Low-carbohydrate diets restrict foods that are high in dietary sugar and starches. In most diets, grains aren't allowed in early stages of low-carbohydrate diets and fruits are either restricted or banned altogether. According to "Good Calories, Bad Calories," simple sugars found in fruits cause a spike in blood glucose levels. When blood sugar spikes, the body releases insulin to return blood glucose levels to normal. Since insulin is responsible for the storage of dietary calories into fat cells and the presence of insulin prevents the body from burning stored fat as fuel, low-carbohydrate diets seek to minimize blood sugar spikes caused by diet. While fruits are a healthy source of vitamins, antioxidants and phytonutrients, many are high-sugar foods that can derail a low carbohydrate diet; however, many fruits have less sugar and may be allowed in small amounts.
Fruit and the Glycemic Index
The sugar content in most fruits eliminates them as low-carbohydrate foods; however, some fruits have a low glycemic index. According to the DiabetesNet website, low-glycemic index foods are those that don't raise your blood sugar quickly. Fruits like apricots, oranges and grapefruit are all low glycemic index foods that have minimal impact on blood sugar and may be allowed on some low-carbohydrate diet plans like the South Beach Diet.
Low-Carbohydrate Fruits
One of the lowest carbohydrate fruits is berries. The Atkins Diet allows small amounts of berries in the weeks following the diet's two-week induction. "Delicious Living Magazine" lists raspberries, strawberries and blackberries as low-sugar fruits. Berries are a source of antioxidants, vitamin C and fiber. They are also low-glycemic index foods, which means they have minimal impact on blood sugar.
Low-Glycemic Fruits
Melons are moderately low glycemic fruits that are allowed on low carbohydrate diets. The Atkins Diet recommends adding melon in pre-maintenance and maintenance phases of the diet. Melons are rich in vitamin C, fiber and vitamin B6. If you choose to include melons as part of your low-carbohydrate diet plan, limit your intake to a few ounces occasionally. Other low-glycemic fruits that may be compatible with low-carbohydrate diets include grapes and citrus fruits.
High-Fiber Fruits
According to "Protein Power Lifeplan," your body doesn't absorb fiber; therefore, fiber isn't considered in overall carbohydrate counts. If you like avocados, then feel free to make this fruit a staple of your low-carbohydrate diet. A majority of the fruit's 6.5g of carbohydrates per 1/cup comes from fiber. According to Avocado.org, avocadoes are a source of vitamin B, folic acid and fiber. They are also a source of healthy fats.
Fruits to Avoid
Many fruits are high in sugar and are best avoided on low-carb diet plans. This includes dried fruits like raisins and dates, which have a highly concentrated sugar content. Other sugary fruits include watermelon, banana, pineapple and tropical fruits like mango.
References
- Good Calories, Bad Calories;" Gary Taubes; 2007
- DiabetesNet: Glycemic Index
- Delicious Living: Top 5 Low Sugar Fruits; Elisa Bosley
- "Dr. Atkins New Diet Revolution;" Robert Atkins, M.D.; 1992
- "Protein Power Lifeplan;" Michael R. Eades, M.D. and Mary Dan Eades, M.D.; 2000
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