Fruit is brilliant for you. It is rich in fibre, vitamins and protective plant compounds. But fruit also contains natural sugars, which means it contributes more carbohydrate than most veg.
You do not need to avoid it, especially if you are active, but a little smart pairing can help keep energy and blood sugar on a more even keel.
A quick stabilising tip
Combine fruit with a source of protein or healthy fat. The extra fibre, fat and protein slow digestion so glucose is released more gradually. Think apple with peanut butter, Greek yoghurt with berries, or a handful of nuts with dried fruit. If you are managing diabetes or prefer gentler rises in blood sugar, this simple habit helps.
Below are five tasty fruits that are naturally higher in carbohydrates, with easy pairing ideas to keep things balanced.
1) Banana
- Per medium banana: about 27 g carbs
- Why it is great: provides potassium, prebiotic fibre and quick fuel before exercise.
- Pair it with: 1 to 2 tablespoons peanut or almond butter, or slice over Greek yoghurt with chia seeds for extra protein and fibre.
2) Raisins
- Per small snack box (about 28 g): about 22 g carbs
- Why it is great: portable, naturally sweet and gives a little iron and fibre.
- Pair it with: a small handful of almonds or walnuts. The fat and protein help temper the quick hit of sugars.
3) Mango
- Per cup diced: about 25 g carbs
- Why it is great: rich in vitamin C, vitamin A and folate.
- Pair it with: Greek yoghurt and a sprinkle of pumpkin seeds. You get creaminess, crunch and slower digestion.
4) Pineapple
- Per cup diced: about 22 g carbs
- Why it is great: hydrating and a source of vitamin C and manganese.
- Pair it with: cottage cheese or ricotta. The protein balances sweetness and makes it a satisfying snack.
5) Apple
- Per medium apple: about 25 g carbs
- Why it is great: easy to carry, high in fibre and vitamin C.
- Pair it with: nut butter, cheddar slices or a small handful of mixed nuts for a steadier release of energy.
Portion sanity and everyday use
- A practical guide is two portions of fruit a day as part of your 5-a-day. One portion is roughly one medium fruit, two small fruits, or 80 g diced fruit.
- Use higher-carb fruits when you want fuel, such as 30 to 60 minutes before a workout.
- If you are aiming for a gentler impact, choose whole fruit over juice, keep portions moderate and add protein or fat.
High-carb fruits are not off the menu. Enjoy them in sensible portions, pair with protein or healthy fats, and lean on their vitamins, minerals and fibre. That way you keep the goodness, curb the spikes and stay fuller for longer.
Compiled by Jade McGee
First published ob Woman and Home
Also see: Intuitive eating: does eating just when you’re hungry really work?
