How the diets react
Diet Ratings
Nectarine contains approximately 10g net carbs per 100g. Stone fruit with high natural sugar content. One medium nectarine (140g) provides 14g net carbs, exceeding typical daily allowance significantly.
Whole plant fruit with no animal products or derivatives. Unprocessed and naturally vegan.
Whole stone fruit available to Paleolithic humans. Unprocessed, contains natural sugars, fiber, vitamins, and minerals. No processing or excluded ingredients.
Stone fruit with fiber, vitamins, and moderate natural sugars. Fresh whole fruit exemplifies Mediterranean fruit consumption patterns.
Plant-derived stone fruit. Carnivore diet excludes all fruits including nectarines, which are plant-based and contain plant sugars despite micronutrient content.
Whole fruit with no excluded ingredients. Fully compliant.
Nectarines contain excess fructose and polyols (sorbitol). Monash University rates them as low-FODMAP at 1 medium fruit (142g), but portions above this increase FODMAP load. Portion control is critical.
Monash University permits 1 medium nectarine, but some clinical practitioners recommend stricter avoidance during elimination phase due to polyol content and recommend testing in reintroduction phase.
Stone fruit rich in fiber, potassium, and vitamin C. Low sodium, minimal fat. Excellent DASH-compliant fruit choice supporting cardiovascular health.
Stone fruit with moderate glycemic index but ~9g net carbs per medium fruit. Higher sugar than berries. Usable as one fruit serving but requires careful portioning.
Stone fruit with polyphenols (chlorogenic acid, catechins), fiber, and antioxidants. Moderate sugar content acceptable within anti-inflammatory framework. Good nutrient-to-calorie ratio.
Good fiber (2.4g per 100g), moderate natural sugars, low fat, high water content (88%), low calorie density. Provides satiety and micronutrients (vitamin C, potassium). Works well in small portions due to natural sweetness.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.