Low-carb fruits like berries, apples, pears, grapefruit, and peaches are recommended for those on a low-carb diet or diabetics. These fruits are high in fiber, vitamins, and antioxidants, and low in sugar and carbohydrates. Citrus fruits like grapefruit are an exception, being low in sugar and high in fiber and vitamins.
In general, men and women should consume at least 2 cups (473 mL) of fruit per day as part of a balanced diet to stay healthy. For individuals on a low-carb diet or diabetics, differentiating between high-carb and low-carb fruit can be tricky. While all fruits are naturally sweetened, some fruits have higher sugar content than others. In general, dietary fiber reduces the impact of sugar, so fruits that contain high amounts of fiber will be low in carbohydrates. Among the different types of low-carb fruit are berries, apples, pears, grapefruit, and peaches.
Berries, such as blueberries, blackberries, raspberries and strawberries, contain low amounts of carbohydrates and high amounts of vitamins, antioxidants and fiber. One cup (237 mL) of raw blueberries contains about 4 grams of dietary fiber and 15 grams of sugar. Additionally, blueberries contain high amounts of vitamin C and vitamin K. One cup (237 mL) of raw strawberries contains approximately 3 grams of dietary fiber and 7 grams of sugar. Strawberries also contain more than the recommended daily value of vitamin C, which aids in a healthy immune system.
Apples and pears are another wise choice for people looking for low-carb fruits. Each contains low amounts of carbohydrates and high amounts of fiber and vitamins. One cup (237 mL) of raw apples, including the peel, contains about 3 grams of dietary fiber and 13 grams of sugar. One cup (237 ml) of raw pears with skin contains 5 grams of dietary fiber and 15 grams of sugar. Low-carb fruits also contain high amounts of vitamin C and several other vitamins and minerals, including vitamin K, copper and potassium.
Typically, citrus fruits are high in sugar, but grapefruit is one of the exceptions. Grapefruit is rich in vitamins and dietary fiber and low in sugar and carbohydrates. One cup (237 mL) of raw, pink or red grapefruit provides approximately 3 grams of dietary fiber and 0 grams of sugar. Grapefruit contains more than the recommended daily value of vitamin C and high amounts of vitamin A, iron and calcium. To keep the carbohydrate count down, one should resist sprinkling fruit with sugar.
Peaches and apricots are another choice for people who want to consume low-carb fruits. Each contains different vitamins and minerals and is high in dietary fiber. One large peach provides about 3 grams of dietary fiber and 15 grams of sugar, along with high amounts of vitamin C, vitamin A, potassium and copper. One cup (237 mL) of apricots contains about 3 grams of dietary fiber and 14 grams of sugar. Additionally, apricots contain high amounts of vitamin A, vitamin C, and potassium.
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