PATTAYA, Thailand – Fruit is an important source of vitamins, minerals and other nutrients, but some varieties contain considerably more natural sugar than others. Choosing fruits that are relatively low in sugar and high in fibre can help make snacks more filling while supporting healthy digestion.
Here are 10 fruits highlighted for their combination of lower sugar and fibre:
- Avocado
With only about 0.7 grams of sugar and 6.7 grams of fibre per 100 grams, avocado is particularly high in fibre and contains monounsaturated fats. It can provide a longer-lasting feeling of fullness.
- Guava
Guava contains about 8.9 grams of sugar and 5.4 grams of fibre per 100 grams. It is also rich in vitamin C and provides plenty of fibre for a filling snack.
- White-fleshed dragon fruit
Dragon fruit contains about 7.6 grams of sugar and 2.9 grams of fibre per 100 grams. Its high water content and edible seeds also contribute to its fibre content.
- Strawberry
With about 4.9 grams of sugar and 2 grams of fibre per 100 grams, strawberries are relatively low in calories and sugar while providing antioxidants.
- Green apple
Green apples contain about 9.6 grams of sugar and 2.8 grams of fibre per 100 grams. Eating the skin provides pectin, a type of soluble fibre.
- Green kiwifruit
Kiwifruit contains about 8.9 grams of sugar and 3 grams of fibre per 100 grams. It also contains actinidin, an enzyme that helps break down proteins.
- Raspberry
Raspberries contain only about 4.4–4.9 grams of sugar while providing around 5.3–6.5 grams of fibre per 100 grams, making them one of the more fibre-rich fruits on the list.
- Ripe papaya
Papaya contains about 7.8 grams of sugar and 1.7 grams of fibre per 100 grams. It also contains papain, an enzyme associated with protein digestion.
- Wax apple
Wax apple contains about 4.5 grams of sugar and 1.5 grams of fibre per 100 grams. Its high water content makes it a refreshing, relatively low-calorie snack.
- Cantaloupe
Cantaloupe contains about 7.8 grams of sugar and 0.9 grams of fibre per 100 grams. It is also a source of potassium and has a high water content.
Choosing whole fruits that are relatively low in sugar and contain fibre can be part of a balanced diet. However, no fruit can guarantee that a person will not gain weight, and portion size and overall dietary intake remain important.
