It is a common misconception that fruits are a no no on a reduced carb diet. It’s regular advice to avoid natures candy when trying to lose weight because the high carbs are suppose to spike blood sugar levels making it harder on your weight loss.
This is just not true. Not all fruit is high in sugar and carbs. There are many delicious fruits we can eat without breaking our diets, and they even have some amazing properties that will improve our health and make our diet easier in the long run.
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1: Fatty fruits
Fatty fruits are fruits that are loaded with healthy oils and high in fiber as opposed to sugars.
Although they still pack a few carbs, the oils in these fruits are so beneficial for us that it is worthwhile. These fruits are powerful antioxidants and great for our skin, arteries, and immune system.
Avocado is a large fatty fruit from South America. It has a delightful creamy texture and provides 29 grams of fats to 17 grams of carbohydrate, of which 13 grams are fiber. Add this fruit to salads to replace mayonnaise.
Olives are a cheaper fatty fruit. Olive oil has long been praised for its anti-inflammatory properties. Do not cook with olive oil at high temperatures, as this makes it oxidize. Instead, cook lightly and add it to stews and salads.
2: Berries
Berries are low in calories and low in carbs, but very high in antioxidants. They are also fairly sweet. This makes them a perfect addition to a reduced carb diet.
Steer clear of the sweetest ones, like grapes and strawberries, as they are highest in carbs and lowest in nutrients.
Blueberries are known to be a superfood, packed full of antioxidants and vitamins to keep you going.
Raspberries are the most accessible healthy berry. Have them on top of nut-based “Paleo cereal”.
Goji berries are everyone’s favorite superfood. They are very bitter fresh, but this means they are full of vitamin C and antioxidants. Add to smoothies to mask the taste.
3: Nonsweet fruits.
Nonsweet fruits are fruits that are low in carbs. They don’t taste like fruits, but they are full of water and fiber, which is great for us, and also have many of the micronutrients we find in sweet fruits.
Cucumber is a delightful, water and fiber loaded nonsweet fruit. It also has trace minerals that help with rehydration.
Tomatoes are great if you have no issue with nightshades. Loaded with vitamins and compounds that promote fat loss.
Squashes are chock full of Vitamin A and iron, among other things, but are ridiculously low calorie and delightful as a cold slaw or a hot soup.
Peppers have plenty of Vitamin C, but without having to eat much sugar. Chili peppers also boost our metabolisms.
Eat them all in salads, raw if possible.
4: Citrus fruits.
Citrus fruits are a wide range of fruits full of minerals and vitamin C. Vitamin C is an essential part of our diets and although we can get it elsewhere, fresh citrus is a great source.
For maximum micro-nutrient value, choose sour citrus fruits. Do not pair with real dairy.
Grapefruit is a great option if you are not too keen on the idea of completely sour citrus. Eat it raw for breakfast, or in a smoothie. It pairs well with vegan yogurt alternatives, greens, and berries.
If it is too much, consider grilling it.
Lemons are the best citrus fruit if you find a way to eat them raw. Avoid adding them to sweet things or cooking them. Instead, try adding lemon juice to raw juices and raw smoothies. This will give you loads of vitamin C and minerals.
Kumquats are a great, bite-sized citrus. They are loaded with nutrients, and you can eat the peel too, boosting their fiber content. They make a lovely tangy addition to a salad if you slice them thinly.
5: All other fruits
Although by no means do you want to eat a pile of sweet fruit every day, there is no reason why, on a non-ketogenic, low carb diet, you should not have sweet fruits.
Make sure to count your carbs and measure your macros closely, but if you have 80 grams of carbs allocated for the day, eating a banana or some raisins is well within parameter.
Top 5 Low Carb Fruits
Fruits are a fantastic source of carbohydrates. They’re natural, unprocessed and are loaded with vitamins, minerals and phytonutrients. However, even though they’re good for you, certain fruits do contain higher concentrations of natural sugars than others. If you’re trying to limit the amount of carbohydrates you’re eating, choosing fruits with lower levels of natural sugars can make a big difference. That’s why in this article I’m going to be listing five of the best low carb fruits.
- Watermelon
Calories Per 1 Cup Serving = 46
Carbs Per 1 Cup Serving = 11.4g
- Of Which Fiber =6g
- Of Which Sugar =5g
- Of Which Other Carbohydrates =4g
Watermelon is the ultimate low carb fruit, containing just 11.4g of total carbs per serving. In addition to this, it’s one of the most hydrating fruits around and contains 91% water. Watermelon’s also an excellent source of magnesium (which boosts your metabolism, improves circulation and more), potassium (which maintains fluid balance in the body, supports muscle contractions and more), vitamin A (which supports healthy vision) and vitamin C (which helps the body build connective tissue).
- Strawberries
Calories Per 1 Cup Serving = 53
Carbs Per 1 Cup Serving = 12.7g
- Of Which Fiber =3g
- Of Which Sugar =1g
- Of Which Other Carbohydrates =3g
Strawberries are a sweet, tasty fruit and contain just 12.7g of carbs per cup. In addition to this, they pack a respectable 3.3g of fiber and over 100% of the recommended daily allowance (RDA) for vitamin C. Strawberries also contain high levels of health boosting iodine (which supports good thyroid health), manganese (which supports the production of various enzymes and hormones within the body), potassium and vitamin B9 (which helps your body fully extract the energy from the foods you eat).
- Avocadoes
Calories Per 1 Cup Serving = 240
Carbs Per 1 Cup Serving = 12.8g
- Of Which Fiber =1g
- Of Which Sugar = 1g
- Of Which Other Carbohydrates =7g
Avocadoes have a rich, creamy texture and contain a respectable 12.8g of carbohydrates per serving. However, unlike the other fruits on this list, over 75% of the carbohydrates in avocadoes come from fiber which means it contains the lowest number of carbohydrate calories. As well as being low in carbs, avocado is highly nutritious and contains lots of healthy fast (which protect and support your vital organs), B vitamins, vitamin C and vitamin K (which help your blood clot and your wounds heal).
- Peaches
Calories Per Small Peach = 51
Carbs Per Small Peach = 12.9g
- Of Which Fiber =9g
- Of Which Sugar =9g
- Of Which Other Carbohydrates =1g
Peaches are sweet, juicy and refreshing. Despite their sweetness, they’re relatively low in carbohydrates and pack a reasonable 12.9g per serving. They also contain high levels of potassium, vitamin A, vitamin B6 and vitamin C which collectively boost your vision, keep your skin healthy, ensure that your body extracts the maximum amount of energy from the foods you eat and much more.
- Blackberries
Calories Per 1 Cup Serving = 62
Carbs Per 1 Cup Serving = 14.7g
- Of Which Fiber =6g
- Of Which Sugar = 7g
- Of Which Other Carbohydrates =1g
Blackberries have a tart, juicy taste and pack 14.7g of carbohydrates per cup. They’re also loaded with anthocyanins (which reduce inflammation in the body, protect against oxidative damage and more), copper (which supports the production of important substances in the body), magnesium, manganese, potassium, vitamin C, vitamin E (a powerful antioxidant that protects your body from dangerous free radicals) and vitamin K.
Even if you’re following a low carb diet, you don’t have to avoid fruits completely. By eating the low carb fruits listed above, you’ll be able to enjoy numerous health benefits without loading up on sugar. So try them all, find your favorites and make them part of your diet today.
From Visually.
