Best Low Carb Fruit for Diabetics

Research has shown time and time again that a low carb diet can improve blood sugar levels, A1c, and chronic inflammation in people with type 2 diabetes.

“Reducing carbs” may seem simple enough since cutting out candy, cake, and soda may seem like common sense…but what about gray areas like fruit?

Fruit, Fiber & Blood Sugar

Fruit tastes sweet because it contains sugar. When we’re talking about food, the words “sugar” and “carbs” are basically interchangeable.

Consuming too many carbs leads to higher blood sugar levels and a higher A1c, so limiting fruit is a step towards better blood sugar balance.

You can still enjoy some fruits, just stick to those that contain fewer carbs (sugar) and have more fiber.

Dietary fiber acts as a “buffer” and slows down the absorption of any carbs you consume – this is why you want to reach for fruits with a good fiber-to-carb ratio.

For example, compare a low carb fruit like raspberries against a super-sugary tropical fruit like a banana.

A serving of raspberries (1/2 cup) contains 7.3g of carbs and 4g of fiber, leaving just 3.3g of net carbs. That amount of carbs probably won’t cause any blood sugar issues.

But, just half of a banana contains 14g of carbs and a measily 1.5g of fiber, leaving you with 12.5g of net carbs. Those 12.5g of net carbs in one sitting could do some major blood sugar damage, especially if you’re sensitive!

The amount of sugar in different fruits varies wildly. To make things easy for you, we’ve got a list of the best low carb fruits for people with diabetes…

Berries

Berries are a favorite because they’re super tasty, they contain a lot of fiber, and they’re very versatile.

You can blend them into a smoothie, use them to garnish a cup of Greek yogurt, or freeze them for a perfect summer snack.

If you want to get creative in the kitchen, you can give this creamy berry pie recipe a try!

Now let’s talk nutrition.

Per ½ Cup Serving:

• Strawberries (75 g): Total carbs 5.5 g Net carbs: 4.3 g (GI:25) (BEST)
• Raspberries (61.5 g): Total carbs 7.3 g Net carbs: 3.3 g (GI:25)  (Highest in fiber) (BEST)
• Blackberries (72 g): Total carbs 6.9 g Net carbs 1.8 g (GI:25) (Highest in fiber) (BEST)
• Blueberries (76 g): Total carbs 10.7 g Net carbs: 8.9 g (GI:25)
• Cranberries (raw) (55 g): Total carbs 6.7 g Net carbs: 4.2 g (GI:45) – do not eat dried sweetened cranberries, these are around 50 g carbs per half cup!

Citrus Fruit

Citrus like lemons, limes, and grapefruit also fall under the “pretty low carb” category.

As with all fruits, you can go overboard on carbs if you blow way past the portion recommendation, so be sure to keep an eye on your serving size.

Feel free to enjoy a serving of grapefruit alongside a source of protein like eggs with breakfast.

Lemon and lime juice can be used in baking or to add flavor to sauces, salad dressings, and sauteed dishes.

A slice of lemon or lime also makes a beautiful garnish for blood sugar friendly drinks like summertime spritzers or a hot cup of herbal tea.

Per ¼ Cup Serving:

• Lemon Juice: 4.21 g carbs
• Lime Juice: 5 g carbs

Per ½ Fruit Serving:

• Grapefruit (115 g): Total carbs 12.5 g Net carbs 10.6 g (GI:25) – enjoy the fruit but stay away from grapefruit juice, one cup contains 23g of carbs.  

Other Fruit

Now it’s time for all the miscellaneous fruits!

The key to success with these low to moderate-carbohydrate fruits is to limit your serving size. There is a huge difference in carbs between a small peach and a peach the size of a softball!

Check out the fruits below and take note of which ones you may be interested in! Have you tried all of these fruits before?

Per 1 Fruit Serving:

• Passionfruit (18 g): Total carbs 4 g Net carbs: 2 g (GI:30)
• Cantaloupe/Rockmelon (78 g): Total carbs 6.5 g Net carbs 5.8 g (GI: 65) – per half cup
• Guava (55 g): Total carbs 7.8 g Net carbs: 4.8 g (GI:12)
• Fresh Fig (small) (40 g): Total carbs 7.6 g Net carbs: 6.4 g (GI:35)
• Plum (small) (66 g): Total carbs 7.5 g Net carbs: 6.6 g (GI:35)
• Clementine/Mandarin Orange (small) (74 g): Total carbs 9 g Net carbs 7.7 g (GI:25)
• Kiwifruit (69 g): Total carbs 10 g Net carbs 7.9 g (GI:50)
• Peach (small) (130 g): Total carbs 12 g Net carbs: 10 g (GI:35)

Per ½ Cup Serving:

• Cherries (77 g): Total carbs 12.3 g Net carbs: 10.4 g (GI:25)

Some people may be able to tolerate limited amounts of other fruits, such as half a small apple (green apples are lower in carbs than other varieties) or half of a small pear.

This doesn’t apply to everyone though, so only branch out into these options once you’ve got a good handle on your blood sugar already. Some people may never be able to eat apples and pears, and that’s perfectly OK!

Your diet should be tailored to your individual needs, so when you get to a good place with your blood sugar and A1c, there’s no need to push it.

As always, we recommend pairing moderate-carbohydrate fruits with a hearty source of fat, protein, or fiber to promote blood sugar stability. Think nuts or cheese, as this will slow the rate of the natural sugar absorption.

Need more help with your nutrition plan? Including loads of food guides and food resources? Join Us As a Member Today.