When it comes to managing diabetes, knowing the best food choices can be a challenge. You don’t have to miss out on delicious snacks or meals while following a diabetes-friendly diet. Fruits are often considered an unhealthy treat for those with diabetes, but that’s not true! Plenty of nutritious low-carb fruits are available that provide plenty of flavor and nutrition necessary for a balanced diet and keeping your blood sugar levels in check. Here we’ll discuss 10 different types of low-carb fruits perfect for incorporating into your healthy lifestyle. Let’s explore 10 Low-Carb Fruits for a Diabetes-Friendly Diet.
What constitutes a low-carb fruit?
Low-carb fruits have a low glycemic index (GI) rating, meaning they don’t spike blood sugar levels as quickly or considerably as other fruits. Generally speaking, most fresh fruits have a GI in the 40-65, with anything below 55 being considered low carb.
10 Low-Carb Fruits for a Diabetes-Friendly Diet:
Lemons, limes, oranges, and grapefruit are all great sources of vitamin C with a low-carb profile; lemons and limes both rate well at around 30 on the glycemic index scale.
Apples come in various types, such as red delicious, golden delicious, granny smith, and more. They are packed with antioxidants that can help reduce inflammation and contain high amounts of dietary fiber, which can help regulate blood sugar levels.
Strawberries are full of antioxidants and offer a sweet flavor without the added sugar that many fruits have. As a bonus, one cup of strawberries only contains 8 grams of carbohydrates.
These little berries are packed with vitamin C, dietary fiber, and antioxidants that can help reduce the risk of cardiovascular disease. Plus, they contain less than 8 grams of carbs per cup!
Rich in flavor and texture, blackberries offer plenty of nutrition and health benefits, such as reducing inflammation and helping regulate blood sugar levels. One cup has just 7 grams of carbohydrates.
Sweet but low-calorie watermelon is a tasty choice for those who must watch their carbohydrate intake carefully due to diabetes or other factors. One cup has about 11 grams of carbohydrates — not too shabby!
Juicy and sweet peaches are an excellent source of vitamin C and fiber. They also contain a decent amount of potassium which can help with blood pressure regulation. One cup contains 12 grams of carbs.
A great snack for people with diabetes, cherries are full of antioxidants that can help protect cells from free radical damage. Plus, one cup has just 11 grams of carbohydrates.
High in dietary fiber and rich in flavor, apricots can be eaten or added to salads or other dishes to maximize their nutritional benefits without adding too many carbs to your meal plan. Just one apricot has about 3 grams of carbs.
Plums are a great source of potassium and vitamin C, plus they are low in calories and carbohydrates — just one plum has about 5 grams of carbs!
- Nutritional values for each fruit:
- Citrus fruits = 30 on the glycemic index scale
- Apples = 40-55, depending on the variety
- Strawberries = 8 grams of carbohydrates per cup
- Raspberries = less than 8 grams of carbohydrates per cup
- Blackberries = 7 grams of carbohydrates per cup
- Watermelon = 11 grams of carbohydrates per cup
- Peaches = 12 grams of carbohydrates per cup
- Cherries = 11 grams of carbohydrates per cup
- Apricots = 3 grams of carbs each
- Plums = 5 grams of carbs each.
Overall, there is no need to miss out on delicious fruits while managing your diabetes. Incorporating these 10 different types of low-carb fruits into your diet can help you keep your blood sugar levels in check while still enjoying the sweet flavors of each bite.
Plus, they offer plenty of nutrients and health benefits that will help keep you feeling your best! So don’t be afraid to reach for a juicy fruit today!
How to incorporate these fruits into your daily diet?
Incorporating these low-carb fruits into your daily diet is easy! You can start by adding a few slices of citrus fruit to your morning glass of water or tea for a refreshing start to the day. Adding apples, strawberries, raspberries, and blackberries to yogurt or smoothies is another great way to get extra nutrition.
And remember to snack on cherries, apricots, plums, and peaches throughout the day for an energy boost.
Finally, you can top off salads with pieces of citrus or other fruits for added flavor without added sugar. With so many tasty options available, it’s easy to add these low-carb fruits into your meals and snacks — and still enjoy delicious flavors while managing your diabetes!
- What Foods are Better for Diabetics?
- Best Vegetables for Diabetics
- Best Fruits for Diabetics
- Glycine Health Benefits
Fruits are an important part of a healthy and balanced diet, and plenty of low-carb fruits are available for those who need to manage their carbohydrate intake. Citrus fruits, apples, strawberries, raspberries, blackberries, watermelon, peaches, cherries, apricots, and plums provide essential nutrients while packing minimal carbohydrates per serving.
You can enjoy the sweet flavors without compromising your health goals by incorporating a few slices of these delicious fruits into your daily meals and snacks! So what are you waiting for? Go ahead and reach for some fruit today!
Are there any fruits that I should avoid if I have diabetes?
- While everyone’s dietary needs differ, it’s generally best to avoid high-carbohydrate fruits like bananas and mangoes, as these can quickly raise blood sugar levels. For those with diabetes, incorporating low-carb fruits like citrus, apples, strawberries, raspberries, and blackberries into your diet is a great way to get the nutrition you need without sacrificing taste!
How many servings of low-carb fruits should I eat each day?
- This will depend on your dietary requirements but aim for at least two to three servings daily. You can also include higher-carb fruits like mangos and papayas; just be sure to portion them out and limit your servings!
Can we make low-carb fruits even healthier?
- Yes! Add a dollop of unsweetened vegan yogurt or top your favorite fruit with nut butter for protein and nutrition. Experimenting with different flavors is also a great way to keep things interesting — for example, adding cinnamon to your fruit can enhance the flavor without adding extra sugar or carbs. Enjoy!
Get discounted copies of my cookbook here.
Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families