The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes

Fruits are high in vitamins and minerals and have several health benefits, including reducing the risk of obesity, heart attack, and stroke. However, all fruit contains sugar, and this can be challenging for those of us living with type 1 or type 2 diabetes. The fruit mentioned below all have a carbohydrate count of 10 carbs and are low GI foods which means they won’t spike you as quickly. These new fresh fruits are also loaded with fiber, which can aid keep you fuller longer, promote good digestion, and help your overall blood sugar management.

Be mindful of the carb count of the fruit you’re eating: it will help you enjoy this healthy and delicious food without spiking your blood sugar. And please note that fresh fruit and frozen fruit are always better choices than fruit that comes in a can or jar. Also, avoid processed fruits and dried fruits that contain extra sugar.

Here are 10 fruits that contain 10 carbs or less per serving:

Tomatoes

Surprise! The tomato is a fruit, and I find it to be one of the most versatile fruits to work with. You can eat tomatoes over a salad, serve them with fresh mozzarella and a drizzle of balsamic vinegar, roast them, or turn them into a sauce and add it to any of your favorite proteins. Tomatoes contain a slew of vitamins, minerals and antioxidants and only contain 4.8 grams of net carbs for an average-sized tomato (about 123 grams/4.3 punches).

Avocados

Containing only 1.7 grams of net carbs per 3.5 ounces/100 grams of avocados, this is a big choice that is full of healthy fats and antioxidants. It is also high in fiber, contains potassium, Vitamin K, Vitamin C, and folate. Adding some avocado to a salad is a flavorful way to get in some good nutrients without spiking your blood sugar. You can also turn this into guacamole and serve it with your favorite crudite.

Strawberries

This personal favorite of mine contains only 8 net grams of carbs per cup. This fruit is high in vitamins, fiber, and antioxidants, along with many other nutritional benefits. You can do so much with strawberries and don’t have to worry too much about your blood sugars. Make a smoothie, toss on your favorite summer salad, or dice them up and add to greek yogurt. Add a drizzle of sugar-free chocolate syrup for a decadent and healthy snack.

Lemon and Lime

While most people don’t actually eat whole lemons and limes, either is a great addition to water to make it more palatable. It is also great to mix with your favorite alcohol for a low-sugar tasty drink. Lemon and lime both only contain 7 net carbs per serving, so feel free to use them generously in your drinks and to season meals as well.

Blackberries

Out of all the really fruity fruits, berries contain the lowest amount of carbs, only 8 net carbs per cup. (Blueberries, by contrast, contain 17 net carbs per 1 cup serving). They are packed with vitamins and high in fiber, making them a great choice.

Photo credit: Pranjall Kumar (Unsplash)

Kiwi

Unbeknownst to many, kiwis are berries, and like most other berries they have minimal sugar, coming in at 8 net carbs per kiwi. The health benefits of kiwis are plentiful, they are packed with vitamins, antioxidants and are high in fiber, which will help aid digestion. When it comes to using kiwi, the options are endless- smoothies, puddings, desserts, even bread. Check out these recipes for more ideas on how to use this super fruit.

Plums

This fruit only contains 7.5 net carbs per average-sized plum and is packed with nutrition. Plums have also been found to reduce blood sugar thanks to a hormone, adiponectin, which helps regular blood sugars.  The fiber will also help avoid a quick spike in your blood glucose levels.

Rhubarb

Coming it at only 1 net carb per cup, this fruit is worth the effort. You can eat it on its own (only the stalk; the leaves are poisonous), but most people use it to bake with. This superfruit is packed with vitamins and antioxidants and has numerous health benefits, such as aiding collagen production and fighting inflammation, to name a few.

Watermelon

With only 8 grams of carbs per 100 grams/3.5 ounces of watermelon, this is a delicious refreshing fruit you can enjoy any time of year. Not just high in vitamins and antioxidants, watermelon also contains lycopene, which has has been found to lower blood pressure and cholesterol, reduce inflammation, and benefit brain health.

Cantaloupe

Like watermelon, cantaloupe only contains 8 grams of carbs per 100 grams/3.5 ounces. It is full of vitamin A, C, and potassium. You can get pretty creative with this succulent fruit by turning it into sorbet, cantaloupe chia pudding, or even this refreshing drink

Do you try to stick to low-carb fruits? What are some of your favorites and how do they impact your blood sugar levels? Share and comment below!

Diabetes Daily

The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes