Good Fruit, Bad Fruit

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When I first became a diabetic, people would tell me to stay away from fruit, “It’s high in sugar and carbohydrates”. While this is true for some fruits, most fruits, eaten in correct quantities are great for diabetics. To help myself, and others to make better fruit choices, I have ranked the most common fruits by how many carbohydrates they have per 100 grams:

  1. Rhubarb: 4.54 grams
  2. Olives: 6.29 grams
  3. Pink Grapefruit: 7.05 grams
  4. Watermelon: 7.55 grams
  5. Strawberries: 7.68 grams
  6. Avocados: 7.82 grams
  7. Cantaloupe: 8.16 grams
  8. White Grapefruit: 8.19 grams
  9. Honey Dew Melons: 9.09 grams
  10. Lemons (w/o skin): 9.32 grams
  11. Peaches: 9.54 grams
  12. Blackberries: 9.61 grams
  13. Limes: 10.54 grams
  14. Nectarines: 10.55 grams
  15. Papayas: 10.82 grams
  16. Apricot: 11.12 grams
  17. Plums: 11.42 grams
  18. Raspberries: 11.94 grams
  19. Cranberries: 11.97 grams
  20. Orange (Navel): 12.54 grams
  21. Pineapple: 13.12 grams
  22. Tangerine: 13.34 grams
  23. Passion-fruit: 13.60 grams
  24. Currants: 13.80 grams
  25. Apples (w/skin): 13.81 grams
  26. Guava: 14.32 grams
  27. Blueberries: 14.49 grams
  28. Kiwi: 14.66 grams
  29. Mangos: 14.98 grams
  30. Pears: 15.23 grams
  31. Coconut: 15.23 grams
  32. Cherries: 16.01 grams
  33. Grapes: 18.41 grams
  34. Pomegranates: 18.70 grams
  35. Fig: 19.18 grams
  36. Bananas: 22.84 grams
  37. Jack-fruit: 23.25 grams
  38. Plantains: 31.89 grams
  39. Persimmons: 33.50 grams

All values are taken from the USDA Food Composition Database.

For those of you who are questioning my sanity by including rhubarb, olives and avocados on this list, don’t blame me, blame the government. This is how they are classified.

Which of these fruits is your favorite? Let us know in the comments below.

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