Fruit is a key element of a healthy diet, a perfect snack and a great breakfast on the go. But if you’re on a low-carb diet, does the naturally occurring sugar in fruit make it off-limits? Are there any low-carb fruits you can eat and stay on track?
Overall, the answer is yes. “People think fruit should be limited or avoided altogether because it’s high in sugar. However, this is a very common misconception,” explains the nutritionist Karin Kaplan Grumet, RD/CEDRD.
There are many benefits to fruit, and according to USDA, adults should get about two cups of fruit a day. Not only do they have valuable nutrients like vitamin C, potassium and folic acid, there is also fiber in fruit that takes a long time to be digested by our bodies, helping you feel fuller and more satisfied for longer.
But fruit does contains a significant amount of carbohydrates per serving, thanks to the natural sugar fructose. This is why it is recommended that people following a low-carb diet, such as the ketogenic diet, reduce the amount of fruit they eat.
“However, there is some fruit that can pass the test,” says Grumet. If you’re on a low-carb diet and wondering what fruits you can still eat, here are some common fruit varieties, ranked from least to most.
1. Tomatoes
Yes, tomatoes are a fruit! You might not eat them like an apple, but they’re just as deliciously sweet and juicy when ripe, helping you satisfy that craving for just under six grams of carbs per cup.
2. Clementines
This delicious citrus fruit is a variety mandarin oranges. They’re small enough for a sweet afternoon snack, so keep some on hand for when you need a refreshing treat!
3. Actinium
Don’t let their furry exterior put you off—kiwifruit is a great low-carb fruit that’s a staple on your grocery list. They are also in their season for almost The whole year, excluding summer. One fruit has just 42 calories, so you can give your sweet tooth a good fix with this low-calorie fruit.
4. Strawberries
For ultimate strawberry deliciousness, enjoy them during spring and summer when they are in their season. Pro tip: the smaller the berrythe more intense the taste!
And while you might think citrus fruits are king when it comes to vitamin C, a cup of strawberries actually has 149 percent of your daily needs in this vitamin!
5. Blueberries
Compared to other berries, blueberries are quite low in sugar, with only 7 grams per cup. They make a great addition to yogurt and can also be mixed into salads for a sweet contrast.
6. Raspberries
Another lower carb berry on this list, raspberries are at their peak in the summer and fall months. If you’re trying to decide whether to enjoy organic raspberries, research shows that it might be worth it, finding that organic raspberries have significantly higher total antioxidant capacity than non-organic raspberries.
7. Peaches
Speaking of organic vs. non-organic fruit, peaches were second on the list of produce with the most pesticides, just below apples. So if you can go organic for this particular low-carb fruit, it’s probably worth it!
8. Apples
You’ve probably heard the saying that an apple a day keeps the doctor away, but what about an apple a day that keeps the pounds away? Research has shown that consumption apples can lead to weight loss in overweight people. However, it has not been determined what kind of apple or how much to consume, but it is a promising start.
9. Honey
A staple of fruit salads, honeydew really shines in summer. So if you pick up this melon, make sure it’s during the summer months to get the most flavor. It’s also a low-calorie fruit — you can enjoy a whole cup on its own 61 calories!
10. Plums
A type of stone fruit (along with peaches and mangoes), plums can be great as a topping on yogurt or cereal, and they’re also easy to enjoy just as they are. Keep one on hand for a little snack – a plum is just the thing 30 calories and 7.5 grams of carbs — or conjure up a cup of sliced prunes for a little more substance.
11. Blueberries
Blueberries are one of the highest carb berries on this list, but they also provide a ton of great nutrients, including vitamin K, potassium, and fiber. Plus, you can fit a lot of blueberries into one cup, so if 21 grams of carbs makes you nervous, know that even half a cup of blueberries is a solid serving.
12. Cherries
No, we’re not talking about those caramel-like maraschino cherries. Black cherries offer plenty of natural sweetness on their own, and even though they seem pretty high on this list of low-carb fruits, they’re still healthy choice for a sweet treat.
13. Bananas
At the top of that list are bananas. It’s not exactly a low-carb-rich fruit, with less than 27 grams of carbs per banana, but with tons of great health benefits! A medium banana has 422 mg of potassium, just 105 calories and three grams of fiber. Plus, its natural skin packaging makes it a great fruit to take on the go.
