The Best Low-Sugar Fruits For Weight Loss
When it comes to weight loss, there are a lot of different strategies that people can try. One popular approach is to cut back on sugar intake. Too much sugar can lead to weight gain and even contribute to conditions like diabetes and heart disease. And when it comes to sugar, fruits can be a major source. However, not all fruits are created equal! You may ask what fruit you can eat when you’re trying to lose weight. While all fruits contain sugar, there are plenty of low-sugar fruits that can help you lose weight and stay healthy.
Low-Sugar Fruit to Lose Weight
Fruit is also rich in soluble fibre. This fibre combines with water to form a thick gel in your intestines, which helps reduce the amount of sugar that you absorb from the fruit. When you’re following a low-carb eating plan, the important figure to understand is the “net carbs” in foods. You calculate this by subtracting the fibre from the total amount of carbs, or sugar. Although fruit contains sugar, it’s also rich in fibre. So, this means that depending on your choice of fruit, the “net carb” count isn’t as high as you might think.
What are the best low-sugar fruits to eat for weight loss?
So, if you’re looking to cut back on sugar and lose weight, which fruits should you eat? In this article, we’ll take a look at some of the best low-sugar fruits for weight loss, as well as the nutrients and health benefits they offer. We’ll also discuss which high-sugar fruits you should avoid if you’re trying to lose weight on a low-carb diet.
Avocado is a delicious and highly nutritious fruit that people often mistake for a vegetable. Avocados are an excellent source of fibre, vitamins C, E, and K, and potassium. They also contain healthy, monounsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease. Additionally, studies have shown that avocados can help promote weight loss by boosting metabolism, reducing appetite, and increasing satiety. One study found that people who ate half an avocado with their lunch felt fuller and ate less later in the day than the control group.
Low-Sugar Fruit to Lose Weight
Avocados only contain 2g of carbohydrate per 100g, which is great news for dieters following a low-carb lifestyle. Studies have also shown that the monounsaturated fat in avocados can help promote fat-burning and reduce belly fat. All in all, avocados are an excellent fruit you can eat when trying to lose weight.
Berries are next up…
Berries are the perfect low-carb and low-sugar-friendly fruit you can eat regularly when you want to lose weight. And they all have many health benefits too. They are full of antioxidants. These can help lower blood pressure and cholesterol, balance blood sugar levels, and also reduce inflammation. And all of these benefits are particularly helpful for people who are overweight. We’re talking blackberries, blueberries, raspberries, and strawberries of course!
Let’s start with blackberries. They are not only delicious, but they also contain many nutrients and plenty of fibre that can help with weight loss. For instance, 100g of blackberries contains 9.6g of carbs. However, because half of that is fibre, the net carb amount is only 5g. The fibre helps to keep you feeling fuller for longer. But also, blackberries are low in calories and high in antioxidants, which can help to boost your metabolism. In addition, blackberries contain compounds that can help reduce the amount of fat absorbed by the body.
Blueberries are a nutrient powerhouse because they are not only low in calories, but packed with vitamins A, C and K, as well as potassium and manganese. Several studies have suggested that blueberries contain the highest amount of antioxidants among all commonly consumed fruit and veg.
Raspberries are nutrient-dense and low in calories. They are also a great source of fibre and vitamin C. According to Webmd website, some animal studies have shown that raspberries can help lower blood sugar levels and improve insulin sensitivity, which is beneficial for those who are trying to lose weight.
Strawberries are one of the most popular berries in the world. Like other berries, they are high in fibre and a rich source of vitamins, minerals and compounds with antioxidant and anti-inflammatory properties. Thanks to their high water and fibre content, you feel hydrated and fuller for longer. So strawberries are an excellent fruit to eat when you’re trying to lose weight.
Cantaloupe is a delicious and refreshing summer fruit that is low in calories and packed with nutrients and antioxidants. 100g, or around half a cup, contains only 34 calories, and 7g of sugar, making it an excellent choice for low-carb weight loss. Cantaloupe is a great source of vitamins A and C, and potassium too. It also contains vitamin K, manganese, zinc, and dietary fibre. These nutrients are important for maintaining a healthy immune system. According to Webmd, cantaloupe can also help reduce the risk of developing serious health conditions such as heart disease, diabetes and certain types of cancer too.
Additionally, the high water and fibre content in cantaloupe helps to reduce calorie intake and promote feelings of fullness. And, of course, this is all helpful when you want to lose weight.
Coconuts are a delicious and versatile high-fibre, low-sugar fruit that can be enjoyed in many different forms, including their meat, milk, cream, oil and water. They are also packed with nutrients, fibre and healthy fats that can offer numerous health benefits, according to the website ketogenic.com. Additionally, coconuts are a rich source of manganese, an essential mineral for bone health.
Low-Sugar Fruit to Lose Weight
Firstly, the polyphenols and antioxidants in coconut meat can help to eliminate free radicals and lower LDL, or bad cholesterol. Secondly, coconut oil contains lauric acid, a type of saturated fat that can help to raise HDL (good) cholesterol levels. Much of the fat in coconut is in the form of medium-chain triglycerides (MCTs). A 2016 study found that MCT oil can help promote fat loss in obese subjects. Researchers concluded that: “Dietary MCT, taken alone or with other supplements (such as prebiotics, probiotics, organic acids, etc.) could be used as anti-obesity interventions…”
The Best Low-Sugar Fruits for Weight Loss
Coconut milk and coconut cream are delicious, non-dairy, and low-carb friendly. You can add these ingredients to either sweet or savoury dishes. Coconut water is also a low-calorie way to stay hydrated and is rich in electrolytes like potassium. Coconut in all its forms is one of the tastiest low-sugar friendly fruits for weight loss.
Kiwis are a nutrient-rich fruit that offer a variety of health benefits. They are low in calories and carbs, and high in fibre, vitamins C and E, folate, and other essential nutrients and antioxidants. Kiwis have a low glycaemic index, so the sugar is released more slowly. A medium-sized, peeled kiwi contains around 8 grams of carbs and more than 2 grams of fibre. However, to get the most health benefits from kiwis, eat them whole with the skin intact, which adds another 1 gram of fibre.
Kiwis contain polyphenols that have anti-inflammatory properties. Studies have shown that kiwis can also help lower blood sugar and blood pressure, improve cholesterol and reduce waist circumference, which are all significant weight-loss benefits. And finally, to complete our list of low-sugar, low-carb fruits to eat to lose weight, we also need to include lemons, tomatoes and watermelon.
Firstly, lemons are an excellent source of vitamin C, as well as vitamin B6 and potassium. They’re also full of various plant compounds, and the soluble fibre, pectin, which can improve your gut health. Studies have found that lemons may help reduce the risk of heart disease, certain types of cancer and protect against kidney stones. They may also help with weight loss.
Secondly, tomatoes are a low-sugar, savoury fruit that most of us tend to think of as a vegetable. Tomatoes only contain 3 grams of net carbs per 100 grams, and they are full of healthy nutrients and fibre. Just make sure you choose fresh, unprocessed tomatoes and stay away from processed sauces etc, because these are often full of added sugar!
Thirdly, watermelon completes our list of which fruits to eat when trying to lose weight. Watermelon is 92% water, so it has a low-calorie density, so it keeps you feeling fuller for longer. This means that watermelon is a good fruit to eat when you’re trying to lose weight. Some people worry that watermelon has a high glycaemic index, which means that it’s also high in sugar. However, the good news is that the glycaemic load of watermelon is actually a very low 4, for a serving of 2 slices, or 120g.
High-sugar fruits include grapes, bananas, mangoes, and pineapples. These fruits are often very sweet and delicious, but they can also cause blood sugar levels to spike. When eaten in moderation, high-sugar fruits can be a healthy part of a balanced diet. However, too much of these foods can lead to weight gain and other health problems.
The Bottom Line
There are a variety of low-sugar, low-carb fruits that can help with weight loss. These fruits are packed with nutrients, fibre, and antioxidants that can offer numerous health benefits. Choose fresh or frozen fruits over canned or dried varieties, and avoid fruit juices and smoothies, which can be high in sugar. We hope you now have a good idea of what fruit you can eat when you want to lose weight. Enjoy these healthy fruits as part of a balanced diet and remember to eat them in moderation.
FAQ 1: What are the best low-sugar fruits to eat for weight loss?
ANSWER: The best low-sugar fruits for weight loss include berries, coconuts, kiwis, and other fresh or frozen fruits. These fruits are packed with nutrients, fibre, and antioxidants that can offer numerous health benefits. Avoid canned or dried fruits, which can be high in sugar, and enjoy these healthy fruits as part of a balanced diet.
Low-sugar fruits for weight loss
FAQ 2: What are the health benefits of coconuts?
ANSWER: Coconuts are a delicious and versatile high-fibre, low-sugar fruit that can be enjoyed in many different forms, including their meat, milk, cream, oil and water. Coconuts offer a variety of health benefits, including improved insulin sensitivity, lower LDL cholesterol levels, and increased HDL cholesterol levels. Coconut milk and cream are also rich in lauric acid, a type of saturated fat that has been shown to boost metabolism and promote weight loss.
Coconut – a low-sugar fruit to help you lose weight
FAQ 3: What is the glycaemic index?
ANSWER: The glycaemic index (GI) is a rating system that measures how quickly blood sugar levels rise after eating a particular food. Foods with a high GI score are more likely to cause blood sugar spikes, while foods with a low GI score are more slowly digested and absorbed, resulting in a more gradual rise in blood sugar levels. Kiwis have a low glycaemic index, which means that the sugar is released more slowly.
What fruit you can eat to lose weight
Another useful scale is the glycaemic load (GL)of foods that contain sugar. The GL measures the glycaemic impact of the actual serving size of a particular food. Therefore, although watermelon has a high GI rating, it has a low glycaemic load. This makes it a good fruit to eat to lose weight.
Eat Low-Sugar Fruits to Help Weight Loss
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Martin and Marion Shirran
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Eat Low-Sugar Fruit to Lose Weight
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Registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield.
And, in 2010, we travelled to New York to be interviewed on the Good Morning America TV Show.
We are also co-authors of two, bestselling books, on the topic of non-surgical weight loss, published by Hay House.
Below is a selection of weight-loss tips that everyone can start using straight away. And, if you enroll in the My Weigh Less Course, you will learn many more of our helpful tips and techniques about how to achieve successful, permanent weight loss.
Tip No. 1 – Only Eat When You’re Hungry!
This has to be our number one, golden rule, when it comes to achieving successful weight loss. In our experience, most overweight people eat for many different reasons, other than physical hunger. But, if you allow your emotions to control your eating habits, then it is unlikely that you will be able to control your weight as a result. So, before you reach for anything to eat, stop and ask yourself first if you physically NEED to eat, or you just WANT to…
Tip No. 2 – Use a Smaller Plate!
You’ve probably heard this many times before, but it’s a fact that people who use larger plates tend to eat more food than those who eat from smaller plates. No doubt you know about the power of optical illusions. But are you aware of just how much more generous the same size portion of food appears, when presented on a smaller plate, instead of a larger one? Have a look at the image below. It’s known as the Delboeuf optical illusion. If you stick to our mantra, “always go for quality over quantity”, then you will definitely lose weight much more easily.
Tip No. 3 – Drink a Glass or Two of Water Before Your Meal!
Reduce your calorie intake by over 20%, with almost with no effort! Research results, published by Harvard Medical showed that people who drank two large glasses of water, just before eating, on average, consumed around 20% less food compared with when they didn’t drink anything before they ate. This is possibly as a result of the stretching and fullness sensation in the stomach.
Tip No. 4 – Eat Slowly and Mindfully!
A growing number of studies have consistently found a correlation between speed of eating and weight, so it is officially accepted now that faster eaters are definitely more likely to become overweight. Studies have also shown that people are much more likely to eat more when their eating is mindless, as opposed to mindful. So, make meal times an occasion by sitting down at a table, with no distractions. Then eat slowly and savour every mouthful. You will naturally eat less food and also find it easier to lose weight as a result!
Tip No. 5 – Stay Away From Sugar and Highly Processed Foods!
It’s a fact that sugar and highly processed foods have addictive properties! So much so, that many people find that once they start eating these foods, they literally can’t stop. And, of course, if you’re making such poor food choices, this in turn will make it almost impossible for you to lose weight. So, our advice is to choose healthy, unprocessed foods and limit the amount of sugar you consume. As a result, you will have far more control over how much you eat and also how much weight you can lose.
Eat Low-Sugar Fruit to Lose Weight
Tip No. 6 – Eat Your Favourite Foods on the Plate First!
You may not be aware of how important this tip is, but the order in which you eat your food can actually have a big impact on how much you consume! It’s quite common for overweight people to “save the best til last” when eating. In other words they only eat their favourite food right at the end. It’s not so surprising then, that they also tend to eat everything on their plate, regardless of how uncomfortably full they feel. Because, of course, they don’t want to miss out on the “best bit”!
However, our advice is to eat your favourite things first. Not only will you enjoy it more, but it’s also much easier to stop when you’ve eaten just the right amount and leave the rest on the plate.
You can read a full breakdown of all the components included in the treatment package on the Course Details page. There is also an explanation of the treatment on the Does This Work? page. We look forward to working with you. Additionally, you can read reviews from medical and other professionals on the Medical Endorsement page.
View Short Animated Want and Need Video Below
Click on the link below to listen to our short audio introduction of the weight-loss course.
You can download the complete My Weigh Less course, and start your weight-loss journey today.
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You can read additional information about us and our weight-loss treatment on the Gastric Mind Band website.
The Best Low-Sugar Fruits For Weight Loss
Although the weight-loss results and success stories shown on the site are typical, individual results will vary, and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.
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