Approved Low-Carb Fruit and Juice List for the South Beach Diet
The South Beach Diet allows fruit and fruit juices in Phase Two. While they are totally off-limits in Phase One, after that, you may be excited to add these back into your diet. This guide will help you phase back in according to the , starting with low glycemic fruit such as berries or grapefruit.
This low carb fruit list is arranged in approximate "glycemic order." We thought it a little more helpful as the South Beach Diet list below is alphabetical. Note serving sizes and plan accordingly.
Approved Fresh Fruit on the South Beach Diet
Fresh fruit is a staple in many dieters' meal plans as snacks or as part of a healthy breakfast. Below you'll find the proper size and weight of the fruit approved in phase two.
- Apples (small - 4 oz)
- ½ cup of unsweetened applesauce may be eaten on a limited basis (no more than once per week)
- Apricots (3 small - 5 oz)
- Bananas (medium - 4 oz or 7" long)
- Blueberries (3/4 cup)
- Cantaloupe (and presumably other melons, since they are similar, except for watermelon) (1 cup)
- Cherries, pitted (1 cup) (sour OK, sweet occasional)
- Cranberries (1/2 cup; not dried or sweetened cranberries)
- Grapefruit (1/2 cup)
- Grapes (1 cup, 3.5 oz, or 20 grapes)
- Kiwi (medium)
- Lemon (medium)
- Lime (medium)
- Mango (small or 1/2 medium - 3-4 oz)
- Nectarine (1 small - 5 oz)
- Orange (small - 6 oz)
- Papaya (small - 8 oz)
- Peach (medium - 4 oz)
- Pear (medium - 4 oz)
- Pineapple (1 cup - no more than once per week)
- Plum (2 small - 5 oz)
- Raspberries (1 cup)
- Strawberries (1 cup whole)
- Tangerine (1 medium - 4 oz)
- Watermelon (1 cup) - a rare treat
Eating Canned Fruit on the South Beach Diet
Fresh fruit is always preferred over canned. The approved canned fruit for the South Beach Diet is only for very occasional use, and should never be packed in heavy syrup.
However, Agatston doesn't mention that there is some fruit now packed in an artificially-sweetened syrup. Avoid both types if you must go canned and reach for that which is packaged in water.
Eating Dried Fruit on the South Beach Diet
Most dried fruits are only allowed on a very occasional basis, even in phase three. Use these sparingly if at all, as their lack of water may not be as appetizing or filling as whole fruit.
Video: Top 10 Low Carb Fruits and Vegetables
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