45g sugar.
Glycaemic Index: 20 (low)
Glycaemic Load: 0.6 (low)
Like limes, lemons are also high in vitamin C content. That’s why they are a part of every weight loss regime as well as therapeutic remedies. Diabetic patients can also use them carefree due to their delicious low carb nature.
4. Raspberries
Sugar Content: 4 grams per 100g serving.
Glycaemic Index: 32 (low)
Glycaemic Load: 2 (low)
Raspberries are high in fiber, vitamin C, and antioxidants. They support heart health, improve digestion, and help regulate blood sugar levels. These benefits make them one of the best fruits for health and diabetes management.
5. Cranberries
Sugar Content: 5 grams per cup serving of fresh cranberries.
Glycaemic Index: 45 (medium)
Glycaemic Load: 2 (low)
Cranberries are rich in antioxidants and have been linked to urinary tract health. Their low sugar content makes them suitable for weight loss diets. They have extremely low GL but higher amounts can still cause spiking due to medium GI.
6. Apricot
Sugar Content: 6 grams per 100g serving.
Glycaemic Index: 34 (low)
Glycaemic Load: 3 (low)
Apricots are rich in vitamins A and C, potassium, and antioxidants. They support skin health, boost immunity, remove oxidative stress. They also help manage blood sugar levels with their low GL & GI.
7. Strawberries
Sugar Content: 7 grams per cup serving of whole strawberries.
Glycaemic Index: 41 (low)
Glycaemic Load: 3 (low)
Strawberries are one of the best fruits for health, due to their high vitamin C & antioxidants. They support immune health and have anti-inflammatory properties. Their fibre content aids in blood sugar regulation.
8. Blackberries
Sugar Content: 7 grams per cup.
Glycaemic Index: 25 (low)
Glycaemic Load: 4 (low)
Blackberries are rich in vitamins C and K and high in fibre. Supporting digestive health and providing antioxidants that combat oxidative stress. Their low GI makes them suitable for diabetic patients.
9. Grapefruit
Sugar Content: 7 grams per 100g serving.
Glycaemic Index: 25 (low)
Glycaemic Load: 3 (low)
Grapefruits are rich in vitamins A and C and antioxidants. Supporting skin health and immunity. They may also aid in weight loss by promoting satiety. Low GI & GL makes them safe for diabetes also.
10. Honeydew Melon
Sugar Content: 8 grams per 100g serving.
Glycaemic Index: 65 (medium)
Glycaemic Load: 11 (medium)
Honeydew melon provides hydration due to its high water content. It also supplies potassium and vitamin C, supporting heart health and immunity. However, its GI and GL values are medium so, precaution is needed.
11. Papaya
Sugar Content: 7.8 grams per 100 grams serving.
Glycaemic Index: 60 (medium)
Glycaemic Load: 6 (low)
Papaya is packed with vitamins A, C, and E. It supports digestion, boosts immunity, and has anti-inflammatory properties. You can take it for weight loss, but its effectiveness in diabetes is limited.
12. Kiwi
Sugar Content: 9 grams per 100g serving.
Glycaemic Index: 50 (low)
Glycaemic Load: 7 (low)
Kiwi is rich in vitamin C, potassium, and fiber. It supports heart health, aids digestion, and helps regulate blood sugar. You can add it to your weight loss diet due to its low sugar content.
13. Orange
Sugar Content: 9 grams per 100g serving.
Glycaemic Index: 43 (low)
Glycaemic Load: 5 (low)
Oranges are well-known for their vitamin C content. They keep you hydrated and support immune function. They also provide fibres, aiding in digestion and blood sugar control. Diabetic patients can also take them.
14. Cantaloupe
Sugar Content: 12 grams per cup serving.
Glycaemic Index: 65 (medium)
Glycaemic Load: 4 (low)
Cantaloupe is hydrating and rich in vitamin C and potassium. It supports heart health, boosts immunity, and provides antioxidants.
15. Peach
Sugar Content: 13 grams per cup serving.
Glycaemic Index: 28–56 (low to medium)
Glycaemic Load: 4 (low)
Peaches are a good source of vitamins A and C. They support immune function and skin health. Diabetics can occasionally take them in small amounts. Their fibre content aids digestion and provides a feeling of fullness.
Summary: Low-Sugar Fruits List
By including fruits low in sugar with a low glycaemic index. Individuals can enjoy delicious and nutrient-rich foods without disturbing their blood sugar levels.
Summarising the low-carb fruits and berries:
| Fruit | Sugar Content | Glycaemic Index (GI) | Glycaemic Load (GL) |
| Avocado | 1g per whole avocado | 15 (low) | 1 (low) |
| Limes | 1.13g per fruit | 32 (low) | 2 (low) |
| Lemons | 1.45g per fruit | 20 (low) | 0.6 (low) |
| Raspberries | 4g per 100g serving | 32 (low) | 2 (low) |
| Cranberries | 5g per cup serving | 45 (medium) | 2 (low) |
| Apricot | 6g per 100g serving | 34 (low) | 3 (low) |
| Strawberries | 7g per cup serving | 41 (low) | 3 (low) |
| Blackberries | 7g per cup serving | 25 (low) | 4 (low) |
| Grapefruit | 7g per 100g serving | 25 (low) | 3 (low) |
| Honeydew Melon | 8g per 100g serving | 65 (medium) | 11 (medium) |
| Papaya | 7.8g per 100g serving | 60 (medium) | 6 (low) |
| Kiwi | 9g per 100g serving | 50 (low) | 7 (low) |
| Orange | 9g per 100g serving | 43 (low) | 5 (low) |
| Cantaloupe | 12g per cup serving | 65 (medium) | 4 (low) |
| Peach | 13g per cup serving | 28–56 (low to medium) | 4 (low) |
The right fruit choices with a balanced diet & regular physical activity contribute to better long-term health outcomes.
Looking for personalised dietary advice and diabetes management plans?
Get Comprehensive HealthCare at Iluka Medical Centre
At Iluka Medical Centre, we know the impact of dietary changes on health.
Our experienced dietitians and GPs provide expert guidance on managing diabetes. Through specific nutrition plans, medication management, and lifestyle modifications.
With over 20 years of healthcare experience. Our team is offering compassionate and high-quality medical care. We are open 7 days a week and offer bulk billing for eligible patients.
