If you are on a low-carb diet or want to keep your blood glucose levels more stable, then this list of low-carb fruits that won’t spike your blood sugar is something you need to have!
As a rule of thumb, most fruits tend to be quite rich in natural sugars, such as fructose that can affect your blood sugar especially. This can be a problem, especially when you have insulin resistance like me or are diabetic. When you have one of these health conditions, it’s vital to know which foods can skyrocket your blood sugar levels and which foods don’t. That’s why I’m sharing this short list of low-carb fruits that won’t spike your blood sugar and send you on a glucose rollercoaster ride. I hope it helps!
High-Glycemic Fruits To Avoid
Fruit is in general good for you, but most fruits are naturally high in carbohydrates. In some cases, this can lead to unhealthy blood glucose spikes that can leave you feeling as if a bus ran you over. And that, even though you’ve been eating something healthy.
Fruits that have a high Glycemic index and would spike your blood sugar the most include:
- as well as dried fruits
So, if you have diabetes or insulin resistance – it’s best to know your servings. For example – most people can have 1/2 banana, but not a whole one (like who eats half a banana, I KNOW). And sometimes it might be necessary to stay away from these fruits altogether, you just have to know how your body reacts to certain foods.
For example, through trial and error, I now know I can have one or two slices of watermelon, but not more…it really shoots that fructose right into my bloodstream. So, as much as I LOVE watermelon, I’m only having a little of it.
10 Low-Carb Fruits That Won’t Cause Blood Sugar Spikes
Now, before you get too sad about not even being able to eat fruit, let me give you some hope. Because, there are a lot of low-carb fruits that won’t spike your blood glucose after eating since they have a lower glycemic index. This means you can enjoy them (in moderation) without worrying about your blood glucose levels.
Do This For Stable Blood Sugar
Now, to stabilize your blood sugar even more, make sure to enjoy these fruits whole and along with some nuts or seeds. For example, some berries or an orange with a few raw almonds (or top your chia pudding) is a great snack when you’re craving something sweet. This snack is also rich in fiber, vitamins C and E, which help to protect your cells’ cytosol and membrane from oxidative damage.
In general, fruits that have a Glycemic index of 55 or lower are considered low GI foods. Here are some of the best choices for you if you’re dealing with insulin resistance or diabetes.
Strawberries are one of the most popular fruits that are not only super delicious but low-carb and low-sugar as well. A portion of 3.5 oz (100 g) delivers 32 calories, 7.7 g of carbs, 2 g of fiber as well as 4.9 g of sugars. They are also an excellent source of vitamin C and antioxidants. Eat them fresh as a healthy snack or add them to your morning energy-boosting smoothie and enjoy!
Although not as popular as strawberries, raspberries are insanely flavorful and tasty low-carb fruits that are also low in calories (64 per cup). They are highly unlikely to raise blood sugar levels due to their high fiber (8g per cup) and tannin content. As a result, raspberries greatly benefit blood sugar control. One serving provides you with 5.4 g of sugars which means that raspberries fall into the low-glycemic category.
Raspberries are in season for only a short time during the summer months (June through August), so make sure you include them in your healthy menu and freeze some for rainy days!
If you want to lose weight, then these low-carb fruits are a great option. One cup of blackberries provides you with 62 calories and 7.6 g of fiber. They also have a low glycemic index of 25 with 7 grams of sugars and 13.8 grams of carbs per serving of 1 cup. The same amount delivers 30% of your daily need for both vitamins C and K.
Blackberries are not only versatile and easy to add to your diet but can support brain and oral health, too. Top your yogurt or chia pudding with them or just eat them as they are for a healthy snack.
Although we consume avocados as vegetables, they are actually fruits. One of the best low-carb fruits that are both high-fiber and low-sugar (1.3 g per avocado). However, avocados’ healthy fat content is quite high, which results in 322 calories per fruit.
Just one avocado is enough to cover almost 50% of your daily need for fiber (13.5 g) and pantothenic acid (Vitamin B5). Avocados are extremely beneficial for gut health and their vitamins, minerals, and healthy fats contribute to a reduced heart disease risk.
Being super delicious and versatile, avocados are a staple in many homes. You can use them both in sweet and savory recipes, such as salads, smoothies, mousses, and all sorts of treats.
These bright yellow citrus fruits have a unique, refreshing flavor that makes them a really popular ingredient in a wide range of drinks, meals, and desserts.
They are super rich in vitamin C but low in calories (17 calories per lemon), which makes them suitable for people on a weight-loss diet. Moreover, they are among the best low-carb fruits (5.4 g carbs per lemon) and have only 1.5 g of sugar per fruit.
It has been shown that lemon juice has both antibacterial and antifungal properties and the citric acid found in them may help prevent the formation of kidney stones.
Similar to other citrus fruits, grapefruit is so rich in Vitamin C that one medium fruit provides you with 100% of your daily need. This low-calorie (41 calories per 1/2 grapefruit), nutrient-dense fruit is also low in sugar and has a slightly bitter taste due to a chemical called naringin.
1/2 medium grapefruit will provide you with 10.3 g of carbs, 8.9 g of sugars, and 1.4 g of fiber. The glycemic index of grapefruit is low (25), which makes it suitable for diabetics.
Since it requires little to no preparation at all, it is really easy to include grapefruit in your diet. Snack on it as it is or add it to salads and smoothies.
There’s hardly anyone who doesn’t like oranges. They are one of the most popular and delicious fruits! They aren’t exactly low-carb (15g carbs per one orange) or low-sugar (12.2 per orange), but they do come with a low glycemic index of between 30-50 (under 55 is okay).
Oranges are also a good source of fiber with one orange providing 3.1 grams, which is as much as 11 % of the daily need. Oranges are also packed with vitamin C and are a source of B vitamins, potassium and calcium. Although the glycemic index of oranges is higher than that of grapefruits (at around 35), it is still considered in the low range.
So, make sure you include these sweet, juicy, vitamin-packed fruits in your healthy diet.
When searching for low-carb fruits, don’t overlook kiwifruit. One flavorful, highly nutritious yet low-in-sugar kiwi provides you with 70% of your daily need for Vitamin C for only 42 calories.
Kiwi also contains 2.1 g of fiber, 10.1 g of carbs as well as 6.2 g of sugars. Eating kiwis on a regular basis means that you maintain healthy levels of blood pressure and reduce bad cholesterol and triglycerides, too.
Kiwis contain both soluble and insoluble fiber. The first type benefits blood sugar regulation, while the second one improves digestive health.
You can enjoy kiwis on their own or include them in dishes, such as fruit salads, smoothie bowls or different kinds of sauces.
When peaches are in season (July to August), take the chance to include them in your menu. They are not only super juicy and delicious but their Glycemic index of 42 is still in the low range as well.
One medium 80-calorie peach can also deliver 17. 5 grams of carbs, 2.6 g of fiber, and 14.5 grams of sugar. Enjoy them in moderation, because these nutrient-packed fruits can aid digestion and protect your skin. They boost your immune system and may reduce allergy symptoms.
Tomatoes are another one of those low-carb fruits that we consume as vegetables. This fruit is low in sugars (3.2 g) and calories (22 calories per tomato), and has 1.5 g of dietary fiber, most of which is insoluble.
Tomatoes are rich in lycopene, which is a red pigment and an antioxidant that is known for its numerous health benefits, such as reduced cancer and heart disease risk. They are also considered good for skin health.
Although available throughout the year, try to consume tomatoes during summer – while in season, so that you can enjoy their amazing taste and health benefits to the fullest.
More Low-Carb Food And Recipes
Well, I hope this list of low-carb fruits helps you out! I also hope these foods help keep your blood glucose stable while enjoying some natural sweetness too! If you need some other low-carb food ideas and recipes, here are some to try:
- 1/3 cup mascarpone
- 1/3 cup berries
- 1 tbsp walnut halves, chopped
- To a small jar, add the mascarpone, top with berries (used frozen as they weren't in season yet) and the walnuts (you can chop them if you want)!
- Add stevia if needed (I didn't use any) and enjoy immediately!
Amount Per Serving: Calories: 354Total Fat: 36gSaturated Fat: 20gTrans Fat: 1gUnsaturated Fat: 12gCholesterol: 101mgSodium: 321mgCarbohydrates: 5gFiber: 1gSugar: 3gProtein: 4g