Put an end to sugar crashes and feeding bad bacteria in your gut – have low sugar fruit, be energized and keep your tummy happy.
With fruit, you can eat the rainbow, satisfy your sweet tooth AND stay energized.
But before you dig in, be clear that all fruits aren’t created equally. Sugar is the issue after all. Therefore, it pays to know which are the real superstars if you want to boost your energy level and sustain it.
Also don’t forget that the bad bacteria in your gut love sugar just as much as you do..
So it’s important to be smart about what you eat and how much.
Here’s the ultimate list of low sugar fruits.
All with less than 7g of sugar per 100g raw fruit (figures in brackets are sugar per 100g fruit*).
1. Citrus
No surprise here that lemons (2.1g) and grapefruit (5g) are excellent low sugar choices. They are loaded with vitamin C which is important for numerous functions in the body from fighting infections to tissue health. Lemons and grapefruit also contain alkalizing potassium and magnesium. While grapefruit makes a refreshing snack by itself, lemon is great to add to anything from salads to smoothies and drinks. Sneak in a bit of zest of lemon as the peel is particularly rich in vitamin C.
2. Berries
You cannot go wrong with berries and thanks to their low sugar content there’s no reason to abstain. Raspberries (4.6g) and strawberries (6.52g) are the best when it comes to low sugar. They are also good sources of vitamin C. Additionally, they contain significant amounts of potassium, and some calcium, magnesium and manganese – all alkalizing and making it easy for your body to maintain blood pH and have great energy.
3. Currants
Red currant (4.4g) and white currant (5.6g) are another good low sugar source of vitamin C, and also contain alkalizing minerals. If you don’t like them raw, make a delicious lemonade. Cook lightly with a little water, put through a sieve, then sweeten up with stevia, and top up with water.
4. Melons
What’s more refreshing than a slice of juicy melon on a hot summer day. Water melon (5.1g), cantaloupe (5.2g) and rock melon (6.1g) are all great for a low sugar snack. While water melon is mostly water, cantaloupe and rock melon also contain some Niacin for skin regeneration, potassium and vitamin C. Best eat melons by themselves on an empty stomach for quick digestion.
Also try these more unusual low sugar fruit.
5. Tamarillo
One of autumn’s delights, both red (3.51g) and yellow (3.38g) tamarillos are great low sugar fruit choices. They are a good source of vitamin C, vitamin A for immune system and eye health, and E which is a powerful antioxidant. In particular the red variety is rich in antioxidants which are important to prevent cell damage from free radicals.
6. Guava
Guava (4.88g) may not be available where you live. But if you can get them, go for it. Or if you have the space, it might be worth having a tree, hedge or container plant for their high content of vitamin C and A, and potassium and some manganese. Eat raw or cook into a syrup and top up with water for a refreshing low sugar drink.
7. Feijoa
You either love or hate them but if you eat feijoas (5.2-6.2g), you’re in for another low sugar treat of vitamin C plus a little bit of vitamins A, E and potassium.
Eat other fruits in moderation.
Still not too high in sugar depending on the variety are peach (from 6.5g) and apricot (from 6.9g). There’s no reason not to have them, just don’t overdo it to keep your blood sugar level stable and to not put on a feast for unhelpful bacteria in your gut.
Some of our most delicious fruits like grapes or persimmons are unfortunately real heavyweights when it comes to their sugar content. See them as a special treat to be enjoyed occasionally.
If you stick with two or three portions of low sugar fruit per day, you’ll get the best of both worlds: A happy palate plus healthy vitamins and minerals, all while keeping your energy levels up and bad microflora down.
It’s also worth bearing in mind that fruit digests more quickly than other foods.
It’s best to eat fruit by itself.
That way, you’ll digest it quickly.. This is important if you want to avoid it fermenting in your gut, giving you gas and blocking the passage of waste. Not something you want to have when you’re constipated.
So next time you feel like a sweet treat, ditch the chocolate bar and go for low sugar fruit.
*Source of sugar content data: New Zealand FOODfiles 2014 Version 01