Q&A: Don’t forget fruit in your low-carb diet!

Q: I have been following a low-carb diet for a few months now, and am pleased with the results. However, I very much miss eating fruits, which are mostly not allowed on the diet, and I am also worried that I may be missing out on some of the nutritional benefits of fruit. Can you give me the low-down on this aspect of low-carb dieting? — Laura, Columbus, Ohio

A: Thanks for the question, Laura.

You’re not the only one cutting back on fruit. According to a national survey just conducted by ACNielsen, it is estimated that about 11 million Americans have dropped fruit from their diet as a result of low-carb dieting.

And it may not be a good thing. The USDA Food Guide Pyramid recommends two to four servings of fruit a day, and many nutritionist recommend even higher amounts. Fruits are an excellent source of vitamin A and C and potassium and fiber. But, because of the amount of carbohydrates being high in most fruits, low-carb diets don’t allow for them except in very limited amounts (mostly limited to berries, which tend not to have such a high carbohydrate level.)

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In the survey, 1,000 Americans were polled, of whom 12 percent said they were on a low-carb diet. Of those, 30 percent said they had reduced their fruit consumption while 14 percent said they had eliminated fruit from their diet completely, resulting in many people missing out on large amounts of essential nutrients.

None of this is really necessary. Carbohydrate counts very widely between different fruits, meaning that it is quite possible to consume fruits while sticking to your low-carb diet. In terms of which ones to choose, many nutritionists suggest that low-carb dieters should choose the fruits that have the highest nutrient density and thus make the carbs count.

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Here are some fruits, other than berries, that rank high in nutrients with their respective carb counts:
(based on 1-cup serving size)
Avocado 12g
Papaya 14g
Cantaloupe 15g
Orange 14g
Apricots (dried, non-sulfured) 18g
Strawberries (organic) 11g
Kiwi 14g
Grapefruit (pink or red) 12g

Remember, numerous studies have shown multiple benefits from the nutrients in fruit, including those which help prevent cancer and heart disease. Be smart about dieting and be sure not to sacrifice health for quick weight loss.

Phil Lempert is food editor of the “Today” show. He welcomes questions and comments — as well as nominations for “hits” and “misses” in this column — which can be sent to or by using the mail box below. If he selects your nomination for publication, he’ll send you a SupermarketGuru.com Tote Bag! You can also visit his website at www.supermarketguru.com.

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