Fruit is a staple of a healthy diet, a perfect snack, and a great on-the-go breakfast. But if you follow a low-carb diet, does the sugar naturally present in fruit prohibit it? Is there any low carb fruit you can eat and still stay on track?
Generally, the answer is yes. “People believe that fruits should be restricted or avoided completely because they are high in sugar. However, this is a very common mistake,” explains the nutritionist. Karin Kaplan Grumet, RD/CEDRD.
The fruit has many benefits and, according to the USDA, adults should consume approximately two cups of fruit a day. Not only do they have valuable nutrients like vitamin C, potassium, and folic acid, but they also contain fiber that takes a long time for our body to digest, helping you feel fuller and satisfied longer.
but fruit does It contains a significant amount of carbohydrates per serving, thanks to the naturally occurring sugar fructose. This is why it is recommended that people following a low-carbohydrate diet, such as the ketogenic diet, reduce the amount of fruit they consume.
“However, there are some fruits that can pass the test,” says Grumet. If you’re following a low-carb diet and wondering what fruits you can still eat, here are some common fruit varieties, ranked from lowest to highest in carbs.
1. Cherry Tomatoes
Yes, tomatoes are a fruit! You may not eat them like an apple, but they’re just as deliciously sweet and juicy when ripe, helping you satisfy that craving for just under six grams of carbs per cup.
2. Clementines
This tasty citrus is a variety of tangerines. They’re small enough for a sweet afternoon snack, so keep some on hand for when you need a refreshing snack!
3. kiwi
Don’t let their fuzzy exterior put you off: Kiwis are a great low-carb fruit that’s a solid shopping list staple. They are also in season for almost all year, excluding summer. One fruit has only 42 calories, so you can give your sweet tooth a good dose with this low-calorie fruit.
4. Strawberries
11.67 g per cup, reduced by half
To enjoy the maximum flavor of strawberries, enjoy them for spring and summer when they are in season. Pro tip: the smaller the berryThe more intense the flavor!
And while you may think citrus is king when it comes to vitamin C, a cup of strawberries actually has 149 percent of your daily needs of this vitamin!
5. blackberries
Compared to other berries, blackberries have a fairly low sugar content, with only 7 grams per cup. They are a great addition to yogurt and can also be mixed into salads for a sweet contrast.
6. raspberries
Another low-carb berry on this list, raspberries, are at their best in the summer and fall months. If you’re trying to decide whether to splurge on organic raspberries, investigation shows that it could be worth it, as organic raspberries have a significantly higher total antioxidant capacity than non-organic raspberries.
7. Peaches
Speaking of organic and non-organic fruits, peaches came in second on the list of produce with the most pesticides, right behind apples. So if you can opt for this particular low carb fruit, it’s probably worth it!
8. apples
You’ve probably heard the saying about an apple a day keeping the doctor away, but what about an apple a day keeping the pounds away? Research has shown that consuming Apples can lead to weight loss. in overweight individuals. However, it is not determined what type of apple or how much to consume, but it is a promising start.
9. molasses
A staple of fruit salads, molasses really shines in the summer. So if you buy this melon, make sure it is during the summer months to get the most out of its flavor. It’s also a fairly low-calorie fruit: you can enjoy a whole cup for just 61 calories!
10. plums
Plums, a type of stone fruit (along with peaches and mangoes), can be great as a topping for yogurt or cereal, and they’re also easy to enjoy as is. Keep one on hand for a small snack – a plum is just 30 calories and 7.5 grams of carbohydrates. – or eat a cup of sliced plums for a little more substance.
11. blueberries
Blueberries are one of the highest carb berries on this list, but they also provide a ton of great nutrients, like vitamin K, potassium, and fiber. Plus, you can fit a lot of blueberries in one cup, so if 21 grams of carbs make you nervous, know that even half a cup of blueberries is a solid serving.
12. cherries
No, we’re not talking about those sweet-looking maraschino cherries here. Dark cherries provide a lot of natural sweetness on their own, and although they appear very high on this list of low-carb fruits, they are still a healthy option for a sweet treat.
13. Bananas
Topping this list are bananas. They are not exactly a low-carbohydrate fruit, containing just under 27 grams of carbohydrates per banana, but they have tons of health benefits! A medium banana has 422 mg of potassium, only 105 calories and three grams of fiber. Plus, its natural peel packaging makes it an excellent fruit to take with you everywhere.
