Fruit is a staple in a healthy diet, the perfect snack and a delicious on-the-go breakfast. But if you’re on a low-carb diet, does the naturally occurring sugar in fruit make it a no-no? Are there any low carb fruits you can eat and still stay on track?
Overall, the answer is yes. “People believe that fruits should be limited or avoided because they are high in sugar. However, this is a very common misconception,” explains nutritional therapist Karin Kaplan Grumet, RD/CEDRD.
Fruit has many benefits, and according to the USDA, adults should consume about two cups of fruit per day. Not only do they contain valuable nutrients like vitamin C, potassium, and folate, but the fiber in the fruit takes our bodies a long time to digest, helping you feel fuller and more satisfied for longer.
but fruit Do Contains a high amount of carbohydrates per serving due to naturally occurring fructose. This is why people following a low-carb diet, such as the ketogenic diet, are advised to reduce their fruit intake.
“However, some fruits can pass the test,” Grumet said. If you’re following a low-carb diet and want to know which fruits you can still eat, here are some common fruit varieties, ordered from least to most carbs.
1. Cherry tomatoes
5.8 grams per cup
Yes, tomatoes are a fruit! You probably won’t eat them like apples, but they’re just as sweet and juicy when ripe and can help you satisfy your cravings for less than six grams of carbs per cup.
2. Clementine
8.89 grams per fruit
This delicious citrus is a variety of citrus. They’re small enough to make a sweet afternoon snack, so keep a few on hand for emergencies!
3. Kiwi fruit
10.50g each fruit
Don’t let their furry appearance put you off—kiwis are a great low-carb fruit that’s a staple on your shopping list. They are in season almost all year round except summer. One fruit contains only 42 calories, so you can satisfy your sweet tooth with this low-calorie fruit.
4.Strawberry
11.67 g per cup, halved
To get the best flavor from strawberries, enjoy them during the spring and summer months. Pro tip: The smaller the berries, the richer the flavor!
While you might think citrus is the king of vitamin C, one cup of strawberries actually provides 149% of your daily vitamin C requirement!
5. BlackBerry
13.84 grams per cup
Compared to other berries, blackberries are quite low in sugar, only 7 grams per cup. They’re a great complement to yogurt or mixed into salads for a sweet contrast.
6. Raspberries
14.69 grams per cup
Another low-carb berry on this list is the raspberry, which is at its best during the summer and fall. If you’re considering whether to spend the big bucks on organic raspberries, research suggests it might be worth it, as organic raspberries were found to have significantly higher total antioxidant capacity than non-organic raspberries.
7. Peaches
14.69 g per cup, sliced
Speaking of organic and non-organic fruits, peaches rank second on the list of produce with the most pesticide residue, behind apples. So if you can choose to organic this particular low-carb fruit, it might be worth it!
8. Apple
15.05 g per cup, sliced
You may have heard the saying “an apple a day keeps the doctor away”, but what about an apple a day keeps the weight off? Studies show that eating apples can help overweight people lose weight. However, it has yet to be determined which apples, or how many will be consumed, but it’s a promising start.
9. Honeydew melon
15.45 g per cup, cut into cubes
Honeydew melon is a staple in fruit salads and really shines in the summer. So if you pick this melon, make sure it’s during the summer to get the most flavor. It’s also a fairly low-calorie fruit—just 61 calories for a full cup!
10.Plums
18.8 g per cup, sliced
Plums are a stone fruit (along with peaches and mangos) that are great as a topping for yogurt or cereal, but are also easy to enjoy as is. Grab one as a snack—one plum contains only 30 calories and 7.5 grams of carbs—or munch on a cup of plum slices for extra nutrition.
11. Blueberries
21.45 grams per cup
Blueberries are one of the higher carbohydrate berries on this list, but they also provide plenty of nutrients like vitamin K, potassium, and fiber. Plus, you can fit a lot of blueberries in one cup, so if 21 grams of carbs makes you nervous, know that even just a half cup of blueberries is a solid serving.
12. Cherry
22.09 g per cup, cored
No, we’re not talking about those candy-like black cherries here. Black cherries offer tons of natural sweetness on their own, and even though they rank high on the low-carb fruit list, they’re still a healthy option for a sweet tooth.
13. Banana
26.95 g per fruit, medium
At the top of this list are bananas.they are not quite the same low-Carbohydrate fruit, bananas have just under 27 grams of carbs per banana, but they do have a lot of health benefits! One medium banana contains 422 milligrams of potassium and only 105 calories and 3 grams of fiber. Plus, its natural peel packaging makes it a great fruit to take on the go.