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:
Flickr Photos: Skillet Lickers‘, avlxyz, London Permaculture, Polifemus, Abbydonkraft, avlxyz
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Subscribe to Mark’s Daily Apple feeds
Posted By: Worker Bee
Papaya is an offender?? From what I have heard and read elsewhere, papaya is good as its GL (for a portion size) is low.
Great article Mark!
I must say that I am glad to see the Mango on the bad list. When I was in the Marine Corps we were in Kenya for a time and the locals would bring by baskets of Mangos every day. Although, I appreciated the gesture, I am ruined for Mangos to this day. Just looking at them makes me feel sick.
Keep up the good work brother!!
This shit is soooooo wrong.
-Apples and pears low in sugar? LOL B.S. you mixed up watermelons and apples.
- Watermelons have around 10 grams of sugar for 155 grams while apples have 20 grams of sugar for 150 grams (red apples). And pears depending on the type can have up to 18 grams of sugar for 155 grams.
-Cherries have as much carbs as an apple so this site is fucking wrong.
We consider the glycemic index to be more important than the glycemic load. Of course, the title is a bit misleading. These fruits aren’t bad for low-carb diets (technically all fruits are bad for low-carb diets), they are bad for people with insulin problems (e.g. diabetes).
You kiss your mother with that mouth?
First time viewer…like the site..but how does a woman over 60yr. loose weight when exercise is somewhat out of the Question due to medical reasons…what is the time limit for eating fruit during the day.
Hey Janet!
I am 53 and over the last year just following the diet I have lost 40 lbs. I am now however walking an hour 5x a week which is amazing for me.
As Mark says we are 80% of what we eat. I am not an expert but have found eating fruit in the mornings for the best results.
Good Luck and enjoy!
Figs are low in sugar?? Wow, I’d have never thought that, as they taste very sweet, even too sweet for me.
What about grapes and kiwi?
Oh, and bananas?
Good to see figs get some respect! Figs are great!
In this article you wrote that fresh figs are a good choice because they have just as low a sugar content as strawberries, but in another, you wrote that figs maybe ought to be put in the occasional category (http://www.marksdailyapple.com/best-fruit-choices). Is there any explanation for this? Thanks.
This shit is a fucking lie fuck all this facts because they don”t do jack diddly squat that’s the fucking truth bitch fuck off u mother fuckers
Jackass alert!
Blueberries are my favorite! They’re very rich in antioxidants and they’re extremely healthy. I don’t like frozen blueberries though, so I can’t eat blueberries all year round. By the way, I’ve also read somewhere that blueberries are great for bodybuilders (for building muscle mass maybe?), but I can’t remember why.
People need to understand the difference between glycemic index and glycemic load….