The Best Low-Carb Fruits (and the Worst)
This one’s not just for all you low-carbers! Here’s a quick guide to the best and worst fruits according to their sugar content and nutritional value. If you enjoy sweets and find yourself relying (or perhaps suffering) on Splenda and mockalate far too often, enjoy a sensible selection of fruit instead.
These are our favorite fruits:
Berries
Blueberries, strawberries, raspberries, blackberries, huckleberries, salmon berries, gooseberries – they’re all packed with antioxidants and vitamins. These little fiber bombs are the smartest, most nutritionally-dense fruit you can eat. Aim for a half-cup to one cup daily. Keep in mind that these fruits, especially strawberries and raspberries, are excellent on grilled meats and in salads, so go ahead and experiment! (Glycemic Index: generally low to mid-20′s)
Cherries
Cherries are similar to berries in terms of their antioxidant value. They have a bit higher natural sugar content, but they’re still very low-carb and are an excellent source of important fiber. Cherries are amazing with bacon, feta and greens; or try them smothered atop pork chops. Hungry yet? (GI: 22)
Apples and Pears
These northern fruits are related to the rose. They’re low in sugar and contain a respectable amount of fiber. While antioxidants aren’t exactly overflowing from your average Granny Smith, apples (and pears) are still a great way to satisfy a craving for sweetness without terrorizing your pancreas. (GI: 38
Grapefruit
Most citrus fruits are quite high in sugar, but grapefruits are not. In fact, their effect on blood sugar is less than apples and pears at only 25. Just don’t ruin a smart thing with a sprinkling of sugar on top! Grapefruit is excellent in salads, especially when paired with avocado slices.
Bonus: biggest grapefruit ever
Apricots and Peaches
With similar nutritional value as apples and pears, these stone fruits are a smart way to get a good dose of vitamin C and fiber. Avoid nectarines, which are much higher in sugar and are more akin to mangoes and papayas. (GI: 30s)
Figs
Oh, the forgotten fig. It seems to get lumped into the dates ‘n raisins category, but figs are just as low in sugar as strawberries, and are packed with fiber (all those tender, tiny seeds). Enjoy these fresh whenever they’re in season.
These fruits are high in sugar, so don’t make them a daily habit:
- Melons
Some low-carb guides will recommend melons, but you do have to be mindful of which ones you’re going for. Both cantaloupes and watermelons are very high in sugar (GI: 65, 100 respectively). We recommend making melons a rare treat.
- Mangoes and Papayas
Though not as sugary as pineapples, these fruits are best enjoyed infrequently. A better choice is the banana, which – although starchy and a 55 on the glycemic index – is a smarter energy source.
- Pineapples
Pineapple is the best source of bromelain, an enzyme that can help with joint health and inflammation. Some folks are intolerant or allergic (if you get irritated lip or mouth tissues after eating pineapple, this is why). Pineapple is very high in sugar, but it’s full of valuable nutrients in addition to bromelain, so enjoy it guilt-free from time to time.
Sources:
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Posted By: Worker Bee
I can personally attest to merriment that is the blueberry. Blueberries were found on Custer’s men after Little Big Horn .
Is that what killed them?
I love apricots and I also love peaches.
Thanks for the article.
A little funny story about mangos. My husband has had a rash off and on for months. Just weird. We tried lots of things. Finally we discovered that he is allergic to the sap on the skin, not the fruit itself. Similar to poison ivy. For awhile he was on a mango kick. So now, when he’s in the mood,I have to peel them.
Be careful! Mangos are in the same family as poison oak, cashews, and some other tree species whose stems/leaves/sap/fruit produce the chemical Urushiol (which you seem to know). While he may be able to eat them safely now, at any point he could develop a reaction to the fruit flesh itself. Urushiol reactions are not static- they can worsen or appear in a previously immune person. He should probably never eat the fruit unsupervised, in case his throat begins to swell and he needs medical attention immediately.
I also have a mango allergy & would also suggest your husband steers clear of mango all together. I’m sure you are careful when peeling but you could transfer trace oils fro the knife to the fruit. my mom has the allergy & continues to eat Mango salsa & while out to eat & has had several reaction. also watch hair & skin care products I have had reaction to both when mangosteen is in them.
I have never, ever, heard of mango allergies..interesting, where I’m from all the mangoes are organic…they just grow without interference from anyone in any way, we pick them, peel them (they must be peeled, if you are eating them raw)and eat them..voila…
Mangosteen is not Mango, the 2 aren’t even related.
“Melons
Some low-carb guides will recommend melons, but you do have to be mindful of which ones you’re going for. Both cantaloupes and watermelons are very high in sugar (GI: 65, 100 respectively). We recommend making melons a rare treat.”
No, they’re not. Watermelons are mostly water. Cantaloupes are a bit more dense, but both melons have low glycemic LOADS – 4.72 for watermelon and 4.65 for cantaloupe, lower than peaches (5.64) and apples (6.38),(http://www.mendosa.com/common_foods.htm) AHEM. You’d have to eat the whole darn melon to spike your glucose. A small bowl is just fine. Watermelon has antioxidants and cantaloupes are just loaded with nutrition. Go easy on the cantaloupe and you’ll miss out on more than 100% DV of vitamins C and A (beta carotene), plus a good dose of potassium, folate, and phytosterols. I’ve been eating cantaloupe almost every day since it came into season. Think I’ll go have a bowl right now. Bye!
Right on! Glycemic Load (GL) is just as important as the Glycemic Index (GI), a basic thing which is apparently misunderstood by some esteemed bloggers, who should know better. Thank God there are healthy sweet things you can eat without worrying about blood sugar spikes!
I forgot to add, when the price of food is escalating, cantaloupe is very inexpensive right now, at least in Colorado.
Thanks for this detailed list. I actually need the spike in sugar. It helps with my low-blood sugar problems.
The spike in sugar will actually make your low blood sugar problems worse if you are hypoglycemic, which I am. If anything you should avoid sugary foods to keep your blood sugar stable. Low blood sugar is a reaction to eating sugary foods not a need for them. Please do some research on the subject!
Fruit always seems like a good choice, low-carb or not.
I’m interested in the cantelope discussion because they are definitely on the menu now. I normally don’t eat too many because I hate paying for them when I can remember getting them 6 for $1.00! But we’ve had a good run of them here (Corpus Chisti TX) recently and I really enjoy eating them.
seriously??…
Aha! Thanks, Sonagi. Here’s a helpful link: http://www.nutritiondata.com/topics/glycemic-index#values
I like these fruits. It will help our good health.
I wouldn’t base my diet on the GI
People believe that the Glycemic Index tests the glucose response of 50 grams of a food serving compared to 50 grams of glucose.
The truth is that the Glycemic Index tests the average glucose response of 50 grams of a single food (not eating within a meal) in 35 diabetic women and men.
In other words there’s a very little chance that you’ll have the same negative or positive response when eating that same food. Studies are showing that the glycemic response depends on the individual and can’t be standardized which is what the GI vainly attempts to do.
It’s very common to see someone’s blood sugar going off balance for a food which is considered low GI and remaining stable with a food which is considered high GI.
If you test your food response with a glucometer you’ll see how unreliable the glycemic index is.
So since there’s no truth to the sentence “X food = X GI” there’s no point in avoiding certain fruits because of their GI.
I can attest to this. I am a type 1 diabetic so I check my blood sugar often. Many times have I eaten something that’s ‘low GI’ and had my blood sugar spike way high later. This is also true of how carbs spike your bloodsugar. 15 grams of carbs from an apple is not the same as 15 grams of grains, atleast not in my body.
What about grapes? I’ve been told they are the worst fruit one can eat…
Also, what is your take on dried fruit? Obviously it won’t be as good as fresh fruit but is it still beneficial to eat?
I truly enjoy finding the Primal Blueprint.
Your comments are just what I needed while here in China.
The selection is different but the fruits and Vegetables (many are the same)can be a challenge to see where many fit in your lists. Almost every thing here is seasonal, so it changes rapidly.
Down 12 pounds from your daily reminders
Thank you for the inspiration.
ML Graham
Grapes are very healthy foods
They’re healthier than apples in “keeping the doctor away” and are suggested when there’s flu in the air. But you don’t have to eat a lot of them.
Strange no one mentioned bananas.
re: pineapple – a little known fact i learned in a tropical ecology course. The central hard core of the pineapple contains the highest concentration of bromelian in the fruit, and it functions as a meat tenderizer! The tingly tongue and lip sensations can be pretty much eliminated if you avoid the core of the pineapple (on the rare occasions that you do indulge in it!).
@Crystal re: mangoes – they’re in the same plant family as poison ivy! cashews are too. who’d have thunk, hey?
So do you recommend eating the core or discarding it? Thanks.
Mark,
Are pears really that low in sugar? For instance, based on http://www.peertrainer.com/DFcaloriecounterB.aspx?id=6936, 1 medium pear has 26 g of carbs (mostly sugar at that). That’s still quite a bit (for me, at least), since I’m trying to lose weight. But it still seems like a high amount compared to peaches, apples, berries, etc.
“Pears are an ideal weightloss food, 98% of their energy is from carbs– which contain half the calories as fat. Pears are an excellent source of dietary fiber, vitamin C, copper, and vitamin K. Pears help to lower cholesterol.”
Dunno If i would trust this website anyways…
Pears are the boring tasting fruit ever!
So can anyone fill me in on where bananas fit in the fruity scheme of things. Bananas just seem to be a little more filling when the hunger pangs hit.
Bananas got a mention under the Mangoes & Papaya section.
“A better choice is the banana, which – although starchy and a 55 on the glycemic index – is a smarter energy source.”
So, I should avoid grains and fructose maybe is not my friends. I’m a bit confused: how am I supposed to get my 100-150 grams of carbs a day, according to the PB? Thanks.
Referring to what Niklas had brought up..what about bananas and dried dates/ kurma?
to can or not to can?
Thanks
i have to ask cause no body thinks about them but they are my favourite. Lychees, are they low in carbs? please say yes
McDonalds hot apple pie is my favorite fruit. So yummy and healthy too!
Fresh pineapple makes your mouth sore not because of an allergic reaction but due to the actions of the proteolytic enzyme bromelain on the proteins of your mouth and lips. And while it is sweet, like most fruit it is mostly water. A cup of fresh pineapple has a GL of only 5 or so.
About pineapple and bromelain:
http://en.wikipedia.org/wiki/Bromelain
False alarm sounded against melons.
The glycemic LOAD (not GI) of melons is actually pretty low. Meaning – the amount of melon a person actually eats (and not the type of sugars it contains) does NOT constitute a bad fruit choice. On the contrary, the GL is not that high…some apples are up to 6.5 GL vs watermelon at 4.5 GL. Same goes for mangoes and under ripe bananas.
The one thing to remember about eating any fruit? It should be either a garnish or a dessert in your overall meal.
Ever try to get full off of nothing but fruit?
More like you’ll eat it until you feel sick.
Fruit is the perfect compliment to a diet full of proteins and fats. Get full eating real food first, and enjoy whatever fruit you have as a small, proportionate dessert, and you need not worry about ascertaining an abstract glycemic index rating.
In my opinion, planning a diet around a glycemic index rating is just another version of the conventional wisdom’s misleading calorie counting methodology to weight loss.
KISS – Keep It Simple, Stupid.
Just follow the 80/20 principle.
Make 80% of your meal heatlhy, natural sources of protein and fat, and the 20% your healthy sources of carbs like fibrous vegetables and, heavan forbid, even small portions of high Glycemic Index fruit…and you should have no problems.
Most fruit, even the high GI types, have some sort of nutritional benefits…provided you’ve already given your body the proteins and fats it needs.
I’m sorry to contradict you, but there’s no diet rule that’s best. If people would listen to you, they’d have to eat a lot of nuts. Nuts are very hard to digest, so they’re probably gonna have some digestion issues.
All you paleo diet people forget one thing : follow the seasons. Nuts and meat during the winter, fruits and meat during summer, and vegetables all year long. Eventually eat things like quinoa, sweet potatoes, eggs, …
It’s simple, it’s good for your digestion, it’s low GI, …
But don’t think for a second that fruit is not that good for you. It won’t make you fat at all, it won’t give you sugar problems, and it tastes damn nice.
Don’t think for a second that there’s a global rule like your 80/20 that fits every human.
Besides, I tried to get full on fruit only, and I recovered from allergies. You don’t get sick from too much fruit, you get sick if you eat the wrong thing with your fruit.
A person living on fruit only will be quite healthy, but will have no fat and will have a pseudo-anorexic look. That’s why I believe you shouldn’t rule out anything natural out of your diet. And that’s why paleo is best.
We do agree that you can’t eat that many nuts (not more than a handful or two daily) because of the polyunsaturated fats in it… the best source of fat is from wild/pastured animals.
Also, I think Dave misunderstood the 80/20 principle. 80/20 means that in modern life we can’t be strictly paleolithic, as times have changed, but we can at least abide to the lifestyle by at least 80% and we’ll still benefit from it.
Eating too much fruit does make you gain fat. Eating too much of anything will make you gain weight. Fruit gets you full since it’s full of water, but how long does it keep you full? It may be hard to ingest enough calories through fruit to make one gain weight (muscle or fat) because of sheer volume you’d have to consume, but you’re going to end up skinny-fat and sick/ill looking. A person subsisting only on fruit will actually die because of lack of essential vitamins (such as Bs) and minerals (e.g. iron) necessary for human function.
Also.. I’m confused why you spent most of your comment arguing against “you paleo diet people” and then ending it with “that’s why paleo is best”
I agree with Bruno. I lived on 60% fruit before and the other 40% wasn’t particularly good but I lost weight.
However I think this still applies to your GL foods.
GI is not particularly accurate because melons and papayas – yes, even whole ones – are fine for me but pears are NOT something you want.
somehow for me it’s almost as bad as eating a candy bar, even when they aren’t very ripe
,blockquote>”But don’t think for a second that fruit is not that good for you. It won’t make you fat at all, it won’t give you sugar problems ….”
Untrue in a great many cases.
Highly untrue over the long term in all cases.
Something that doesn’t make sense to me about this classification of fruits is that most (if not all) tropical fruits — the ones Grok would have had access to — are “worst fruits” while the “best fruits” are mostly temperate fruits — the ones Grok would NOT have had access to.
6 Cantelopes for a $1? Really? We’ll be lucky if we can get them for less than $2.49/lb in the middle of summer.
Yeah I just paid $2.00 EACH for little ones
I’m sorry, but what makes you think Grok had easier access to bananas than apples or berries? We shouldn’t even have access to these tropical fruits in Europe.
Why Not? In the archaeological record of the UK for instance there are skeletons of Elephants, lions, hippos and other beasts we would associate with Africa. You are basing your assumption on the world you see today. A cooler, rainier Europe. The tectonic plates move and the climate changes and there is plenty of evidence of a much warmer climate that would support such fruits. You also discount ancient trade routes. You sir are talking from a standpoint of ignorance.
So because they found some tropic animals suddenly European Grok had access to a plethora of bananas and melons and papayas? And what, Grok also bought bananas and melons and papayas from african traders that could swim really well? I’m not saying you shouldn’t eat bananas or melons etc. I’m saying apples and cherries and berries are more beneficial because of their lower GI. My face gets quite red after a banana, not after an apple or grapefruits. And that’s not an allergy btw, I get that every time I my sugar spikes. I tolerate most other fruits though.
Besides, you didn’t even answer my question.
No, you are incorrect. Those animals where probably living when the only country was Pangea. It also takes decades upon decades for the tectonic plates to move as much as to change ones climate that dramatically. I certainly do not beleive your theory. It is most likely impossible to grow tropical fruits in Grok.
The way the earth looks today was not how it was millions of years ago…back then dinosaurs roamed the earth, from North America to Africa to Australia
http://www.classzone.com/books/earth_science/terc/content/investigations/es0802/es0802page02.cfm
True, but there were no humans then.
Fruits nowadays are nothing like their wild predecessors, the fruits that Grok actually did enjoy. They are much bigger and have higher proportions of sucrose rather than just fructose. Also, I’m not so sure humans originated from tropical areas.
When it comes to Grok you can bet he ate what ever he could get his hands on and their was no such thing as GI index to hunter gather you have to take what the land gave you if you were lucky enough to find it or catch it they had to survive extreme time with and without food we hunt to eat not eat to hunt take what is natural that the land gives us get out and move use self control and stop complicating matters counter -balance complexity with simplicity
Ginger can give the same benefits as pineapple for inflammation without the sugar and it also helps with an upset stomach!
No offese debbie_downer but apple pies from McDonalds are very unhealthy.
Do your homework people. just because something has fruit, or other things we view as healthy, in it – doesn’t make it a good choice.
Fast food chains are THE WORST choice for anything related to fruit. Period.
I think “debbie_downer” is a troll and/or sarcasm at it’s best.
The only thing not covered here which I enjoye alot of is lemons and limes.
Can’t find if they are high in suger or not. I know Oranges are.
On a hot summer’s day nothing better to crush up a lemon or lime or both, bitters (no alcohol) and soda water.
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