Approved Low-Carb Fruit and Juice List for the South Beach Diet

Assortment of fruits
aluxum / Getty Images

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 Phase Two guidelines, 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.

Despite this, if you must, the South Beach Diet allows the following exceptions of dried fruit in one-ounce servings of the following:

  • Apples (about 4 rings)
  • Apricots (about 7 dried halves)
  • Figs (about 3 - occasional on Phase Three only)
  • Prunes, pitted (3 to 4 - once/week on Phase 2, OK on Phase 3)
  • Raisins (1 oz - once/week on Phase 3)

Drinking Fruit Juices on the South Beach Diet

Fruit juice is to be avoided until Phase Three. At that point, a 1/2 cup serving of a juice with no added sugar may be added once per week.

The best time to drink this is in the earlier part of the day to keep your blood sugar balanced later in the day.

Was this page helpful?