Fruit

It is recommended to eat at least 5 portions of fruit and vegetables a day. However, it is important to realise that all fruits contain some natural sugars and these effect blood sugar levels. Ultimately your intake may need to be reduced in order to improve your HbA1c levels and to aid with weight loss.


Below you will see fruits listed from the lowest carb at the top to the highest carb at the bottom. Figures are taken from various supermarket websites, different products/varieties will differ slightly and also the ripeness of fruit will make a difference also as the riper something is the more sugar it contains.

Key points:

  • Avoid bananas, mango and grapes
  • Avoid dried fruit
  • Berries tend to be good lower carb options
  • Apples are maybe higher carb than you might think, try and stick to smaller sized apples

GREEN FRUIT

Tomato

3% carb

Lemon

3.2% carb

Lime

3.2% carb

Coconut

3.7% carb


Raspberry

4.6% carb


Strawberry

6% carb

AMBER FRUIT

Watermelon

7.1% carb

Apricot

7.2% carb

Orange

8.2% carb

Plum

8.8% carb


Blueberry

9% carb


Fig

9.5% carb

Satsuma

9.6% carb

Pear

10% carb


Pineapple

10.1% carb


Kiwi

10.6% carb

Cherry

11.5% carb

Apple

11.8% carb

Pomegranate

11.8% carb

RED FRUIT

Mango

14.1% carb

Grapes

15.4% carb


Banana

20.3% carb


Dried apricot

42.4% carb

Dates

42.4% carb

Sultanas

64.7% carb


Raisins

74.5% carb



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