PeachesPeaches are considered superfoods for their multiple health benefits. They contain vitamins A and C, which are good for vision and immunity, and help the body form blood vessels and recover faster. They also provide potassium, which helps regulate fluid levels in our cells. Peaches can be consumed on their own or in smoothies. A cup of peaches contains 13 to 14 grams of sugar. (Image: Canva)
PlumsPlums are delicious fruits that may have high sugar per serving compared to other fruits, but don’t cause a massive spike. This is due to their high fibre content and antioxidants, which make them beneficial for health. A cup of plums has about 16 grams of sugar. (Image: Canva)
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KiwisZesty in taste, Kiwis are a great source of nutrition, containing vitamin C, potassium, and fibre. The bright green fruit can be enjoyed alone or in a sugar-free mocktail guilt-free. It doesn’t have much sugar and won’t cause a significant spike. One cup may have 13 to 16 grams of sugar. (Image: Canva)
BerriesBerries are healthy fruits and include varieties such as blueberries, raspberries, and blackberries. They are high in antioxidants and also contain potassium, magnesium, vitamins C and K, fibre, and prebiotics. Their low sugar content, with raspberries having just 5 to 6 grams) makes them suitable for diabetics and pre-diabetics. (Image: Canva)
StrawberriesWith just 7 grams of sugar, strawberries are fit to be incorporated into your diet. They contain essential vitamins and nutrients, and have fibre, which helps reduce blood sugar spikes. They can be enjoyed in a variety of ways like sugar-free smoothies and mocktails. (Image: Canva)
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Citrus fruitsCitrus fruits are rich in vitamin C and can reduce inflammation. Their sugar content may vary greatly, with one cup of lemon containing just 5 grams, while a cup of mandarins has 20.7 grams. However, the rest of them may not have as much sugar. If you eat them after a nutritious meal, it would reduce the spike. (Image: Canva)
ApplesNot one, but apples are loaded with many minerals and vitamins, especially fibre and vitamin C. They should be consumed with their skin, as that’s where most of the nutrition, including fibre and antioxidants, lies. One cup of chopped apple contains only 13 grams of sugar. (Image: Canva)
PapayaPapaya is a popular tropical fruit rich in fibre and antioxidants. Due to its high fibre content, it helps in the slow absorption of sugar into the bloodstream. It’s also rich in vitamin C. A cup of papaya contains only 11 grams of sugar, which makes it a suitable choice for people with diabetes. (Image: Canva)
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CranberriesFresh cranberries, which contain only about 4.7 grams of sugar per cup, can be incorporated into your diet. Avoid dried cranberries or cranberry juice, as they have high sugar content. You may consume them in the form of smoothies or salads. (Image: Canva)
Gursimran Kaur Banga is a Delhi-based content creator, editor and storyteller.
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