Best Sugar Free Fruits, Juices & Dry Fruits for Diabetes Patients
Having a lifestyle that makes you fitter and healthier is important in today’s era. One thing that needs to be eliminated for a healthier lifestyle is sugar. Sugar is known to be the main cause of various conditions such as obesity. Even though you may give up on processed sugars, you may be new to the topic of fruit sugar.
Sugar Free Fruits
Diabetic patients need to keep a check on their sugar levels. Several varieties of fruits have less or no sugar content at all. For such fruits, we use the word sugar free fruits. Listed here are the fruits that are sugar-free naturally.
1. Papaya
The papaya fruit has several health benefits associated with it. It is known to have low sodium content. This correlates with low cholesterol and low sugar content. The low sodium content and presence of Lycopene support heart health and regulate blood flow.
Papaya supplies nutrients such as Vitamin A, C, and protein. It also has a good amount of fibre. The sugar free fruit also protects against various kinds of cancer.
2. Cucumber
Cucumber fruit is popular during the summer season. It is widely used for salads as it offers a cooling and hydrating effect on the body.
For any kind of diet plan, nutritionists always suggest including cucumbers. Potassium and Vitamin C are nutrients found in cucumber. You can use them in sandwiches, soups, and even pasta.
An advantage of this hydrating fruit is that it has low carbohydrates. It amounts to about five gms per cup. They are versatile in use for a diet plan.
3. Lemons
You can include lemons as a sugar free fruit option in your diet plan. It contains high amounts of Vitamin C. Also, the antioxidant content makes it a good choice for refreshing sugar free drinks. Lemon juice with a glass of water is also a good addition to the weight loss diet.
4. Guavas
Guava is a high-fibre fruit known to be helpful in diabetes. It helps relieve constipation and has a high amount of antioxidants as well.
Also, it is the only low-sugar fruit with a low glycemic index (GI). An interesting fact to notice is that guava fruits contain more vitamin C than oranges. Furthermore, it also lowers the risk of developing Type 2 diabetes. These benefits make it a good choice for a low sugar diet plan.
5. Watermelons
Watermelon is a hydrating fruit that contains a high amount of vitamin C. A noteworthy fact is that 100 grams of fruit consist of just six grams of sugar. Just like guavas, the Glycemic load of watermelons is extremely low. So if you eat watermelon, your blood sugar levels would not spike instantly.
The presence of proper vitamins also ensures an optimal hydration level. Also, watermelons are low in calories and contain Vitamin A, Lycopene, and low carbs. As per studies, watermelons are also considered natural Viagra.
6. Avocado
Nutritionists prefer Avocado to be the best item for diet plans. The reason for this is the high amount of nutrients and low sugar content. Also, the fat content is relatively low in avocados.
Avocados are known as a complete food by many and could be used in various forms of dishes. Avocados are rich in fibre, Vitamin A, C, E, K, and B6. Minerals like potassium and copper are also a major content in Avocado.
7. Grapefruit
For dieticians and nutritionists, grapefruits form an essential part of the diet plan. The grapefruit has a low amount of sugar and is also fat-free for the sugar-conscious. The fruit is especially useful in cough and cold conditions. It carries a good amount of Vitamin C content and helps recover from scurvy.
8. Strawberries & Blackberries
The nutrient content of strawberries is well known. In 100 grams, there is 5 grams of sugar content, 2 grams of protein, and about 5.5 grams of fibre content. Also, the berries are rich in antioxidants. These sugar free fruits make for a good dietary option.
9. Kiwi
The green coloured fruit, also known as kiwifruit, are a great source of Vitamin C and fibre. Further, with just 6 grams of sugar in one piece of kiwi, it makes a good sugar free fruit option for people looking for one.
Loaded with nutrients like Vitamin E, fibre and antioxidants, the citrus fruit is known to lower Triglycerides and thus promote healthy heart health.
10. Tomatoes
Tomatoes are loaded with vitamin A and are a superfood for patients with diabetes. As per studies, these fruits have anti-cancer properties and are good for heart health. The presence of Lycopene is responsible for this.
In each serving of a tomato, there are just 32 calories. Also, tomatoes are known to prevent night blindness and promote soft skin. It can also boost your bone density and is one of the best sugar free fruits for diabetics.
11. Peaches
Peaches help to regulate blood pressure levels. Peaches are very low in calorie count and are known to be a good sugar free source of Vitamin C, A and Potassium. This can be useful to improve the (Recommended Dietary Intake) RDI amount. It also contains 2 grams of fibre and 1.3 grams of protein. Also, the RDI amount is about 20% per 100 grams of serving.
12. Cantaloupe
Cantaloupe is known for its zero sugar content and is rich in various nutrients. A cup of cantaloupes has less than 13 grams of sugar and nutrients such as fibre, potassium, folate at (Recommended Dietary Allowances) RDA levels.
Sugar Free Fruit Juice
Fruit juice is one of the healthier forms of beverage. To enjoy the most benefits, consuming fruit juice without any added sugar is the best way to gain the most. Listed below are some sugar free fruit juices.
1. Tomato Juice
The use of tomato juice as a health drink is widely popular. It is a delicious sugar free fruit juice that has high nutritional content. A single 250 ml serving of the same contains the following amounts of nutrients.
- Calories: 41
- Proteins: 2 grams
- Sugar: 5 grams
- Fibre: 1 gram
Apart from this, the juice also has several proportions of folate, potassium, vitamin A, C, E, and K.
The major benefits of the juice include building the immune system, promoting heart health, iron absorption, and skin health. Lycopene in tomatoes could reduce the risk of heart conditions by up to 12-13%.
2. Apple Juice
One of the most interesting juices, apple juice, is available in two types. The first is the cloudy juice which has pulp content. Another is the clear apple juice. The juice consists of a moderate amount of potassium that acts as an electrolyte. It is important for nerve signals and heart health.
A 240 ml of apple juice provides 114 grams of calories. Apart from this, it contains:
- Carbs: 28 grams
- Sugar: 24 grams
- Protein: 0.5-1 gram
The pulpy juice contains 2 to 5 times higher antioxidant content than the clear juice.
3. Orange Juice
One of the most popular and preferred juice types, orange juice contains about the best nutritional properties among the common fruits. It is usually consumed during breakfast and has the following content values of nutrients:
- Calories: 112
- Carbs: 26 grams
- Sugar: 21 grams
- Proteins: 2 grams
The juice is found to be good for health and has a high value of antioxidant and vitamin C. Some orange varieties also have a good amount of calcium that supports bone health.
4. Grapefruit Juice
A juice that is known to please the tastebuds, the grapefruit juice is an antioxidant-rich drink and helps fight diseases in an effective manner. The nutrient content of this sugar free juice is as follows:
- Calories: 95
- Carbs: 20 grams
- Sugar: 19 grams
- Proteins: 2 grams
Sugar Free Dry Fruits List
Dry fruits, as the name say,s are dehydrated forms of fruits that are known to contain very high nutritional benefits. They are also suitable for diabetic patients. Some of the most common sugar free dry fruits list that could help control and manage diabetes are given below:
1. Walnut
Help to avoid eating unnecessary food and hence manage weight loss. Also, alpha-lipoic acid helps to reduce inflammation and manage diabetes.
2. Almonds
Help to maintain digestive system and blood pressure levels.
3. Pistachios
A high-power superfood, pistachios can be used as a snack between two meals.
4. Berries
When added to non-fat yoghurt, these can be a great dessert choice for diabetic patients.
5. Apricots
Useful to add flavours to foods without any artificial sugar.
How to Incorporate Low-sugar Fruits Into Your Diet
Eating a well-balanced diet could be useful for the body for various reasons such as weight loss, fitness and health, immunity against diseases and much more. For this, one must be able to provide a significant role to low-sugar items in all of the meals.
1. Breakfast
Replace the processed foods with a low-sugar breakfast in your regular routine. A sugar-free cereal bowl with peach, avocado, or berries spread on top can be a great filling morning meal. An avocado toast or poached eggs with smashed avocadoes and tomatoes could be a filling breakfast for the day.
A banana-avocado smoothie or a salad of kiwi and berries are some delicious alternatives you can choose from. Also, instead of drinking fruit juice for breakfast, drinking a lemon squeezed in water can be a good substitute.
2. Lunch & Dinner
For almost every item, avocado can be used. It can be used in the form of toppings for salads or in the form of delicious avocado pea smash for lunch. One can also use tomato, berry and orange slices as a side dish for lunch.
To prepare a filling dinner, the green bean Panzanella salad can be your go-to recipe. It is prepared using green beans, tomatoes, cubed bread pieces, and many vegetables such as cabbages and sprouts. You may sprinkle some cheese over it.
Another delicious sugar-free preparation is the pomegranate pistachio Tabbouleh which consists of pomegranate seeds, crunchy pistachios, and cinnamon sprinkles. You may also add roasted green beans and sprouts.
3. Snacks
To include low-sugar snacks in your diet, watermelons, kiwis, avocados are some common alternatives to over-processed snack packets. Avocados with toast is a filling snack. Also, you can prepare nutrient-rich avocado butter at home, which could be your go-to snack with bread or a sandwich.
Summing up on Sugar Free Fruits
Following a healthy diet regime forms an essential part of today's lifestyle. Excess consumption of sugar could lead to severe health conditions. Eating low-sugar snacks in the form of fruits instead of processed snack alternatives that contain added sugars can be a step towards a healthy lifestyle.
The consumption of these sugar free items requires a proper, disciplined diet schedule. The right proportion of sugar consumption is the way to an improved lifestyle.
Here's a list of commonly asked questions on a sugar-free diet. The list will provide answers to questions such as can you eat fruit on a sugar free diet.
FAQS
Can Diabetics Eat Watermelon?
Since watermelon has a GI of around 72, the Defeat diabetes organisation says that watermelon may be consumed fresh; however, the juice form should be avoided.
The glycemic index (GI) has an important role in determining the rate at which sugar enters the blood flow. Higher the number, the greater the flow rate of sugar transfer.
Is Cabbage Good for Diabetics?
Yes, Cabbage is good for diabetic patients due to its high Vitamin C content and promote low-sugar properties.
Can Sugar Patient Eat Guava?
Yes, a diabetic patient can eat guava in mild proportions due to its low glycemic value.
Spinach Benefits for Diabetes?
The benefits of spinach for diabetes are as below:
- Non-starchy
- Low carbohydrate
- Low Gi and super low on carbohydrates
Can You Eat Fruit on a Sugar Free Diet?
Yes, there are various sugar free fruits such as guava, orange, tomatoes, berries that can be eaten on a sugar free diet.
Is Apple a Sugar Free Fruit?
Since apple contains carbs content, it may raise blood sugar levels. However, the presence of fibre lowers the sugar absorption rate. It also has a low Glycemic index (GI) and Glycemic Load (GL).
What Fruit Has the Highest Proportion of Sugar?
Mangoes have the highest proportion of sugar.
Are Bananas High in Sugar?
Yes, Bananas are high in sugar and carbs. For diabetic patients, bananas should be eaten in a balanced proportion.
References
Bo Song, September 2017; Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies - https://pubmed.ncbi.nlm.nih.gov/28318092/
American Institute for Cancer Research, Tomatoes: Major Source of Lycopene - https://www.aicr.org/cancer-prevention/food-facts/tomatoes/
University of Florida, Papaya extract thwarts growth of cancer cells in lab tests - https://www.sciencedaily.com/releases/2010/03/100309182449.htm