How can I enjoy fruit and assume it is not skyrocketing my blood sugar with or without prediabetes or diabetes? The fiber content in fruits helps to decrease the impact of the sugar content in fruits or how quickly the natural sugar in fruit will raise your blood sugar level. Most fruits have a low glycemic index (GI) because of their fructose and fiber content. Adding a protein source (e.g., cottage cheese) or healthy fat source (e.g., almond butter) when consuming fruit will also help decrease the glycemic index, or how quickly the fruit will raise your blood sugar level. Adding protein and healthy fat, as with fiber, will slow down that rise in your blood sugar, helping to keep it more stable. Incorporating fruit into your daily meal plan is key for optimal health, as the fiber helps to keep us full, keep the bowels regular, and help manage cholesterol levels.
I hear you, but what are the lower-carb fruits? I’m so glad you asked!🙂Here are some of the lower-carb fruits, in order of least to most, but still considered low.
🍅Tomatoes = (1 whole, medium) 3.6g of total carbs; 1.1g of fiber

• Tomatoes are naturally low in carbs, provide vitamin C and potassium, and, though a lower source of fiber, are an excellent source of antioxidants, especially lycopene, which is linked to reducing the risk of heart disease. This botanical fruit, as tomatoes contain seeds and grow from the flower of the tomato plant, also contains lutein and zeaxanthin, which may help protect your eyes from the blue light we experience daily from our digital devices.

🥑Avocados = (about 1/2 of an average size) 6g of total carbs; 5g of fiber

• Their healthy fat content is also a bonus for heart health. A satisfying addition to add to your smoothie, salad, or sandwich.

🥥Coconut = (1/2 cup, shredded) 6.1g of total carbs; 3.6g of fiber 

• An excellent source of fiber. With its high-fat (about 17 grams per half cup) and high-calorie (177 calories per half cup) content, monitor your portion size. Sprinkling on top of your smoothie or acai bowl is perfect!

🍓Strawberries = (1 cup, halved) 11.1g of total carbs; 3g of fiber

• These tasty beauties naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols. Recent studies on strawberries suggest they may be associated with slowing down brain aging, cardiovascular system, and gut microbiome.

🍉Watermelons = (1 cup, diced) 11.5g of total carbs; 6g of fiber

• Watermelon has an undeserved reputation for being high in sugar. It is not high in sugar but packed with antioxidants, vitamins, nutrients, and electrolytes, including vitamin C, lycopene, choline, potassium, magnesium, fiber, iron, and even some calcium. These large fruits are quite nutrient-dense, along with their hydrating capacity.

🍈Cantaloupe = (1 cup, cubed) 13.7g total carbs; 1.4g of fiber

• Cantaloupe is lower in fiber but also low in carbs and high in vitamins A and C, along with other vitamins, minerals, and antioxidants. Like watermelon, cantaloupe is 90% water, so it also helps with hydration needs.

*Blackberries = (1 cup) 13.8g of total carbs; 7.6g of fiber

• An awesome source of fiber and low in calories (62 calories per cup). They are also an excellent source of vitamins and antioxidants, so they are a winning ingredient for your yogurt parfait, salads (see recipe below!), or snack time

*Raspberries = (1 cup) 14.7g of total carbs; 8g of fiber

• At 64 calories per cup, it is another excellent source of fiber. Raspberries are high in Vitamin C, Potassium, and Folate and have no fat, cholesterol, or sodium.

🍎Apples = (1 cup, quartered or chopped) 17.3g of total carbs; 3g of fiber

• Rich in fiber and antioxidants, linking them to a lower risk of diabetes, heart disease, and cancer. Apples may also promote weight loss and improve gut and brain health. Pairs well with peanut butter for a satisfying, delicious snack, with a flair of caramel apple sensation!

*Blueberries = (1 cup) 21.4g of carbs; 3.6g of fiber

• Rich in nutrients, flavor, and versatility. Fresh blueberries can make a satisfying snack, a breakfast topping, and a tasty cocktail🍸. Frozen blueberries are a fabulous addition to any smoothie. Low in calories, yet high in fiber, packed with antioxidants and phytoflavinoids, vitamin C, and vitamin K, they should be a part of your daily summer menu. Why so blue? Those powerful antioxidants that may protect against cancer, heart disease, and cognitive decline also give blueberries their color.

🍍Pineapples = (1 cup cubed) 21.6g of total carbs; 2.3g of fiber

• One cup has more than 88% of your daily value of cell-protecting, collagen-making vitamin C plus more than half of the manganese you need daily. Manganese is essential in how your body metabolizes food, clots blood, and keeps your bones healthy. Are you having surgery? Be sure to include pineapple in your post-surgery recovery! Pineapple contains bromelain, the digestive enzyme in pineapple, which has anti-inflammatory and pain-relieving properties. Pineapple + cottage cheese = a delicious produce + protein snack.

🥝Kiwi = (1 cup, sliced) 26.4g of total carbs;  5.4g of fiber

• Kiwis are high in vitamin C and dietary fiber and a rich source of other vitamins and antioxidants that support heart health, digestive health, and immunity. Their vitamin C content is 3 times the amount found in an orange!

🍐Pears = (1 medium) 27.5g of total carbs; 5.5 g of fiber

• Pears are a rich source of fiber, vitamins, and nutrients. They pair well with almond butter or peanut butter for a healthy protein + produce snack. They are linked to decreasing your risk of diabetes and improving gut health and constipation.

🍌🍌🍌But what about bananas?! Go green! 
~Less ripe bananas, greener versus yellow in color, contain a high amount of resistant starch and pectin, which have been linked to several health benefits…As bananas ripen, there is a breakdown of starch, including some types of resistant starch. This increases the total amount of natural sugar in a banana. Food composition databases report average nutrient concentrations in foods and do not include variables such as the ripeness or maturity of fruits. Regarding bananas, this can make a difference of 22% less fiber = 15.6 grams to 3.4 grams (slightly ripe) and 122% less 15.6 grams to 1.9 (ripe). WOW!
~When baking, which I do a lot over here, you still need to use overripe bananas for the best results! You are using natural sugar versus processed sugar. 
~For example, I wrote a blog for Diets in Review quite a while ago, Why is Everyone So Terrified to Eat Bananas? A Dietitian Peels Back the Truth, but it still holds today!
🍇And I know you have questions about grapes😊: 1 cup red/green =  27.3g total carbs, 1.4g fiber
So what is their issue? They are higher in natural sugar, which is unfortunately not balanced out with a higher fiber content. This does not make them evil- quite the opposite! But I know they can be addicting, especially if you are sitting with a serving bowl size of them on the couch 🤔…The best way to include these vitamins, nutrients, antioxidants, and hydrating little powerhouses is to put one serving (15-17 grapes) in a small bowl for yourself and slowly consume and enjoy. Freezing them first works well to slow your eating pace with grapes further. 

Eating more plants🌱is truly a thing that will hopefully never phase out of the popular chat. Fruit is considered a plant. A natural product that grows from the ground. So, let’s get cooking with some tasty fruit! 🍓🍎🍍

PREPARATION
Toss arugula, blackberries, and ¼ cup of feta cheese in a large salad bowl.

Whisk together lemon juice, olive oil, honey, salt, and freshly ground pepper in a small bowl. 

Toss the salad bowl ingredients with half of the dressing. Taste and add more dressing if needed. Top with ¼ cups of blackberries and a tablespoon of feta cheese. Suggest topping it off with lemon zest, balsamic vinegar, and desired nuts. This recipe makes 4 side dish servings or two servings with a protein (e.g., grilled chicken or tofu) for a complete meal.

PREPARATION
Spray the bottom of a 1-quart casserole dish or 9” square baking dish with nonstick cooking spray and set aside.

In a large bowl, whisk together the granulated sugar and the 3 tablespoons of flour.
Add the blueberries and raspberries to the bowl and gently toss to coat.
Transfer the coated berries to the prepared baking dish.

Combine the oats, brown sugar, and the remaining 1/3 cup of flour in another bowl.

Add the cut butter pieces (using a pastry cutter, a fork, or your fingers—the best method!) until the crumble mixture resembles coarse crumbs.

Sprinkle over the berries. Lightly spray top with oil spray. 

Bake at 350 degrees F for about 30 minutes. Switch to high broil for 2-3 minutes or until golden brown. Observe to make sure it does not burn! Cut into 8 squares and add toppings per serving. Makes 8 servings.

• https://pubmed.ncbi.nlm.nih.gov/28186516/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/#:~:text=Pears%20are%20an%20excellent%20source,rich%20in%20fructose%20and%20sorbitol
• https://www.calorieking.com/us/en/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266066/
• https://health.clevelandclinic.org/health-benefits-of-grapes/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20SunGold%20kiwifruit%20contains%20161.3,an%20edible%20flesh%20weight%20basis.