Fruit can be a great, healthy snack, and is an integral part of a healthy, balanced diet. Unfortunately, fruit can also be very high in carbohydrates and in sugar, which can be detrimental to people who are trying to maintain a healthy weight, or to manage blood sugar conditions such as diabetes. Fortunately, there are a few low sugar fruits that can make a great snack without causing a spike in blood sugar.
Some very healthy fruits include apples, apricots, pears, grapefruit, papaya, watermelon, and peaches. Low sugar choices from the berry family are also a good choice for a healthy snack; these may include strawberries, blueberries, blackberries, cranberries, boysenberries, and cherries. Some low to medium sugar fruits include tangerines, lemons, and limes.
Of course, there are more fruits that are low in sugar that may be eaten as part of a healthy diet that is low in sugar and carbohydrates. For those with medical conditions or who are concerned about weight management, a doctor or registered dietitian may be able to provide a more comprehensive list. It is also important to keep in mind the fruits that are very high in sugar so that they can be avoided.
High sugar fruits include oranges, kiwis, pineapples, pomegranates, grapes, and bananas. Of course, portion size has an impact as well; it is entirely possible to eat a smaller portion size of a fruit that is considered to be high in sugar to avoid some of the negative effects. Keep in mind that, when given a choice, always opt for fresh fruit. Dried fruit will always be higher in sugar than fresh fruit. When eaten as part of an overall healthy diet that contains plenty of vegetables, whole grains, and lean proteins, as well as an adequate amount of water and low amounts of processed, sugary foods, fruit can be a great snack and a very beneficial part of the diet.
In addition, keep in mind that the carbohydrates found in fruit are known as complex carbohydrates, and fruit contains high levels of fiber. This means that the sugars found even in high sugar fruits metabolize in the body more slowly that simple sugars found in processed foods, helping to prevent blood sugar spikes and crashes. Also keep in mind that not all low sugar fruits are correspondingly low in carbohydrates; searching online can bring up detailed nutritional information for different types of fruit.