If you follow a low-carb diet, you can treat yourself to low-sugar fruits.

There is a lot of confusion around fruits and natural sugars. If you follow a low-carb diet or have diabetes, you may have been told that you can't eat fruit or that fruit can be eaten because it contains natural sugar. The truth is that while the sugars in fruit are natural, how they affect blood sugar levels will depend on a variety of factors, including what they are eaten with and whether you have diabetes.For example, do you count carbohydrates or pay attention to the glycemic index of the foods you eat? Knowing which fruits have less sugar will help you make the choice that best suits your individual dietary needs.

One serving of fruit contains about 15 grams of carbohydrates. A serving is one small apple (the size of a tennis ball), a cup of berries, two whole kiwis or half a medium–sized banana. Thus, fruits and berries can be eaten in large portions with the same amount of carbohydrates, but with less sugar.

Natural sugar in fruits

It is recommended to consume two cups of fruit or two glasses of fruit juice daily, or half a cup of dried fruits. The amount of fruit you eat may vary if you follow a specific low-carb diet plan or if you count or change your carbohydrate intake due to diabetes.

Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and due to the fact that their sugar is mainly composed of fructose. However, dried fruits (such as raisins, dates and cranberries), melons and pineapples have an average GI. Sweetened dried fruits have an even higher GI.

Fruits are not only rich in nutrients, they are also versatile and delicious. Fruits with their natural sweetness are a great way to quench your cravings for sweets.

Berries: as a rule, they contain the least sugar, berries are also among the richest in fiber, as well as antioxidants and other nutrients. One cup of raspberries contains 14.7 g of carbohydrates and 8 g of fiber.
Summer fruits: melons, peaches, plums, nectarines, apricots and kiwis are good on their own or as part of a fruit salad.
Other fruits: apples, pears and sweet citrus fruits such as oranges contain moderate amounts of sugar. These fruits can be eaten just like that or added to yogurt.
Tropical fruits: pineapple, pomegranates, mangoes, bananas and fresh figs with a high sugar content. Guava and papaya are slightly lower. These fruits can be easily sliced and added to a number of spicy and sweet dishes.
Dried fruits: dates, raisins, apricots, prunes, figs and most other dried fruits contain a lot of sugar. You will find dried fruits most often in muesli, flakes — all of them, as a rule, contain a large amount of carbohydrates.

Fruit and low-carb diets

20 grams of carbohydrates or less: if you consume less than 20 grams of carbohydrates per day, you will probably skip fruits or rarely substitute them for other foods in your diet. Concentrate on getting nutrients from vegetables.
20-50 grams of carbohydrates: Meal plans that allow you to consume 20 to 50 grams of carbohydrates daily have room for about one serving of fruit per day.
50-100 grams of carbohydrates: if your meal plan allows you to consume 50 to 100 grams of carbohydrates per day, you can consume two servings of fruit per day if you limit other sources of carbohydrates.

In general, if you follow a low-carb diet, try to eat low-sugar fruits.

Fruits and diabetes

Your choice of fruits for diabetes will depend on the type of diet you follow. For example, if you count carbohydrates, you need to know that 1/2 cup of any frozen or canned fruit contains about 15 grams of carbohydrates. For the same amount of carbohydrates, you could enjoy 3/4 to 1 whole cup of fresh berries or melons.

If you use the plate method, add a small piece of whole fruit or 1/2 cup of fruit salad to the plate. When using the glycemic index (GI) for food selection, keep in mind that most fruits have a low glycemic index and are recommended for consumption. However, melons, pineapples and dried fruits have average values of the GI index, so keep an eye on the portion size.

Your choice of fruits for diabetes will depend on the type of diet you follow. For example, if you count carbohydrates, you need to know that 1/2 cup of any frozen or canned fruit contains about 15 grams of carbohydrates. For the same amount of carbohydrates, you could enjoy 3/4 to 1 whole cup of fresh berries or melons or 17 small grapes.

Result

If you have diabetes, you can consult with your doctor or a qualified nutritionist to help you develop a nutrition plan that should include fruits. When you are trying to limit your sugar intake, fruits are the best choice for sweet cravings, as they contain fiber, vitamins and minerals. Just keep in mind the types of fruits you choose and the serving size.