If You Have Diabetes or You’re on a Keto Diet, You Need These 10 Low-Carb Fruits
Do you need to watch your carb intake? If you have diabetes, or if you’re on a keto diet, then you need to know which foods are low-carb. So this list of the top 10 low-carb fruits will add deliciousness and sweetness, as well as great nutrients, without too many carbs.
Fruit is great! It’s full of vitamins, minerals and protective antioxidants, but some can be very high in carbs. For example, a medium-sized banana contains about 20g of carbs, but the same amount of avocado has under 2g.
There are different types of carbs (simple, complex and fibre). It’s the simple carbs (natural sugars) you want to be aware of – they provide a ready source of energy but they may also disrupt your blood sugar levels. However, the carbs in whole fruit are bound with fibre, which helps reduce this spike.
Exotic fruits like pineapple, mango and banana are rich in carbs, as are raisins and other dried fruits.
In this list, I’ll list the amount of carbs per 100g of fruit. 100g is about 2/3 of a cup (depending on the fruit).
- Rhubarb (stewed without sugar), 100g has just 0.7g carbs. It was a great treat when it was in season, when I grew up in Ireland and England. Known as a dessert, it also goes well with pork.
- Cucumber (raw with skin), 100g has 1.2g carbs. It can be used in soups, as crudités for dips, or in drinks. It’s a great way to liven up plain water – and of course it’s perfect with Hendrick’s Gin!
- Courgette (raw), 100g – 1.8g carbs. It’s very versatile – use it to replace pasta as courgetti,  roast it as an alternative to chips and bake it in cakes, muffins or frittatas.
- Avocado (flesh only), 100g – 1.9g carbs. Yes, although avocados are more calorie-dense than some other fruit, an interesting study demonstrated that their healthy fat and fibre content makes you feel fuller.
- Aubergine or eggplant (raw), 100g – 2.2g carbs, doesn’t have much flavor, so use it in a salad or curry where it will pick up the taste of the other ingredients used with it.
- Tomatoes (raw), 100g – 3.0g carbs – try to always eat them with the skin on (it’s where much of the goodness is). When you cook them, you can absorb more healthy lycopene, especially if you add a little olive oil dressing.
- Lemon (whole), 100g– 3.2g carbs. Make a simple lemon and fresh ginger tea, or squeeze it into sauces and salad dressings.
- Coconut (flesh), 100g – 3.7g carbs. Unlike other fruit, coconut provides mostly fat. Enjoy a delicious coconut fish curry with a salad on the side in place of rice.
- Honeydew melon (flesh only), 100g – 4.0g carbs. Low in calories and carbs, it’s zesty, cooling and perfect for summer.
- Raspberries, blackberries and strawberries are all very good for you. 100g of berries contains around 4 – 6g carbs depending on the berry.
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Warm regards,
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