Low fructose fruits have become quite the craze recently due to the resurgence of low-carb diets. One very common misconception people have when starting a low carb diet is that they have to give up all fruit for the diet duration. Thankfully this is inaccurate as not all fruits are overly high in carbs, sugars and fructose. To help our readers out we have decided to put together a list of the best and most readily available fruits that you are able to consume if you are on a low fructose diet. The fruits all taste awesome and you should have no trouble picking them up at your regular fruit and veg store.
There are also a few specialist websites that have now popped up where you are able to order these from, extremely helpful if you live in remote areas or are not able to travel as easily as you once could. Fruit is an excellent natural source of vitamins and minerals that are relatively cheap and easy to come by. That is one of the main reasons we have made this list help any of our readers on a fruit diet keep these excellent fruits in their diet and not be robbed of their natural nutritional benefits!
The Low Fructose Diet Food List
So here is our fruit list, in no particular order…
- Honeydew Melon
- Kiwi Fruit
Each of these fruits is low enough in fructose for you to be able to keep them in your diet provided you control yourself and do not gorge at every opportunity, self-control is going to be a bit part of this and you have to be sure to stay in control of your eating habits throughout!
We have tried to get a good range of different fruits where at least some will be available at all times of the year to make sure you will always be able to have some form of fruit in your diet. We have also tried to include a wide range of flavours to be sure to include something for all pallets as we now we have some particularly picky eaters amongst our readers.
Now we will take a little look into some of the benefits of including each fruit in your diet.
Also known as the Balian Melon, the honeydew melon is an excellent source of Vitamin C with a 3.5oz (100g) helping containing a massive 22% of your recommended daily intake of Vitamin C. It is also a good source of Vitamin B6 with the same 3.5oz helping to contain up to 7% of this vital vitamin. The same helping also contains up to 5% of your daily intake of Potassium and 5% of your Vitamin B9 intake along with just shy of one gram of Fibre.
It also contains trace levels of Vitamins B1, B2, B3, B5 and Vitamin K as well as trace levels of the minerals Calcium, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc!
Please be aware that some people may have a reaction to the Actinidin found in Kiwi that can cause itchiness and nausea! That being said a 100g helping of Kiwi fruit will provide us with 3g Fibre, 112% of our daily intake of Vitamin C, 38% of our daily intake of Vitamin K, 10% of our intake of Vitamin E along with around 6% of our intake of Vitamin B6, Vitamin B9 and Potassium. It also contains around 5% of our intake of Manganese and prosperous.
The Kiwi also has trace amounts of Vitamins A, B1, B2, B3, Choline, Calcium, Iron, Magnesium and Zinc.
A 100g serving of grapefruit contains 40% of our daily intake of Vitamin C, it also contains 6% of our required Vitamin B5 along with trace amounts of Vitamins B1, B2, B3, B6, B7, E with the minerals Choline, Calcium, Magnesium, Phosphorus and Potassium along with around 90g of Water.
100g of Lemon will provide you with almost 3g of your daily fibre intake and around 65% of your Vitamin C requirements. It also contains 6% of your Vitamin B6 requirement as well as trace amounts of Vitamins B1, B2, B3, B5, B9 and the minerals Calcium, Iron, Magnesium, Phosphorus and Potassium!
Blueberries are an excellent fruit to consume whenever possible, they are jam packed with anti oxidants and a 100g serving will provide you with 2.4g fibre, 18% of your daily Vitamin K requirement, 16% of your daily Manganese, 12% of your required Vitamin C. It also contains moderate amounts of Vitamins B1, B2, B3, B5, B6, B9 and K with trace amounts of the minerals Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc!
Coconuts are an excellent source of fibre with a 100g helping providing you with a massive 9g of dietary fibre! The same 100g helping will also provide you with 71% of your daily Manganese requirement, 19% of your daily Iron, 12% of your daily Zinc and 16% of your Phosphorus. It also contains moderate amounts of Potassium, Magnesium, Vitamins B1, B2, B3, B5, B6, B9 and C with trace amounts of Vitamin K, Sodium and Calcium!
As you can see these fruits are able to hold their own in your diet providing essential vitamins and minerals while being low enough in fructose to not cause sugar spikes throughout the day when consumed. All of these fruits make an excellent addition to your diet but it is important to remember that your diet must be balanced and be sure to consume at least two litres of Water per day!
If your goal is to lose weight quickly then it is also beneficial to exercise regularly, at least, Three times a week when starting out but try to increase that to Five times each week. When starting out a simple half our job is enough to jump start your weight loss goals while you tackle your nutrition with a balanced diet and out fruits list! We hope this list of fruits has helped you find the information you wanted.
Images used as part of creative commons – https://creativecommons.org/licenses/by/2.0/
Image One by Lindsey Turner – https://www.flickr.com/photos/theogeo/3718249816/
Image Two by Dan4th Nicolas – https://www.flickr.com/photos/dan4th/5317566258/
Image Three by NatalieMaynor – https://www.flickr.com/photos/nataliemaynor/4477492394/