Especially when it gets warmer outside, the desire for a fruity refreshment increases. Even if fruit is generally healthy – in terms of sugar content, kiwi, strawberry & co. differ enormously.
Which variety can you access without hesitation and which should rather remain a rare treat? FITBOOK has listed 20 types of fruit that are low in sugar.
This fruit is low in sugar: table
The following 20 types of fruit all contain less than 10 grams of sugar. The information relates to the total sugar content per 100 grams of food.
Type of FruitSugar Content Avocado1 gram Lime2 grams Lemon3 grams Star Fruit4 grams Strawberry5 grams Raspberry5 grams Redcurrant5 grams Blackcurrant6 grams Blackberry6 grams Guava6 grams Blueberry6 grams Grapefruit7 grams Prickly Pear7 grams Papaya7 grams Gooseberry7 grams Orange8 grams Watermelon8 grams Peach8 grams Plum9 grams Kiwi9 grams
Source: Heseker, H., Heseker, B. (2019/2020). The nutritional table. 6th edition.
Not only fructose determines the sugar content
When talking about sugar in fruit, the first thing that often comes to mind is the fructose content. However, not only the fructose content determines how much sugar is contained in a certain type of fruit. Fructose is a monosaccharide (simple sugar). However, fruit also contains glucose (dextrose) and sucrose (cane sugar), a disaccharide (double sugar). The proportion of sugar is therefore often much higher than that of fructose.
Also interesting: The different names of sugar
But don’t let the low sugar content fool you. There is only one gram of sugar in 100 grams of avocado. But with a whopping 24 grams of fat, it comes with 234 calories per 100 grams. However, this makes the avocado an exception among the specified types of fruit.
How Much Fruit Should You Eat?
Fruit is full of healthy nutrients. For example, two handfuls of blackcurrants already cover the daily requirement of vitamin C. Blueberries contain polyphenols, which are even said to prevent cancer thanks to their antioxidant effect. Oranges contain a particularly large amount of potassium, which is necessary for the transmission of nerve impulses and thus also regulates our blood pressure and heart function. Fruit also contains important fiber, which is necessary for healthy digestion.
However, since most varieties contain a lot of sugar, the German Society for Nutrition (DGE) recommends eating two portions of fruit, each weighing 125 grams. If you make sure to choose low-sugar varieties and keep an eye on your calorie intake, you can certainly access them more often.