30 Amazing Natural Sugar Foods for a Low Glycemic Foods Diet [Inspiration + Recipes]
Your Guide to the Best Sources of Natural Sugars
+ Their Astonishing Benefits for Your Body and Mind!
Welcome to the the official Mu Mu Muesli Natural Sugar Foods List! This guide features 30 scientifically-recommended, naturally sweet foods. You’ll also find a handy checklist with details about the best “low” sugar fruits.
When you’re getting what you want from a healthy source, you don’t feel deprived… and so there is no longer a “need” to eat an entire sleeve of highly processed cookies!
So, even if you (like me) struggle against the siren’s call of processed sugars, you should know that you can find satisfaction in healthy, naturally sweet foods.
This article is a great resource for plenty of clean eating recipes for you to use, too!
Low Glycemic Foods Diet 101: Overview
- What Does “Glycemic Index” Mean?
- The Essential Natural Sugar Foods List
17 Must-Have Low Glycemic Natural Sugar Foods
13 Best Low-Glycemic Index Fruits
- Raw Vegan Recipes for Weight Loss: Stunningly Colorful Recipes to Satisfy Your Sweet Tooth
Bonus: Where to Find the Best Acai Bowl Recipe
What it Means & Why it Matters
The term Glycemic Index (GI) refers to how your body responds to different types of foods and their carbohydrate content. Glucose is a type of sugar that is present in most carbohydrates, and it can be dangerous if it causes your blood sugar levels to increase too quickly. Choosing low Glycemic Index foods instead of high Glycemic Foods help prevent diabetes and other diseases.
In order to simply things, here’s Mayo Clinic’s Low GI Values Standard:
- Low GI: 1 to 55
- Medium GI: 56 to 69
- High GI: 70 and higher
The Essential Natural Sugar Foods List
As a quick review, remember that eating foods with refined sugar increases the risk of cancer, weight gain, obesity, stroke, heart disease, Alzeimer’s disease, and several more similarly serious diseases. Diets with a high glycemic index may also cause acne breakouts. You can learn more about the negative health effects of too much artificial sugar here.
However, the health benefits of Low Glycemic Index Foods are truly life-affirming!
- Studies have linked a low GI diet with a reduced likelihood of developing diabetes.
- Researchers have also learned that consistently low GI diets may prevent heart disease.
- In the list in the next section, you’ll find a compilation of natural sugar foods with a low glycemic index (GI).
17 Must-Have Low Glycemic Index Natural Sugar Foods
Now, let’s move on to the good stuff! Why not fill your clean eating shopping list with these healthy, low glycemic index foods?
- Whole, Organic Spelt
- Boiled (not baked) Sweet Potatoes
- Lima Beans and Butter Beans
- Most Fruits
- Pumpernickel Bread
- Whole Grain Pasta
- Whole Wheat Breads
- Brown Rice
How Many Grams of Sugar Should I Have a Day?
Fruits are full of dietary fiber, antioxidants, and vitamins. Our bodies need this nourishment on a regular basis!
However, we do need more than just sugar. Luckily, there are nutritional guidelines to help us stay as healthy as possible; the daily recommended intake (DRI) for sugar is 6 teaspoons for women, and 9 teaspoons for men.
Most Americans exceed that limit regularly, which is why we need to be mindful of which types of food contain “good” sugar and which types contain “bad” sugar.
Basically, it’s important to eat healthy natural sugar foods while still being careful not to go overboard on sweets with a high glycemic index.
But you’ve got this! Why not have some fun making various recipes from the foods listed above? For example, you could make overnight oats with organic muesli. You could also make easy gourmet pancakes from the Mu Mu Magic pancake mix, which contains organic barley, spelt, and oat flour!
Natural Sugar Foods List Part #2:
The 13 Best Fruits with Low Sugar
Avocados are, of course, the #1 food that came to mind as I began my research for this list! Because what don’t they have? They truly are “superfoods.”
Additionally, these nutrients in avocado makes them an excellent part of any clear skin routine. They’re also terrific for keeping your gut microbiome safe and healthy, which leads to a stronger immune system.
You can learn more about the health benefits of avocados here.
Watermelons are perhaps the most nostalgic of all fruits, a true symbol of summer. This fruit is so well-loved because it is flavorful and re-energizing. As simple as that!
But it also has an impressive nutritional profile:
- One cup of watermelon contains just 9.42 grams of sugar.
- It is also a good source of both Vitamin A and Vitamin C, both of which are recommended for anyone using a holistic skin care diet to cleanse their skin from within.
- This juicy, beautiful fruit also contains calcium, potassium, magnesium, and two important carotenoids: beta-carotene and lycopen.
- Furthermore, watermelon is a good source of essential amino acids.
- Since watermelons are comprised mostly of water, they are great at re-hydrating you when you’ve been sweating all day!
Most importantly, the high concentration of antioxidants in watermelon is superior to that of most other fruits. The multiple types of antioxidants in this one fruit work together to fight inflammation, give you natural energy, and shield you from free radical damage.
In terms of nutrition, an average lemon or lime contains just 1.5 grams of sugar. Both of these citrus fruits are good sources of Vitamin C, iron, potassium, vitamins B6 and B9, and fiber.
Notably, limes and lemons contain components called flavonoids. These are a set of compounds that help diminish the risk for diseases like cancer and cardiovascular disease.
If you ever tasted a plain grapefruit as a child, then you know that this is a low sugar food! The bitterness throws a lot of people off, since most fruits have a sweeter taste.
Despite its tart flavor, one average-sized grapefruit has about 9 grams of sugar. Grapefruits are also a good source of dietary fiber and Vitamin C. Additionally, their antioxidants promote a strong, robust immune system.
One medium orange contains 14 grams of digestible fiber. Like lemons and limes, oranges are an invaluable food source of Vitamin C. But that’s not all: they also nourish your body with antioxidants, folate, and thiamine.
Since oranges are so nutritious and contain a high amount of fiber, they have quite a resume of health benefits. Their powerful nutrients may promote:
- Weight loss
- Reduced symptoms of IBS, bloating, or constipation
- Healthy cholesterol levels
- Improved immune system
These high fiber fruits are vibrant sources of Vitamin C! There are roughly eight grams of sugar per eight medium-sized strawberries. These soft, brightly colored berries are also rich in manganese, folate, potassium, and antioxidants.
These beautiful dark berries contain plenty of healthy fiber and protein alongside their 4-5 grams of sugar per 100 grams of berry. They are also rich in antioxidants, Vitamin K, and manganese!
Blackberries are some of the best low glycemic foods that are low in sugar because they’re so versatile. They add the perfect touch to a crisp summer salad, you can add them to your breakfast cereal or oatmeal, and they are wonderful for smoothies or smoothie bowls.
Did you know that one medium peach contains 13 grams of sugar? Nevertheless, the official classification system still considers this to be a low glycemic index rating for a fruit of this size. (Can you image the glycemic index of a glazed donut, in comparison?!)
Peaches are incredibly well-balanced in vitamins, minerals, and other nutrients. These include:
- Vitamins C, A, E, and K
- Smidgens of iron, magnesium, phosphorous, and certain B-Vitamins
The antioxidants in peaches help prevent free radical damage, which helps prevent disease and protects your complexion.
One serving of honeydew melon has roughly 11 grams of sugar. And it’s so crisp and refreshing! These delightfully fresh melons disappear in my home almost as soon as they ripen because they taste as sweet as candy.
Honeydew melons are low glycemic foods containing:
- Antioxidants (such as beta-carotene)
- Vitamin K
- Vitamin B6
- Vitamin C
- Dietary Fiber
Fresh apricots have a glycemic index of 31, which is quite low. They are wonderful sources of Vitamin A, C, and E. They also contain potassium and dietary fiber.
Notably, apricots contain flavonoids, an extremely strong type of antioxidant that may help prevent diabetes and heart disease.
Dried dates are staple ingredients in both the Mu Mu Muesli breakfast cereal and the Mu Mu Magic healthy pancake mix. Due to their high fiber content, they may help prevent weight gain and/or assist in weight loss because the fiber keeps you feeling full and energized long after you eat.
Dates are also popular for their holistic healing properties. For example, they are known for reducing troubling symptoms of pregnancy (particularly in the third trimester) and ensuring a smoother labor.
But that’s not all; eating dates has been linked to a reduced risk for Alzheimer’s, Parkinson’s, and Huntington’s diseases. Learn about these health benefits in more detail, and with plenty more pictures, at “The 9 Life Changing Benefits of Dates.”
Out of all the fruits and berries, cranberries have the most antioxidants! These bright little beads are also rich in dietary fiber and Vitamin C. According to WebMD, cranberries have a better concentration of antioxidants than any other fruit or vegetable.
Cranberries are typically served dried, and a small handful makes a great quick snack. But they are also key ingredients in some pretty amazing healthy recipes.
- Homemade trail mix
- Organic muffins with almond flour
- Mu Mu Muesli breakfast cereal mixed with organic yogurt and fresh fruit
Acai berries feature a deep, rich hue that varies from one group of the berries to the next. Typically, they are red or dark purple. They’re a great low calorie snack, as they only have 70 calories per 100 grams. This makes them great for treating obesity or helping with a diet plan!
Here are the main nutrition facts of acai berries:
- 4 grams of carbohydrates
- 1.5 grams of saturated fat
- 2 grams of sugar
- 2 grams of dietary fiber
- Vitamins A, E, and C
- Small amounts of calcium, chromium, zinc, iron, copper, manganese, magnesium, phosphorous, and potassium are also present in acai berries.
Although this may sound counterintuitive, acai berries actually have a lot of fat, considering their tiny size. This fat is definitely healthy fat, as many of the fatty acids are omega-3s, omega-6s, or omega-9s. Most importantly, acai berries possess a variety of potent antioxidants, including anthocyanins and polyphenols.
How to Make the Best Vegan Acai Smoothie Bowl Recipe
+ More Low GI Vegan Recipes for Weight Loss
Acai smoothie bowls are all the rage in the “healthy breakfast ideas” realm of Pinterest!
Here are a few more Low GI vegan recipes:
- Muesli Overnight Oats Recipe
- 18 Easy Vegan Smoothie Bowl Recipes [Cheap Vegan Grocery List Hacks]
- The Martha Stewart-Inspired Easy Vegan Kale Salad You’ve Been Waiting For
You can find more healthy breakfast recipes here.