Fruits Low in Sugar: Sweetening Desserts Naturally and Healthily


Incorporating fruits low in sugar as natural sweeteners to make desserts that are both delicious and suitable for managing blood sugar levels is truly a win-win solution for diabetics and parents with diabetic child.


It’s important to note that not all fruits are created equal when it comes to sugar content. Selecting fruits with the least sugar can prevent unwanted spikes in blood glucose, which is crucial for managing diabetes. Some of the best options are berries, apples, and peaches. They offer a natural sweetness that's just right for desserts, without the high sugar content found in other fruit varieties.


It's also important to consider the glycemic index (GI) when selecting fruits for diabetic-friendly recipes. Fruits with a lower GI are digested more slowly, ensuring a gradual increase in blood sugar levels. Most berries, apples, and pears fall into this category, which makes them an excellent choice in maintaining good glycemic control.

Peanut Butter Dream Cake 1

Fruits Low in Sugar: Nutritional Benefits and Creative Uses in Desserts

Berries, such as strawberries, blueberries, raspberries, and blackberries, are particularly beneficial fruits for diabetes. These small but mighty fruits are packed with antioxidants, vitamins, and fiber, which are all vital components for overall health. The fiber in berries slows down the absorption of sugar, contributing to stable blood sugar levels after meals—a key consideration for diabetic-friendly recipes.


Strawberries, for example, contain about 7 grams of sugar per cup, making them an excellent choice for desserts. Their vibrant color and sweet-tart flavor add a delightful twist to any recipe. 

Use strawberry puree in a delightful strawberry tiramisu is my personal favorite.


Blueberries, although slightly higher in sugar with approximately 15 grams per cup, are rich in various bioactive compounds that provide significant health benefits. They’re known to improve insulin sensitivity, another vital consideration for those managing diabetes.

A handful of blueberries in a muffin mix or blended into a smoothie can transform a simple recipe into a nutritious, diabetic-friendly treat.

Berries pair wonderfully with reduced-fat cheese. Why not use them to sweeten a cheesecake? Not only do they enhance the flavor, but they’re also a much healthier option than sweeteners, which often provide only "empty" calories without nutrients.


Raspberries are a versatile and flavorful addition to desserts, offering natural sweetness and a vibrant color. They can be used fresh, either whole for a burst of texture or blended into a smooth purée for a more refined touch. Cooking raspberries enhances their sweetness and creates a rich, jam-like consistency, perfect for layering or as a topping. Fresh raspberries retain their bright, tangy flavor, adding a refreshing element, while cooked raspberries blend seamlessly into creams, cakes, or fillings. Whether you're creating a simple fruit tart or an elegant mousse, raspberries bring a delightful balance of flavor and nutrients. I often use raspberries in all the ways mentioned.


Apples are another versatile and readily available fruit low in sugar, particularly when you choose the right type. Green apples, also known as Granny Smith apples, are lower in sugar compared to other varieties, with about 14 grams per medium-sized apple. 

You can make an apple puree to naturally sweeten a sponge cake. Their crisp texture and tart flavor make them perfect for baking. I love using grated apples with a sprinkle of cinnamon as a natural sweetener for ours oatmeal.


Pears, with about 17 grams of sugar per medium-sized fruit, also make for excellent choices in diabetic-friendly desserts. They are rich in fiber, particularly the skin, which aids in digestion and helps maintain blood sugar levels. 

Baked pears with a dash of nutmeg can become a simple yet sophisticated dessert that satisfies sweet cravings while supporting stable blood glucose levels.


Peaches and apricots bring sweetness that is mild and natural. With peaches containing around 13 grams of sugar and apricots about 3 grams per fruit, they are ideal for desserts where you want to avoid artificial sweetness. 

Peaches can be grilled and served with a light, unsweetened whipped cream. 

Apricots, on the other hand, can be stewed and used as a topping for whole-grain pancakes. They can beautifully bind crumbled sponge cake into delicious bites or add a burst of flavor to a sponge cake layered with apricot jam.


Oranges are a great addition to desserts for diabetics due to their natural sweetness and high vitamin C content. I love to use them in various ways: fresh segments can be added to cakes or tarts, while orange zest brings out vibrant flavor in both baked and no-bake desserts. Orange juice can also be used to sweeten dishes naturally, providing an alternative to added sugars. The fiber in oranges helps regulate blood sugar levels, making them a healthy and flavorful choice for diabetic-friendly desserts.


There are countless creative ways to incorporate low-sugar fruits into desserts, many of which you’ll find in the recipes on these pages. From simple treats to elaborate creations, fruit is an excellent choice to elevate any dessert. Even if you must use a sweetener, fruit allows you to minimize its use while enriching your dessert with natural sweetness, vibrant flavor, and valuable nutrients.


Another fantastic discovery was using avocados. Although not classified as a low-sugar fruit, avocados are packed with nutrients that contribute to a balanced diet.

Blueberry Chocolate Bliss Cake


Why Choose Fruit? The Other Benefits of Using Nature's Sweetness in Desserts

When creating these desserts, a supportive approach is vital. Encouraging your diabetic child to enjoy natural sweets without feeling deprived can go a long way in ensuring their long-term health and happiness. By focusing on fruits low in sugar, you’re not only managing diabetes more effectively but also encouraging a lifestyle that values balanced nutrition.

Apart from their lower sugar content, these fruits are abundant in essential vitamins and minerals. These nutrients contribute to better overall health, supporting immune function, enhancing energy, and even aiding in mental well-being


Moreover, the natural sweetness of these fruits allows you to steer clear of artificial additives and processed sugars. This aligns well with recent health trends that emphasize the consumption of whole, unprocessed foods—a friendly approach to enhancing your family's nutritional intake.

It's encouraging to know that turning fruits into dessert stars is more accessible and affordable than ever. Many grocery stores offer fresh or frozen fruits year-round, providing you with a versatile pantry that’s always ready for spontaneous dessert-making escapades.


However, one must exercise caution when consuming these nutritious powerhouses. Even fruits that are low in sugar should be consumed in moderation. Exceeding recommended servings can lead to unexpected sugar intake, which is counterproductive for diabetes management. As always, portion control is key.



In conclusion, choosing fruits low in sugar as natural sweeteners is a practical and healthy choice for creating diabetic-friendly desserts. With a little creativity, we can transform our dessert repertoire into one that's both delightful and conscious of our beloved dietary needs. By considering the nutritional facts and understanding their benefits, we're not just sweetening their desserts but enriching their lives.

So, stay optimistic, knowing that each dessert is an opportunity to enhance your own or your child’s health and support lifelong well-being.