Ranking of low-starch fruits from low to high
Topping the list is red raspberry, about 10 fruits contain only 2.26 grams of total carbohydrates, pure carbohydrates about 1.02 grams. This fruit is rich in vitamin C and antioxidants, suitable for people with diabetes.
Next is kiwi with about 10.5 grams of carbohydrates per fruit. Kiwi provides vitamin C, vitamin E, folate and potassium. A study shows that eating two kiwis each morning for seven weeks can help lower blood pressure.
Strawberries are second, one cup contains about 11.1 grams of carbohydrates. Fresh cranberries have about 12 grams, but need to be distinguished from dried ones that are more sugary.
Unsweetened fresh coconut contains about 12.9 grams of carbohydrates per cup, but thanks to its high fiber content, pure carbohydrates are only about 5.25 grams.
Black raspberries provide 13.8 grams of carbohydrates per cup, rich in anthocyanins that are beneficial for the brain and cardiovascular system. Finally, cherries with about 15.3 grams of carbohydrates per cup, can replace grapes in a low-starch menu.
According to Dr. Dariush Mozaffarian - Professor of Nutrition at the Friedman School of Nutritional Sciences and Policy, University of Tufts, USA, whole fruits, even if they contain natural sugars, still bring metabolic benefits thanks to fiber and biological compounds. He emphasized that it is important to prioritize fresh fruits instead of juice or dried fruits.
Understanding pure carbohydrates and choosing the right ones
Pure carbohydrates are calculated by the total number of carbohydrates minus fiber, the unabsorbed part and less impact on blood sugar. As a result, some foods such as avocados, olives, tomatoes, zucchini or cucumbers are also considered "fruits" with low starch.
Conversely, dieters should limit apricots, cantaloupe, dates, lychees, pineapples, ripe bananas and dried fruits due to high sugar content.
However, experts recommend not completely eliminating fruits. A diet rich in fruits is associated with better blood sugar control, reducing the risk of colon cancer, cardiovascular disease and improving mental health.
