Wednesday, August 29, 2012

To fruit or not to fruit?

One of the hard things to give up on a low carb diet is fruit. But not all fruit is high carb, for example, half a cup of raspberries contains 3.5 grams of net carb, whereas half a cup of raisins contains 61 grams of net carb. That's 17 times more carbs for the same serving size!

When you're in a maintenance mode some low-sugar fruits may be suitable for the diet plan.
Here's an ordering of fruits by sugar content by

1. Berries - lowest in sugar and high in antioxidants and other nutrients.

2. Summer Fruits - Melons, peaches, nectarines, and apricots are low in sugars.

3. Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.

4. Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).

5. Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness.

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