The topic of fruit and low-carb diets seems to come up all the time, so I thought I’d do the subject proper justice and write an article about it. This involves limiting the foods that are highest in carbohydrates, including the usual suspects like candy, sugary soft drinks, root vegetables like potatoes, as well as grain products like pasta and bread. But fruit, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars glucose and fructose.
Fruits are much higher in carbohydrates than low-carb veggies, but low in carbs compared to foods like bread or pasta. Whether any one person can or should include fruit in their diet depends on a lot of things.
A person who eats 100-150 grams of carbs per day can easily fit in several pieces of fruit per day without going over their limit.


However, someone who is on a very low-carb ketogenic diet with under 50 grams per day doesn’t really have much room.
Instead of spending all the carb budget on 1 or 2 pieces of fruit, it would be better spent eating plenty of low-carb vegetables… which are much more nutritious, calorie for calorie.
However, it is very important to realize that fructose is only harmful in a certain context. The best way to get into nutritional ketosis and experience the full metabolic benefits of low-carb diets is to reduce carbs, usually below 50 grams per day. There are many reasons people adopt such a diet… some do it for health reasons such as obesity, diabetes or epilepsy. But even though some low-carbers may do best limiting fruit, the same does NOT apply to the other 90 something percent of the population.


For everyone else, fruits are healthy foods and can definitely be parts of a healthy, real food based diet.
For people who are inactive and eat a high-carb Western diet, consuming a lot of fructose can cause harm.



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