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Carbs in Fruit

Fruits are undeniably healthy. We are consistently encouraged to "eat our fruits and vegetables," and fruits are included in practically every balanced diet published by health groups or government health agencies. But if you are diabetic or you are counting carbs, you should be conscious of the carbohydrates found in fruit.

Many low-carb diets don't allow any fruit in their most stringent phases (like Atkins' induction phase). Others are willing to allow for a few of the lower glycemic index varieties. All fruits have some carb content; some fruits have less than others. In terms of sugar levels, you best choices tend to be berries, especially raspberries, cranberries and blackberries.

Dried fruit snacks are definitely off the list for low-carb dieters. These bits of concentrated sugar contain high levels of carbohydrates. In fact, dried fruit is often cited as an ideal way for athletes to accomplish pre-performance carb loading.

Diabetics need to be aware of the carbohydrate level of various fruits. Of course a high carbohydrate, fast acting fruit juice can come in very handy when you feel like your blood sugar is low. The reason that fruits provide a good source of emergency sugar is simple carbohydrates they contain. The carbs in fruits are primarily sugars - glucose and fructose - which means your body can access these nutrients with minimal processing and maximum speed.

The only sugar your body uses is glucose. Every other carbohydrate you eat is processed until it is transformed into glucose. That explains why eating complex carbohydrates is good for weight control. Your body must actually burn energy to extract the glucose. On the other hand, when you need a quick sugar boost, you donít want to waste time processing carbs. Instead, you can feed yourself 'simple sugars' for an instant kick.

Some diabetics make the mistake of avoiding fruits, but there are many fruits that have a low glycemic index and therefore don't lead to a spike in blood sugar. In fact, apples are highly beneficial to diabetics as they have a concentrated fructose levels that are balanced with high fiber content. This combination results in easy-to-metabolize sugar without wide blood sugar fluctuations. Apples also contain pectin which has been shown to improve glycemic control in diabetics.

AbiyuchAcerola juiceAcerola
Apple juiceApplesApplesauce
Apricot nectarApricotsAvocados
BananasBlackberriesBlackberry juice
Candied fruitCarambolaCarissa
CranberriesCranberry juiceCranberry sauce
Cranberry-orange relishCurrantsCustard-apple
FeijoaFigsFruit cocktail
Fruit saladFruitGooseberries
Grape juiceGrapefruit juiceGrapefruit
GrapesGroundcherriesGuava sauce
JujubeKiwi fruitKiwifruit
KumquatsLemon juiceLemon peel
LemonsLime juiceLimes
MangosteenMaraschino cherriesMelon balls
OheloberriesOlivesOrange juice
Orange peelOrange-grapefruit juiceOrange-strawberry-banana juice
OrangesPapaya nectarPapayas
Passion-fruit juicePassion-fruitPeach nectar
PeachesPear nectarPears
PersimmonsPineapple juicePineapple
PomegranatesPrickly pearsPrune juice
Prune pureePrunesPummelo
Sugar-applesTamarindsTangerine juice

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