11+Fruits low in sugar for diabetes | List of Healthy Fruits

At Natural Health, we highlight fruits low in sugar for diabetes that support steady glucose levels while offering antioxidants, fiber, and essential nutrients. This guide features 11+ dietitian-approved fruits that are safe for people with diabetes!

11+Fruits low in sugar for diabetes | Recommended by Dietitians

Not all fruits are diabetes-friendly, but the good news is, there are plenty of delicious options that are naturally low in sugar. Here are 11+ fruits dietitians recommend for better blood sugar control.

Avocado

Avocado stands out for being extremely low in sugar, less than 1 gram per serving.[1] It’s rich in heart-healthy fats and fiber, both of which help slow digestion and prevent blood sugar spikes.[2]

Avocados support insulin sensitivity, promote satiety, and have a glycemic index close to zero.[1]

Limes

Limes are among the lowest-sugar fruits, with only about 1.1 grams of sugar per 100 grams.[3] Their tart flavor makes them a great addition to food and drinks without causing blood sugar spikes. They’re also packed with vitamin C and antioxidants, which support immune function and reduce inflammation.[4]

Why they’re great for diabetes:

• Very low sugar content
• High in fiber (especially pectin, a type of soluble fiber that may help regulate blood sugar)

Lemons

Lemons are extremely low in sugar, only 1.45 grams per 100 grams.[5] And packed with vitamin C and citric acid, which may help reduce blood sugar spikes when consumed with meals.

Lemons are an excellent choice for people with diabetes thanks to their very low natural sugar content. They are also rich in antioxidants, particularly vitamin C, which supports immune health and may reduce inflammation. Moreover, the citric acid in lemons may help lower the glycemic impact of meals by slowing the digestion of carbohydrates.[6]

Read also: 17+ Best fruits good for diabetes & What to Avoid

Raspberries

With only 4.4g of sugar per 100g, raspberries are rich in fiber (8g/100g).[7] And antioxidants like anthocyanins, which may improve insulin sensitivity.[8]
Why they’re great for diabetes:

• High fiber-to-sugar ratio
• Low glycemic index

Cranberries

Fresh cranberries have 4g of sugar per 100g, though dried ones are often sweetened.[9] They’re high in polyphenols and may reduce oxidative stress.[10]
Why they’re great for diabetes:

• Low natural sugar
• Anti-inflammatory properties

Apricot

One fresh apricot has ~3.9g of sugar, and it’s a good source of vitamin A, potassium, and fiber.[11]
Apricots are great for diabetes management because they contain a low amount of natural sugar per fruit, making them a safer choice for blood sugar control.[12] Additionally, they are rich in antioxidants, which help reduce inflammation and support overall metabolic health.[13]

Strawberries

Strawberries contain 4.9g of sugar per 100g[14]. And are rich in vitamin C and anthocyanins, which may help lower blood sugar after meals.[15]
Strawberries are a smart fruit choice for people with diabetes due to their low glycemic index, around 41, which means they cause only a slow, steady rise in blood sugar.[16] Research also suggests that strawberries can help improve post-meal glucose response, making them beneficial for better blood sugar control after eating.[17]

Blackberries

Blackberries have 4.9g sugar/100g, but 5.3g fiber, helping regulate glucose absorption.[18]
This high fiber content helps slow glucose absorption, promoting more stable blood sugar levels. Additionally, blackberries are rich in antioxidants such as vitamin C and vitamin K, which support immune function and help combat inflammation associated with diabetes.[19]

Grapefruit

Half a grapefruit contains about 8.48 grams of natural sugar, which is moderate compared to other fruits.[20]
However, it has a low glycemic index of approximately 22, meaning it causes only a gradual rise in blood sugar levels.[21] Grapefruit is also rich in vitamin C and naringenin, a flavonoid that has been linked to improved insulin sensitivity and better metabolic health, making it a valuable addition to a diabetes-friendly diet.[22]

Honeydew Melon

Contains around 8g sugar/100g.[23] But also provides hydration and potassium.[24]
Why it’s acceptable in moderation:

• Moderate sugar, high water content
• Refreshing, low calorie

Papaya

Papaya contains approximately 5.9 grams of sugar per 100 grams, which is relatively low compared to many other tropical fruits.[25]
It’s also a rich source of vitamin C, beta-carotene, and natural enzymes like papain that aid digestion. Thanks to its anti-inflammatory properties and lower sugar content, papaya can be a suitable and nutritious option for people managing diabetes.[26]

Kiwi

Kiwi contains about 6.2 grams of sugar per 100 grams, along with 2 to 3 grams of fiber, making it a moderately sweet yet fiber-rich fruit.[27]
It’s also packed with vitamin C and actinidin, a natural enzyme that supports digestion. With its balance of moderate sugar, high nutrient content, and potential benefits for gut health, kiwi is a smart and refreshing choice for people with diabetes.[28]

How are fruits important for diabetes?

Fruits play an essential role in a diabetes-friendly diet, not just because they’re natural sources of sweetness, but because many of them provide unique health benefits that help regulate blood sugar. The key is choosing the right types, specifically, fruits low in sugar for diabetes, which offer nutritional advantages without causing blood sugar spikes.

Fruits that are beneficial for diabetes typically have:

• Low sugar content: These help prevent sudden spikes in blood glucose.[29]
• Low glycemic index (GI): A low GI means the fruit causes a slower, steadier rise in blood sugar.[30]
• High fiber: Especially soluble fiber, which slows carbohydrate absorption and improves insulin response.[31]
• Rich in antioxidants and vitamins: Such as vitamin C, beta-carotene, and polyphenols, which reduce inflammation and support overall metabolic health.[32]

Healthy Ways to Eat Fruits For Diabetes

For people with diabetes, the key to enjoying fruit is all about portion control, smart pairing, and choosing the right types, especially fruits low in sugar for diabetes. Here are some healthy ways to include fruit in a diabetes-friendly diet:[33]

• Choose fruits low in sugar and glycemic index: Go for options like berries, kiwi, avocado, or citrus fruits like lemons and limes. These cause a slower rise in blood sugar and are rich in fiber and antioxidants.
• Eat whole fruits instead of juice: Whole fruits retain fiber, which slows down sugar absorption. Fruit juice, even 100% juice can cause a rapid spike in blood glucose.
• Watch your portions: Stick to single servings (e.g., ½ banana, ¾ cup berries, 1 small apple) to keep your carbohydrate intake in check.
• Pair fruits with protein or healthy fat: Combine fruit with yogurt, nuts, or cheese. This helps stabilize blood sugar and prolong satiety.
• Avoid dried fruits with added sugar: Some dried fruits are highly concentrated in sugar and often sweetened. If you eat dried fruit, choose unsweetened and eat in small amounts.
• Time your fruit intake wisely: Eating fruit as part of a balanced meal or as a snack between meals is better than eating it alone on an empty stomach, which may spike blood sugar more quickly.

Do you know: What foods to avoid with diabetes?

Frequently asked questions

What fruit has the least sugar for diabetics?

Among all fruits, avocado has the least sugar, less than 1 gram per 100 grams, making it one of the best choices for people with diabetes.[1]

What is the miracle fruit for type 2 diabetes?

One of the most often referred to as a ‘miracle fruit’ for type 2 diabetes is the avocado, thanks to its extremely low sugar content, high fiber, and healthy fats that improve insulin sensitivity. Similarly, berries, especially raspberries and blackberries, are also highly recommended for their rich antioxidant content and high fiber, both of which support blood sugar control.

What fruit does not raise blood sugar?

Fruits that have minimal impact on blood sugar when eaten in moderation include:

• Limes and lemons: extremely low in sugar and glycemic load
• Berries (especially raspberries and blackberries): high in fiber and antioxidants
• Fresh cranberries: low sugar and anti-inflammatory benefits

At Natural Health, we emphasize the importance of selecting fruits low in sugar for diabetes as part of a balanced, nutrient-rich diet. With the right fruits, you don’t just manage blood sugar, you support your long-term health, one step and one bite at a time.