Fruits are high in vitamins and minerals and have several health benefits, including reducing the risk of obesity, heart attack, and stroke. However, all fruit contains sugar, and this can be challenging for those of us living with type 1 or type 2 diabetes. The fruit mentioned below all have carbohydrate counts of 10 grams or fewer per serving. They’re also low GI foods, which means they won’t spike you as quickly. These fruits are mostly loaded with fiber, which can help keep you fuller longer, promote good digestion, and help your overall blood sugar management.
Be mindful of the carb count of the fruit you’re eating: it will help you enjoy this healthy and delicious food without spiking your blood sugar. And please note that fresh fruit and frozen fruit are always better choices than fruit that comes in a can or jar! Also, avoid processed fruits and dried fruits that contain extra sugar.
Here are 10 fruits that contain 10g carbs or less per serving:
Tomatoes
Surprise! The tomato is a fruit, and I find it to be one of the most versatile fruits to work with. You can eat tomatoes over a salad, serve them with fresh mozzarella and a drizzle of balsamic vinegar, roast them, or turn them into a sauce and add it to any of your favorite proteins. Tomatoes contain a slew of vitamins, minerals, and antioxidants and only contain 4.8 grams of net carbs for an average-sized tomato (about 123 grams/4.3 ounces).
Avocados
Containing only 1.7 grams of net carbs per 3.5 ounces/100 grams of avocados, this is a great choice that is full of healthy fats and antioxidants. It is also high in fiber, and contains potassium, Vitamin K, Vitamin C, and folate. Adding some avocado to a salad is a flavorful way to get in some good nutrients without spiking your blood sugar. You can also turn this into guacamole and serve it with your favorite crunchy dipping veggies.
Strawberries
This personal favorite of mine contains only 8 net grams of carbs per cup. This fruit is high in vitamins, fiber, and antioxidants, along with many other nutritional benefits. You can do so much with strawberries and don’t have to worry too much about your blood sugars. Make a smoothie, toss on your favorite summer salad, or dice them up and add to greek yogurt. Add a drizzle of sugar-free chocolate syrup for a decadent and healthy snack.
Lemon and Lime
While most people don’t actually eat whole lemons and limes, either is a great addition to water to make it more palatable. It is also great to mix with your favorite alcohol for a low-sugar tasty drink. Lemon and lime both only contain 7 net carbs per serving, so feel free to use them generously in your drinks and to season meals as well.
Blackberries
Out of all the really fruity fruits, berries contain the lowest amount of carbs, only 8 net carbs per cup. (Blueberries, by contrast, contain 17 net carbs per 1 cup serving). They are packed with vitamins and high in fiber, making them a great choice.
Photo credit: Pranjall Kumar (Unsplash)
Kiwi
Unbeknownst to many, kiwis are berries, and like most other berries they have minimal sugar, coming in at 8 net carbs per kiwi. The health benefits of kiwis are plentiful, they are packed with vitamins and antioxidants, and are high in fiber, which will help aid digestion. When it comes to using kiwi, the options are endless- smoothies, puddings, desserts, even bread. Check out these recipes for more ideas on how to use this super fruit.
Plums
This fruit only contains 7.5g net carbs per average-sized plum and is packed with nutrition. Plums have also been found to reduce blood sugar thanks to a hormone, adiponectin, which helps regular blood sugars. The fiber may also help avoid a quick spike in your blood glucose levels.
Rhubarb
Coming in at only 1g net carb per cup, this fruit is worth the effort. You can eat it on its own (only the stalk; the leaves are poisonous), but most people use it to bake with. This superfruit is packed with vitamins and antioxidants and has numerous health benefits, such as aiding collagen production and fighting inflammation, to name a few. Most recipes use tons of sugar to take an edge off rhubarb’s sour and bitter flavor, but you could easily replace it with a zero-carb sweetener.
Watermelon
With only 8 grams of carbs per 100 grams/3.5 ounces of watermelon, this is a deliciously refreshing fruit you can enjoy any time of year. Not just high in vitamins and antioxidants, watermelon also contains lycopene, which has been found to lower blood pressure among many other health benefits.
Cantaloupe
Like watermelon, cantaloupe only contains 8 grams of carbs per 100 grams/3.5 ounces. It is full of vitamin A, C, and potassium. You can get pretty creative with this succulent fruit by turning it into sorbet, cantaloupe chia pudding, or even this refreshing drink