I eat fruit on my low carbohydrate diet
There is now evidence that when consumed in excess, fructose can lead to all sorts of problems like obesity, type 2 diabetes and the metabolic syndrome ( 1 ). Low-Carb Fruit List: The Best and the Worst Fruits on a Low-Carb Diet. Whether any one person can or should include fruit in their diet depends on a lot of things. However, it is very important to realize that fructose is only harmful in a certain context. Berries are low in sugar and high in many nutrients. If you are considering buying organic fruits, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices. This includes current goals, activity levels, current metabolic health, as well as personal preference. If possible, check your blood glucose to see how the fruit (or any food) affects it. This involves limiting the foods that are highest in carbohydrates, including the usual suspects like candy, sugary soft drinks, root vegetables like potatoes, as well as grain products like pasta and bread. There is no clear definition of exactly what constitutes a low-carb diet. This list is roughly arranged by sugar content according to the USDA database, based on a half-cup serving of fruit. The primary goal of low-carb diets is carb restriction (duh).
However, in certain circles, many people think that fruit is unhealthy. On the other hand, some bodies handle sugars better than others, and if you are someone who responds well to a low-carb diet, it pays to be careful. It is also an area where some of the popular low-carb diet plans differ, as some depend more upon glycemic index or glycemic load ( South Beach, Zone ), while others just look at the amount of carbohydrate ( Atkins, Protein Power ). Fruit is a food group that can be confusing to low-carb eaters and diabetics. Members Science of Diet Contact About Subscribe Can You Eat Fruit on a Low-Carb Diet. But fruit, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars glucose and fructose. There are even people who go to extremes and say that fruit is downright poisonous. Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients. For people who are inactive and eat a high-carb Western diet, consuming a lot of fructose can cause harm. But people who are healthy, lean and active can afford to eat some fructose. These people are usually low-carbers, which do not eat fruit for a very specific reason. Fruits are much higher in carbohydrates than low-carb veggies, but low in carbs compared to foods like bread or pasta. Low-Carb Fruit List: The Best and the Worst Fruits on a Low-Carb Diet. A person who eats 100-150 grams of carbs per day can easily fit in several pieces of fruit per day without going over their limit.
