Carb Guide for Fruit
There is a reason why you are told to stay clear of fruit when starting your low-carb journey. In this post you will find out why berries are okay and why bananas are a huge NO! The big question is do you actually know how carbs are in fruit?
All values are net g carbs per 100g
Are you ready for this?
Pineapple – 12g
Pear – 12g
Kiwi – 12g
Blueberry – 12g
Apple – 12g
Plum – 10g
Peach – 10g
Orange – 10g
Cherries – 10g
Paw paw – 9g
Watermelon – 8g
Cranberries – 7g
Strawberries – 6g
Lemon – 6g
Raspberry & Black berry – 5g
If you have to choose between having fruit or a vegetable – please choose the veggie!
Fruit is extremely high in fructose which means we need insulin for it. Our blood sugars are going to sky rocket from a simple piece of fruit. We eat the fruit, we inject the insulin and our bodies store the fat. Oh and the best part is it stores around our tummy areas, which is the most dangerous type of fat we can store! It is a chain reaction and if you want to avoid storing the fat, maybe limit your fruit in take.
Fruit is a better choice than a chocolate but as a diabetic you should really not need to choose either if you are serious about controlling your blood sugar. Now I am not saying you are never ever to eat fruit again, what I am saying is limit your intake. For example I might include 1 medium sized strawberry with my breakfast if I feel like something sweet. Just make an informed choice.
Here are few more for you to take in:
Dried Cranberries – 76g
Raisins – 75g
Dates – 67g
Bananas – 21g
Grapes – 16g
Figs – 15g
Passion fruit – 13g
Mango – 13g
As a Type 1 Diabetic I would not recommend eating dried fruit unless you are treating a low and even then I would only stick to a few raisins at a time and test every 15 minutes. I find dried fruit spike my blood sugar so badly. One thing to remember is that sugar is sugar for us diabetics and we insulin if we eat it in any form, whether the sugar is from fruit, table sugar, natural honey or coconut sugar – it is ALL sugar in the eyes of our diabetic bodies.
Please don’t be fooled into thinking fruit juice and smoothies are a good health boost. As soon as you blend and liquefy fruit you make it easier for it to be absorbed into your blood stream. This means your blood sugar will spike straight after your first sip and long before your insulin has even started working. Trust me on this one – I tried.
Bananas are a great source of potassium but how much insulin would you need for one banana?
A small banana has 24g carbs and depending on your carb to insulin ration you might need 3 – 10 units of insulin for that little yellow fruit. In my case my ratio is 1:7.5g meaning that I would personally need just over 3 units of my humalog. And how many of us will just eat a banana on its own without having something else with it?
So as you can see there are a lot of things to think about before just grabbing a piece of fruit and I truly hope you make the most informed choice you can.
Drop me a comment with which fruit you was your go to fruit and how often you had it.
Remember there is only one you!