Some people might find it challenging to consume enough fruits daily, despite being aware of their importance. Some fruits may contain carbs, but that does not mean you should avoid eating them.
In addition to providing your bodies with essential nutrients, research has shown fruits lower the risks of many diseases.
Fresh fruits can provide these health advantages while at the same time they are also low in calories and fat.
For this very reason, consuming an additional amount of fruits for fat loss can be a great idea.
Dieticians and nutritionists also consider them a desirable option for those who want to reduce their belly fat.
However, when trying to cut the carbohydrate intake, some dieters might be leery of having fruits. After all, most fruits are high in carbohydrates and sugar.
Choosing the appropriate fruits in the proper quantities might allow you to reap the health benefits of these healthy and tasty foods while reducing your carbohydrate intake.
In this article, we will be looking at some of the best fruits that are low in carbs.
List Of Best Low Carb Fruits
Here are some of the top best low-carb fruits:
Strawberries
Strawberry is very popular for being a low-carb fruit. Ellagic acid, an important antioxidant to lower the risk of cardiovascular problems, is found in strawberries.
Research[1] shows that compounds derived from strawberries may slow the growth of malignancies.
As strawberries have a low glycemic index of 40, they are unlikely to cause sugar levels to spike.
Anything having a glycemic index of 56 or below is regarded as low because it indicates how rapidly a food might raise your sugar levels.Peaches
The flavorful and juicy peach is one of the best fruits to eat while losing weight on a low carbohydrate diet.
According to USDA[2], peaches contain only ten grams of carbohydrates per one hundred grams of fruit.
Additionally they are abundant in catechins and flavanols. They also have a low glycemic load and are among the best available low-sugar fruits.Avocados
Some people might not know, but avocados are a fruit even though they contain only a small quantity of carbohydrates.
According to studies[3], a single serving of avocados would provide you with an estimated 6.5 grams of fiber and 8.56 grams of carbohydrates.
You could also receive beneficial monounsaturated fatty acid from avocados, which are proven healthy for your heart.
Avocado might be served as an avocado tomato salad, with boiled eggs, or sliced on top of a wrap or a salad.Cantaloupe
Muskmelon or cantaloupe is the ideal example[4] of how low in carbs melons are in general.
Cantaloupes have 8.5 grams of carbohydrates per one hundred grams of fruit (according to USDA data).
This makes cantaloupe an excellent low-carbohydrate snack. You might add them to smoothies or eat them raw.Watermelon
Most individuals prefer watermelon as it is a low-carb fruit. Watermelon is also one of the few fruits high in lycopene.
Lycopene is a natural pigment that might reduce the risk of some types of cancer and heart issues. Watermelon has a high GI score of 75 because it lacks fiber.To prevent the risk of a spike in your blood sugar, you should consume watermelon after a meal with fiber or protein if you have a medical condition like diabetes.
The quantity of fiber in the fruit affects[5] its glycemic index. It affects the rate at which your body breaks down carbs from the fruit’s sugar.Pineapple
Pineapple is a low-carb fruit. This fruit found in the tropics is nutritionally rich. Even though it contains sugar, which is very healthy for growing babies, its quantity is not overpowering.
Pineapple has a little fat, making it a wonderful snack for people on the verge of losing weight.
Because of the delay in digestion caused by the soluble fiber, sometimes hunger might be reduced. The enzymes in the fruit also aid[6] digestion.Blackberries
People watching their carbohydrate intake often choose berries. Strawberries have the fewest carbohydrates of all berry types, while blackberries contain the fewest net carb.
There are 1.5 grams of fiber and 7.65 grams of carbohydrates in every one hundred grams of berries, accounting for a total of 5.65 grams per serving.
Blackberries contain[7] 9.65 grams of carbohydrates per one hundred grams, but fiber content is only 5 grams, leaving you with 4.30 grams of carbohydrates per serving.
As raspberries only contain 5.45 grams of carbohydrates per one hundred grams, they are also a delicious option.Along with many other essential nutrients, berries are a great source[8] of vitamin C, antioxidants, and potassium.
Additionally, they also include phytochemicals.Kiwi
This tart fruit is a delicious option that is low in carbohydrates. According to the USDA, Kiwi only has 16 grams of carbohydrates per one hundred grams.
As we know, kiwi increases healthy digestion and metabolism and promotes weight loss.The enzyme actinidin found in kiwis might aid in enhancing[9] your body’s protein digestion.
Honeydew
Another low carbohydrate fruit, honeydew, has 0.6 grams of fiber and 9.08 grams of carbohydrates per one hundred grams, accounting for 8.28 grams of carbohydrates in a serving.
It is also a great source of potassium, an electrolyte necessary for maintaining pH balance and healthy[10] metabolism.You might try honeydew melons wrapped in prosciutto for a salty and sweet starter.
Pear
Because of their low carb content, pears could be an excellent choice. This crisp fruit is also very low in calories which aids in weight loss. Per one hundred grams, pears have only 58 calories.
The nicest part about pears is that, as a result[11] of their high fiber content, it keeps a person from feeling hungry for longer.Gooseberry
This tart fruit is a renowned low-carb fruit. It helps in shedding extra pounds.
To lose weight and support a healthy metabolism, you could try eating one gooseberry per day[12].
One cup (6 grams) of raw gooseberries includes six grams of carbohydrates and fiber.Tomatoes
Although we use it as a vegetable, tomatoes are a renowned low carbohydrate fruit. When cooked, tomatoes are a plentiful supply of the antioxidant lycopene.
Tomatoes have several advantages[13], from shielding the skin from sun damage to promoting heart health. Tomatoes are also high in phosphorus, calcium, and potassium.Lemon
Lemons could also be considered one of the best citrus fruits that are low in carbs.
At the same time, according to studies[14] , it could also support fat loss and help in reducing the risk of cardiovascular diseases.
Conclusion
It is not necessary for low carbohydrate dieting to consist solely of fat and protein. Your low carbohydrate eating plan could benefit nutritionally[15] by including fruits.
As you adhere to your low carbohydrate diet, have these lists of low carbohydrate fruits accessible to help in spicing up your plate and ensuring that your plate is full of nutrition.
When cutting back on carbs, people do not have to give up on their favorite fruits. A diet that limits carb intake does not mandate that meals should only contain protein.
Therefore, to spice up a dish and increase its nutritional content, you might include some of the fruits mentioned in this list.
15 References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Sandra M Hannum Potential impact of strawberries on human health: a review of the science Crit Rev Food Sci Nutr. 2004;44(1):1-17. doi: 10.1080/10408690490263756. Available from: https://pubmed.ncbi.nlm.nih.gov/15077879/
- Peaches, yellow, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients
- Mark L. Dreher and Adrienne J. Davenport Hass Avocado Composition and Potential Health Effects Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. Published online 2013 May 2. doi: 10.1080/10408398.2011.556759
- Melons, cantaloupe, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
- Phisut Naknaen, Teerarat Itthisoponkul, Anchisa Sondee, et al. Utilization of watermelon rind waste as a potential source of dietary fiber to improve health promoting properties and reduce glycemic index for cookie making Food Sci Biotechnol. 2016; 25(2): 415–424. Published online 2016 Apr 30. doi: 10.1007/s10068-016-0057-z
- Maimunah Mohd Ali, Norhashila Hashim, Samsuzana Abd Aziz, et al. Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products Food Res Int. 2020 Nov;137:109675. doi: 10.1016/j.foodres.2020.109675. Epub 2020 Sep 17. Available from: https://pubmed.ncbi.nlm.nih.gov/33233252/
- Blackberries, raw FDC Published:10/30/2020 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102700/nutrients
- Ming Liu, Xin Qi Li, Courtney Weber, et al. Antioxidant and antiproliferative activities of raspberries J Agric Food Chem. 2002 May 8;50(10):2926-30. doi: 10.1021/jf0111209. Available from: https://pubmed.ncbi.nlm.nih.gov/11982421/
- Lovedeep Kaur, Mike Boland Influence of kiwifruit on protein digestion Adv Food Nutr Res. 2013;68:149-67. doi: 10.1016/B978-0-12-394294-4.00008-0. Available from: https://pubmed.ncbi.nlm.nih.gov/23394986/
- Nur Zuliani Ramli, Kok-Yong Chin, Khairul Anwar Zarkasi, et al. A Review on the Protective Effects of Honey against Metabolic Syndrome Nutrients. 2018 Aug; 10(8): 1009. Published online 2018 Aug 2. doi: 10.3390/nu10081009
- Holly Reiland and Joanne Slavin Systematic Review of Pears and Health Nutr Today. 2015 Nov; 50(6): 301–305. Published online 2015 Nov 23. doi: 10.1097/NT.0000000000000112
- Gooseberries, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
- Assunta Raiola, Maria Manuela Rigano, Roberta Calafiore, et al. Enhancing the Health-Promoting Effects of Tomato Fruit for Biofortified Food Mediators Inflamm. 2014; 2014: 139873. Published online 2014 Mar 12. doi: 10.1155/2014/139873
- Mi Joung Kim, Jung Hyun Hwang, Hyun Ji Ko, Hye Bock Na, Jung Hee Kim. Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women. Randomized Controlled Trial Nutr Res
. 2015 May;35(5):409-20. doi: 10.1016/j.nutres.2015.04.001. Epub 2015 Apr 10. - Robert Oh; Brian Gilani; Kalyan R. Uppaluri. Low Carbohydrate Diet Last Update: July 12, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537084/
- About the Author
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.