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August 28 2007

The Best Low-Carb Fruits (and the Worst)

By Worker Bee
118 Comments

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:

World’s Healthiest Foods

About: low-sugar fruits

Flickr Photos: Skillet Lickers‘, avlxyz, London Permaculture, Polifemus, Abbydonkraft, avlxyz

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118 thoughts on “The Best Low-Carb Fruits (and the Worst)”

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  1. I can personally attest to merriment that is the blueberry. Blueberries were found on Custer’s men after Little Big Horn .

      1. No, the indians killed them.

        (I wasn’t sure if you were being sarcastic or not. And yes, I do realize that the post that I’m responding to is nearly three years old.)

        1. It’s alright the first post was in 2007, and the second in 2011. It’s only fitting that the next is in 2014! (And now 2015…)

        2. so for men that got killed on the battlefield, a high percentage were found to have blueberries – quick – media rush “blueberries cause battlefield deaths”, hmm – actually Indians are the confounder here, and that people, is how sensational media health articles work…

  2. 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.

    1. 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.

      1. 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.

        1. 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…

        2. Mango’s and mangosteen are two entirely different fruits and don’t even look similar. You should probably google and have a look. One is small purple and when peeled is white inside. The other have different coloured skins and when peeled are usually quite yellow. Check it out!

      2. I ate a mango once and i was all red around my mouth like I had a bad reaction to it. It was odd since I never had a problem before. I’ve avoided them since

    2. You better get back in that kitchen and peel those mangos woman, and while you’re at it get to fixing my turkey pot pie.

    3. I am also highly allergic to mango skin. I wear gloves when touching them and peeling. I rinse the flesh under hot water before i cube it up. lol It’s tragic.

  3. “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! 🙂

    1. 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!

      1. I forgot to add, when the price of food is escalating, cantaloupe is very inexpensive right now, at least in Colorado.

    2. Lol I think you missed the point, or I am.

      Watermelons are high/bad whatever because they are mostly water. THis means they have little fibre to slow down the release of sugars they do have, so in effect they are like drinking fructose water. This is why they appear high on the index

      1. Re Price, you eat what you can afford, if cantaloupe is the fruit you can get your hands on now and it doesn’t hurt you, i.e. allergies, uncontrolled diabetes etc. then buy it, because there far worse things to eat.

        One problem I often come across when people use and discuss the GI of foods is the lack of knowledge and interaction between GI and GL (Glycemic Load), Yes cantaloupe on first inspection is ‘relatively’ high in carbs, but its the type of carb that’s important, and the fact water constitutes the vast majority of its content is a good thing. Add to this it has virtually no fat (another issue for diabetics which increases insulin resistance in some patients), it has small but useful amounts of vitamins and a small but helpful amount of fibre (it all helps).

        Using GL you will see that cantaloupe (and most melon) in fact has a very low GL for a carb rich food, in other words, the glycemic strain put upon the system when such food is consumed is in fact competitively small and generally short lived.

        The same is also true of mango, papaya and even honeydew melons, they all rank in the mid high to high GI but yet all have a GL of under 5 per portion. So you do not need avoid them, just make sure you have the portion you are meant to have and remember to have a variety of fruits and vegetable to keep your intake balanced.

        On the other hand, you could have a low GI food, that has a very large GL, which means though it burns slow, it will last for far far longer in your system, sometimes not a terrible thing if you want to feel full for longer, foods such as old fashioned oats or linseed and soy bread are these types of foods, but remember it can keep the blood glucose elevated for longer period, so again the real key to it is maintaining the portion control aspect of your food intake and making sure you consume a variety of foods.

        Best wishes to all…

        1. Mr. Bee,
          Can you please recommend something for further reading on what you shared about GI vs GL etc? I am in much need of great info like this and you sound spot on. I am 36 with a looong history of too many sweets and carbs (my whole life pretty much) and am trying to quickly get a handle on my failing health (major blood sugar issues and body falling apart the last few years). I appreciate any tidbits of health wisdom you can share– especially on this topic on this page.
          Thank you much,
          Annie

        2. Eat the high carbs if you like. Just exercise them off. Or reach a target weight and reintroduce them back in when and if you want them. You’ll be a slimmer you and still eat them with control.

    3. Absolutely correct. Basically the guy who wrote the original piece has absolutely no idea what he’s talking about… Utter nonsense!

  4. Thanks for this detailed list. I actually need the spike in sugar. It helps with my low-blood sugar problems.

    1. 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!

  5. 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.

  6. 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.

    1. 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.

    2. Totally agree with this. Oatmeal, which is supposed to be just SO AMAZING for diabetics and such, just runs right through me and leaves me with the hugest sugar crash. I’m not even diabetic, but most of my family is, so I watch myself quite closely for signs. I can eat all kinds of sugary food, white bread, potatoes, fruit of all kinds, juice, soda… no problem. But I literally get the shakes if I eat a bowl of oatmeal, and it is the only thing that does this to me, other than coffee. And with coffee, it’s the caffeine, not the sugar.

  7. 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?

  8. 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

  9. 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.

    1. Yes, grapes are healthy, but relating them to this article, they are high in natural sugars, and so not the best fruit to turn to when trying to control blood sugar…

  10. 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?

      1. Don’t eat the core, but you want pineapple in a marinade or something, you can either slice it up in chunks, dice it fine, or even blend it into a sauce, but unless blended I wouldn’t eat it because the texture is off-putting.

        1. Bromelain is a natural anti-inflammatory and proteolytic enzyme. Its used regularly in the control of scar tissue formation following acute injuries like ankle sprains, etc. Not seeing a thing wrong with the core. In fact, Bromelain taking on an empty stomach will aid in anti-inflammatory effects of local injury sites.

    1. “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…

        1. Pear are boring? Huh? Love um fresh and juicy! Maybe you don’t live where they grow, but here in CA pears are mighty tasty, in my opinion.

  11. 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.

    1. 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.”

  12. 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.

    1. you dont have to completely avoid grains, just cut back on them and turn more to whole grains. Besides that, if you check your labels – which really dont tell the whole story – you’d be surprised at how many carbs you actually ingest. Remember, most containers and packages contain more than one serving, and the listing on the nutrient list is only for ONE serving. For instance, a serving of crackers is 4 crackers, yes, 4. For the crackers i have, thats about 9g of carbs. Not bad, huh? but then…if i’m having chicken salad and crackers for lunch, 4 crackers is nowhere near enough. So double that, and now i’m eating 18g of carbs….the cheese i had on the side is only 1g of carbs per serving, but a serving size is 1 oz, which is not enough if that’s all you’re having for lunch. I’m sure you get my point. The carbs add up!

  13. Referring to what Niklas had brought up..what about bananas and dried dates/ kurma?

    to can or not to can?
    Thanks

  14. i have to ask cause no body thinks about them but they are my favourite. Lychees, are they low in carbs? please say yes

  15. McDonalds hot apple pie is my favorite fruit. So yummy and healthy too!

    1. No. Speaking as a pastry chef, just No. It always surprised me how many people think that because a dessert has fruit it must be healthy. Processed apples? Even if they do it the way you make a homemade pie, that’s butter and sugar just in the filling that you have to account for, not to mention the fact that the apples have carbs too, then you dont get the same amount of fiber from cooked apples as from fresh….then, on to the dough. Flour, butter sugar. high in carbs. Don’t want to crush your dreams, but no. Just no.

  16. 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.

  17. 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.

  18. 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.

    1. 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.

      1. 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”

      2. 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

      3. ,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.

        A person living on fruit only will be quite healthy

        Highly untrue over the long term in all cases.

  19. 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.

    1. 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.

    2. 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.

      1. 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.

        1. 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.

        2. 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.

    3. 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.

    4. Depends on where he was living—humans moved out of the tropics and into temperate and cold zones, adapting as they went. Don’t know how many years/generations it took to get Grok from Africa to Europe and Asia, but he got there.

  20. 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

  21. Ginger can give the same benefits as pineapple for inflammation without the sugar and it also helps with an upset stomach!

  22. 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.

    1. I think “debbie_downer” is a troll and/or sarcasm at it’s best. 😉

  23. 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.

  24. http://www.myhealthyfitness.net
    This is a great website to check out if you’re interested in taking care of your body. There’s tons of information updated daily that includes how to loose weight, how to weight train if you’ve just started, info for bodybuilders, and awesome recipes…

  25. Papaya is an offender?? From what I have heard and read elsewhere, papaya is good as its GL (for a portion size) is low.

  26. 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!!

  27. 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.

  28. 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!

  29. 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.

  30. People need to understand the difference between glycemic index and glycemic load….

  31. I’m a little surprised to not see oranges on here. Though they are high in sugar, the navel oranges I get are listed at 7g of fiber.

  32. How about anti-fungus diets, I on it and would like some good tips on staying on it even when eating out

  33. You forgot to mention a few facts about bananas! They may SEEM healthy, but they are really bad for you if your trying to lose belly fat. 😛

  34. I have been a huge pineapple fan for years (and counting). I recently consumed some pineapple cut into chunks. While eating, I eventually look down to see how much of my sweet treat I have left, only to see red stuff on my piece of fruit. I pick down with my fingers into the fruit to see if there was anything leaking, I found nothing. I did feel a burning sensation on my lip, only to find out that the extreme acidic juices on the fruit made my whole upper lip bleed. Although my lip reacted to the juice, everything else about me remained just fine! So, be careful when consuming thick pieces of this heavenly fruit! 🙂

  35. This is a load of bullshit. You are extrapolating sugar content from GI, which is simply misguided. Apples arent’t low in sugar, they are just high in fructose thus low GI. Eat your fruit!

  36. Um, if your figs are low in sugar you must be getting those awful ones from the grocery store. Fully ripe figs (whic h stores don’t sell because they are soft and won’t survive transport) are VERY sweet and taste almost like straight honey.

  37. As a diabetic this is very interesting to read as i am on a low carb diet and interestingly as i love nectarines i now know to stay away form them, Thanks

  38. I am THOROUGHLY confused. It seems everyone claiming to be an expert contradicts not only each other, but themselves. One page I looked at warned against eating tomatoes if Diabetic, and then the page it linked to, to continue the article said to eat lots of tomatoes. One page says eat pineapple, now you say ease off on it. Fresh pineapple and melon are the few fruits I have been able to eat. I get apples when I can afford them. I also buy dried cantaloupe when I can afford it. But when I went looking for some real low carb direction, it all seems to be more about subjective PC egoism than any actual truths (like those oh, so PC bakers and their agave, honey, demerara, etc. – – I grew up cooking and baking and I always use cane sugar, but and sugar is sugar is sugar- – it’s ALL sweet. I learned at a very early age to always use Cane sugar and it is fine and reliable.). How do any of us know who to trust or is it all just guesswork, semantics and cutting-edge PC? I am Diabetic with food allergies and I am fast becoming sorry I went to the web for help. I just do not have a clue how to make sense of all these contradictions. Why can’t you all just have one big meeting and decide on your criteria for the health of all of us without all the PC and personally subjective nonsense? When I was growing up, pineapple juice or pineapple orange was the rage. We are all fine. Yes, many of us have predictable health issues, but some from the crap chosen to eat and some from age and our individual metabolism. We were too poor to eat fast food or restaurant food, so we learned to cook our own. I remember the finger-shaking warnings about “sugar diabetes,” but white sugar DOES NOT cause Diabetes. That much has been proven. I know what I trust, but lately I do not know who or what to trust, save what I learned in the home kitchens of the 40’s and 50’s.

    All these recommendations are great for fun if one is rich, but many of us are not. Also many people on meds cannot have grapefruit. How about some BASIC, inexpensive, everyday, Non-PC truths and guidance?

    I am not angry, just VERY CONFUSED.

    1. Actually there already is broad agreement in the paleosphere. Eat good quality meats and fats, plenty of vegetables and especially greens, and small to moderate amounts of fruits, nuts and starchy vegetables. How simple is that ? And surprisingly affordable because you are not filling your trolley with tins, bottles, and packets. Low Carb sites have different criteria and often include food additives such as sweeteners, added fibre and bars etc which would be a no-go on a paleo diet.

      There is a lot of contradictory advice on the interweb and I find it is best to limit yourself to a couple of sites that you feel fit your philosophy and health needs. I follow Marks Daily Apple because I believe he backs up his articles with good research and references and doesn’t just hop on the latest fashion bandwagon. I like Nom Nom Paleo for the recipes and I would recommend the Whole30 as a great introduction to paleo eating.
      Good luck!

  39. I’m a recent newcomer to the Primal way of life and have discovered a new “favorite” breakfast: Primal Fuel (chocolate/coconut), coconut milk (chocolate), blended with either a banana, blackberries, or strawberries. Perfect and keeps me satisfied until lunch.

    I love pineapple also but sometimes had that burning sensation on my lips and tongue – now I know why.

    Thanks for the article, Mark. Grok on!

  40. This is a classic example of why people like Mark should be viewed with grate suspicion and in some cases laughed at.
    Mark is on a crusade against Lectins and Gluten etc. He is a proponent of the Paleo (primal) diet.
    On his blog concerning Lectins, he states that we should avoid grains etc. Telling us that seeds are not good for consumption because they are part of natures defence. They are indigestible (goes on to moan about them bumping and tearing his intestine a colon etc) and that the toxins with them (grains/beans etc) are poisoning our gut, depleting us of nutrients and causing things like leaky gut, malfunctioning of internal organs and bouts of scinece-less blogging (lol)

    However he has failed to notice that his recommendation to us and obviously a course of action he undergoes himself, is to eat the most seed ridden fruits of all.

    So either Mark thinks some seeds are bad and some aren’t, which I doubt is the case. Or he’s completely overlooked the fact that he is essentially eating a colon load of poisonous seeds/grains etc.

    LOLOLOLOLOL.

    People stay away from these bloggers. Especially Wellness mumma.

    1. Please share more. I am sponging this info up. What are you saying about seeds? I have listened to plenty on grains (especially Dr. Thomas O’Bryan) and his super simple advice to heal a gut (cut out wheat barley and rye. Period. Not a hundred other crazy suggestions), and it has helped me fast to feel tons better. I also stopped snacking so much and just eat gpod ol square meals now and feel remarkably better. BUT, I am sooo confused about fruit. Please endulge me.

  41. As usual, there is conflicting information between sources… In this case, one of the very sources you cite.

    The “About: Low-Sugar Fruits” website mentions a handful of the fruits that you’ve stated were relatively low in sugar as being “High” and even “Very High” in sugar content.

    Ugh… Can never find straight answers when it comes to eating healthier.

  42. This article is kind of misleading. For example, watermelon although it’s GI is very high, the Glycemic load on the body is very low because of all the water it contains..

  43. Strawberries aren’t actually berries, I’ve read. I was interested whether that means they don’t have the same antioxidant properties as other berries…
    For example, the banana is actually a berry 😉

  44. Interesting….

    ‘Avoid nectarines, which are much higher in sugar and are more akin to mangoes and papayas’.

    Interesting…Nectarines, papayas and mangoes are listed in the ‘other fruits’ on the Shopping list.