Low-carbohydrate diets do not require fruit to be excluded entirely, as some varieties can provide the brain and muscles with energy, along with fibre, vitamins, minerals and antioxidants. Nutrition experts stress that carbohydrates are the most efficient fuel source for the brain and muscles, but nutritional value varies according to the type of food, the amount consumed and its place within an overall balanced diet.
Registered dietitian Natalie Rizzo says some fruits can remain part of the diet even when carbohydrates are reduced to lose weight, given their nutrient and fibre content, as well as their ability to provide the energy needed for exercise.
This does not mean treating all carbohydrate-rich foods in the same way, but choosing whole-food sources and monitoring portions. The Dietary Guidelines for Americans for 2025-2030 recommend that everyone eat two servings a day of varied, colourful and nutrient-rich fruit.
How whole-fruit carbohydrates differ
Registered dietitian Patricia Bannan, author of From Burnout to Balance, explains that the carbohydrates in whole fruit differ entirely from refined or added sugars because they occur in a natural form accompanied by fibre, water and health-supporting nutrients. According to Bannan, the fibre in whole fruit slows digestion, helping to limit rapid rises in blood sugar levels.
The combination of fibre and water also helps promote a natural feeling of fullness. Extensive Chinese studies published in 2022 found that eating fresh fruit may help prevent type 2 diabetes. The American Diabetes Association, meanwhile, advised paying attention to the amount of fruit consumed and gave examples of a single serving, including one tennis-ball-sized fruit or one cup of berries.
Bannan advises combining fruit with a source of healthy fats or protein to slow digestion and reduce rapid rises in blood sugar, while taking extra care with the amount of sugar and carbohydrates when consuming juices or dried fruit.
Practical examples include eating berries with Greek yoghurt, apple slices with nut butter, or avocado on wholegrain toast. Bannan generally recommends eating carbohydrate-rich fruit in moderation as part of a varied, balanced diet, to benefit from its natural fibre, vitamins and antioxidants.
Dates provide concentrated amounts of energy and fibre
Studies published in 2011 indicate that dates have a low glycaemic index and therefore do not cause a sudden rise in blood sugar. Rizzo says this makes them a suitable natural sweetener, including for people with diabetes, and a substitute for sugar in baked goods. Dates may also help support heart health and diabetes management.
Bananas, which combine a sweet taste with a starchy content, provide carbohydrates that give the body quick, readily available energy. Studies published in 2012 found that eating bananas before and during intense exercise is an effective strategy for supporting athletic performance.
Bananas, pears and grapes among everyday options
Rizzo recommends eating a banana daily to obtain potassium, an essential element in hydration and fluid regulation, and one of the nutrients bananas contain in the highest amounts among fruits. Rizzo describes pears as ideal for helping meet the body's fibre needs. One medium pear contains 27 grams of carbohydrates and 6 grams of fibre, equivalent to 20% of the daily requirement.
Pears also provide vitamin C, while their high water content helps keep the body hydrated. One cup of grapes contains 27 grams of carbohydrates, while a quarter cup of raisins contains 32 grams. Despite their high sugar content, both provide antioxidants that combat inflammation and are associated with benefits for heart and skin health.
Rizzo adds that raisins are an iron-rich, quickly digested snack that can give the body the energy needed for exercise. Mangoes, whether eaten fresh or consumed as juice, provide vitamins A and C, and one cup contains 25 grams of carbohydrates. They also contain a high proportion of soluble fibre, which turns into a gel-like substance during digestion and slows the process.
According to the US National Institutes of Health, this may help improve blood sugar levels and reduce the risk of heart disease. Apples remain among the best-selling fruits and are a nutritious, hydrating and filling snack. One medium apple contains 23 grams of carbohydrates and is low in calories and fat while being rich in fibre and nutrients.
Apples, cherries, berries and figs make the list
A comprehensive review published by the University of Cambridge in 2016 concluded that eating apples was associated with a lower risk of developing various types of cancer, in addition to benefits for heart and digestive health. One cup of sweet cherries contains 22 grams of carbohydrates, and a serving provides 25% of the daily requirement for vitamin C.
Frozen cherries can be used in juices throughout the year to add natural sweetness. Rizzo says they also help combat inflammation, while the antioxidants responsible for their red colour are associated with a reduced risk of chronic diseases. Blueberries are classed among the fruits richest in antioxidants, and one cup contains 21 grams of carbohydrates.
Blueberries are known for their benefits to heart and brain health. A study published in 2017 also found that they have properties that help prevent inflammation, along with a strong effect in protecting the heart and blood vessels. Figs complete the list of nine options. They are a staple of the Mediterranean diet and may help reduce inflammation and support gut health.
Figs have a sweet, jam-like flavour and make a filling snack. Two medium fresh figs contain 19 grams of carbohydrates, while the amount rises to 24 grams in a quarter cup of dried figs, underscoring the importance of controlling portions when eating them dried.
