Low-carbohydrate diets are incredibly popular today. They help to lose weight quickly and get in good shape.
Many of them recommend avoiding fruits because they contain a lot of natural sugars, which means carbohydrates. However, this is not very good for your health. Completely eliminating carbohydrates can seriously harm the body.
At the same time, the standard recommendation of most low-carbohydrate diets limits carbohydrate intake to 20-100 grams per day. But even in this case, you can find a compromise by choosing berries and fruits with low levels of natural sugars and high amounts of valuable nutrients, including fiber, minerals, and antioxidants.
Strawberry
In one cup of ripe red berries, there are only 8.2 grams of carbohydrates, along with 2.9 grams of fiber (which constitutes 10% of the daily recommended intake) and approximately 85 mg of vitamin C (about 94% of the daily recommended intake). Therefore, consuming strawberries in moderation will not break the rules of the diet, but it will provide benefits and support your immune system. Among other low-carbohydrate berries, you can also include raspberries, blueberries, and blackberries, making them regular guests at your dining table!
Cherry
A small experimental study published in 2018 in the American Journal of Therapeutics showed that consuming tart cherry juice before bedtime helped increase sleep time by 84 minutes in patients with insomnia.
In one cup of cherries, there are only 9 grams of net carbohydrates, as well as 7 mg of vitamin C, a powerful antioxidant.
Avocado
“Many people consider avocado a vegetable, but it is actually a fruit. Half of an avocado (and it’s unlikely you’ll eat more than that in one sitting) contains 1.3 grams of carbohydrates. Additionally, this accessible exotic fruit provides valuable monounsaturated fats.
A study conducted in 2020, with results published in the Journal of Nutrition, showed that consuming one avocado per day may help reduce “bad” cholesterol levels in overweight or obese individuals.
Plum
In one average-sized fruit, there are only 7 grams of carbohydrates. Plums are also beneficial for promoting digestive regularity and preventing constipation, which is not uncommon when following a diet.
Olives
Surprisingly, olives are fruits too! They are also nutritious sources of unsaturated fats, as well as iron and vitamin E. Healthy fats, including those found in olives, support heart health and reduce the risk of developing type 2 diabetes, according to experts from Mayo Clinic.
In one cup of olives, there are only 4.5 grams of carbohydrates, 1.9 grams of beneficial fatty acids, and 2.4 mg of vitamin E.
Orange
One bright juicy fruit, like a small reminder of summer, provides the body with 9 grams of net carbohydrates. It is particularly beneficial to consume oranges for people with hypertension, as oranges are a valuable source of potassium.
A study published in Hypertension in 2005 showed that regular inclusion of potassium-rich foods in the diet helps control high blood pressure. One orange contains 174 mg of potassium, which is 3.7% of the daily recommended intake.
Kiwi
Many proponents of low-carbohydrate diets avoid these sweet fruits, but it’s entirely unnecessary! In one average-sized fruit, there are only 8 grams of net carbohydrates, along with an additional 215 mg of potassium, 24 mg of calcium, and 64 mg of vitamin C.
According to data published in the Canadian Journal of Physiology and Pharmacology, the antioxidants found in kiwi support immune functions and may reduce the risk of catching colds and the flu.
Cantaloupe
In one cup of diced cantaloupe flesh, there are 11.3 grams of carbohydrates, 57 mg of vitamin C, and 417 mg of potassium. This sweet fruit can be enjoyed on its own, incorporated into smoothie recipes and baked dishes, or used in salads and main courses.
It’s important to note that vitamin C, which constitutes 63% of the daily recommended intake found in cantaloupe, possesses powerful anti-inflammatory, antioxidant, and anti-tumor properties, as shown by numerous studies.
Peaches
One small peach provides 10.5 grams of carbohydrates, 247 mg of potassium, and 9 mg of vitamin C. These fruits are also valuable sources of the antioxidants lutein and zeaxanthin. These chemical compounds are important for maintaining eye health as they neutralize the harmful effects of ultraviolet light and reduce the risk of developing glaucoma.
However, to obtain the aforementioned benefits from peaches (and other foods rich in lutein and zeaxanthin), it is recommended to consume 1-2 servings daily in fresh form.
Watermelon
This juicy berry helps replenish hydration on the hottest days, as one cup of watermelon flesh contains approximately 139 grams of water! It also provides 11 grams of carbohydrates and 6890 mcg of lycopene.
According to data published in the International Journal of Food Properties in 2019, watermelon contains bioavailable lycopene, which reduces the risk of developing various types of cancer, including breast, stomach, colon, and lung cancer. Additionally, lycopene neutralizes the damaging effects of UV radiation and reduces oxidative stress in the body.
Grapefruit
Due to its potassium content (278 mg per fruit), grapefruit can help normalize high blood pressure, reducing the risk of stroke and heart disease. These conclusions were drawn by experts from the American Heart Association (AHA).
In addition to potassium, grapefruit boasts a high concentration of vitamin C, which is particularly important to consume during the season of colds and flu. As for carbohydrates, there are relatively few in this sweet fruit, approximately 14 grams.
Lemon
The most popular citrus fruit today, the lemon, contains 3.8 grams of carbohydrates per fruit. As a bonus, it provides 31 mg of vitamin C for robust health, well-being, and maintaining youthfulness.
Conclusion
Embracing a low-carbohydrate diet doesn’t have to mean sacrificing the joy of consuming fruits. While it’s true that some fruits contain natural sugars and carbohydrates, there are plenty of options that fit within the guidelines of a low-carb lifestyle. By incorporating berries like strawberries, raspberries, blueberries, and blackberries, along with fruits like cherries, avocados, plums, olives, oranges, kiwis, cantaloupes, peaches, watermelons, grapefruits, and lemons, you can enjoy a variety of flavors while reaping the benefits of valuable nutrients, fiber, minerals, and antioxidants. These low-carb fruits offer not only deliciousness but also potential health advantages, such as supporting the immune system, aiding in sleep, improving heart health, promoting digestive regularity, reducing cholesterol levels, maintaining eye health, and even reducing the risk of certain types of cancer. So, say goodbye to the misconception that all fruits are off-limits in a low-carb diet and embrace the colorful and nutritious world of low-carb fruits to achieve your health and weight loss goals.
