Skipping sugar may be the current craze, but if you’re eliminating organic fruit from your diet you’re doing yourself a disservice. “Fruit provides a lot of things we need,” says registered dietician Bonnie Taub-Dix, author of Read It Before You Eat It. “It provides vitamins, minerals, and antioxidants. It also hydrates us and provides us with fiber, which fills us up.”
If you are avoiding sugar—for diabetes management or just to improve your health—there are plenty of guilt-free fruits you can eat.
Berries are a great option when it comes to picking fruit that’s low in sugar. A cup of strawberries has only seven grams of sugar and provides more than your daily recommendation of vitamin C.
The best way to minimize your sugar intake is to be mindful of your portion sizes, says Taub-Dix. Grapefruit is a great option as an alternative to sugary snacks, but stick to the serving size—half of one of the fruits, which contains only 8 grams of sugar.
They may not be the top of mind when it comes to fruit, but they’re just as satisfying. In addition to being low in sugar, avocados are full of healthy fats and fiber. One avocado has a little over a gram of sugar.
These berries are surprisingly low in sugar given their sweet taste: One cup contains only five grams of sugar. And with eight grams of fiber, they’re more likely to leave you feeling full than other fruit.
This is another hall-of-fame berry: One cup packs seven grams of sugar, eight grams of fiber, and two grams of protein.
If you have diabetes or are concerned about how fruit is affecting your blood sugar, consider changing the way you eat it. A whole apple has a lower glycemic index than apple juice, says Taub-Dix. On its own, one medium apple harbors only 19 grams of sugar, whereas a cup of unsweetened apple juice has about 24.
When you are craving something sweet, reach for a juicy peach instead. One medium peach contains about 13 grams of sugar.
As with apples, you’re better off eating the whole fruit than drinking its juice. A standard orange has 12 grams of sugar and more than the daily recommended amount of vitamin C. A cup of unsweetened OJ, meanwhile, has twice the amount of sugar and only a third of the fiber.