Keep your carb intake under control and keep fruit on hand to satisfy your sweet tooth. These dietitian-approved picks are low in carbs but packed with nutrition.
When it comes to cutting carbs, you don’t just need pretzels and bread. Carbohydrates are also present in fruit (which explains their sweetness), so logic might suggest giving up this type of diet – but don’t.
“Many low-carb diets recommend avoiding fruit because it is high in carbohydrates due to unhealthy natural sugars. Fruit contains so many health-promoting nutrients that eliminating fruit completely from the diet can be harmful,” says Trista Best. It is a registered organization. Explains the dietitian at Balance One Supplements, an online vitamin supplement store in Wilmington, Delaware. For example, fruits (as well as vegetables) provide heart-healthy dietary fiber, as well as vitamins and minerals that the body uses as antioxidants to fight various chronic diseases, according to previous research.
So you know that adding fruit to your diet, even low-carb, is beneficial. But this does not mean that everything worked out. According to Atkins.com, depending on your weight loss goals, a standard low-carb diet involves consuming 20 grams (g) to 100 grams of net carbs per day.
Some fruits contain fewer carbohydrates than others, which makes them a better choice. (Net carbs are the total carbohydrates minus fiber and sugar alcohols and are often counted on a low-carb diet like Atkins.) So to achieve your goal of losing weight, it is beneficial to choose fruits that contain the least amount of carbohydrates.
1. Strawberries (8.2 grams of net carbs per cup).
Strawberries are a great fruit for anyone on a low-carb diet — but even if you prefer blackberries, blueberries, or berries, fruits are generally low-carb. So when eaten in moderation, they’re a great choice for a sweet, low-carb snack. In addition, fruit is a nutritious option. “Berries are not only low in carbs, but they are a great source of antioxidants, vitamin C, and fiber,” explains Megan Wang, a registered dietitian in Vancouver, BC, who works with Algol, which provides free nutritional information. Recipes and exercises for bone health.
According to the USDA, one cup of whole strawberries, for example, contains 8.2 grams of net carbs, 2.9 grams of fiber (10 percent of the daily value, or DV) and about 85 milligrams (mg) of vitamin C ( 94 percent of DV). For comparison, one cup of berries contains 6.7 grams of net carbs, 8.0 grams of fiber (29% of the DV), and 32.2 mg of vitamin C (36% of the DV).
2. Oranges (9 grams of net carbs per small fruit).
Oranges are another option on a low-carb diet, as the USDA has 9 grams of net carbs per small orange. Wang explains that oranges are a source of potassium, which helps lower blood pressure. In fact, previous research has found that increased consumption of potassium-rich foods can have the same positive effect on blood pressure as taking potassium supplements.
Wong says oranges contain a hefty dose of immune-boosting vitamin C. The same small orange contains 174 mg of potassium (3.7 percent of the DV) and 51 mg of vitamin C (57 percent of the DV).
3. Avocado (1.1 grams net carbs per fruit)
Some people put avocados in the category of vegetables, but they’re actually a fruit, notes Gina Appel, RD, CDCES, who owns and operates Appel Nutrition Inc. , a South Florida-based company that provides individual and group nutrition counseling.
If you’re looking to cut down on your carb intake, a California avocado contains only 2.6 grams of net carbs and a healthy amount of monounsaturated fat, according to the USDA. (That’s only 1.3 grams of net carbs per half of the fruit!) Abel notes that monounsaturated fats can help lower LDL (“bad”) cholesterol.
According to a randomized controlled trial published in February 2020 in the Journal of Nutrition, one avocado per day may help lower LDL cholesterol in overweight and obese adults. “You can make fresh guacamole, add avocado to egg dishes, or toast with this low-carb fruit,” Abel suggests.
4. Olives (4.5 grams of net carbs per cup)
“Yes, olives are a fruit, and they are a source of unsaturated fats, as well as iron and vitamin E,” says Amanda Inquired, a registered dietitian and diet and nutrition consultant based in Chicago. According to the Mayo Clinic, healthy polyunsaturated fats, that is, monounsaturated and polyunsaturated fatty acids, promote heart health and reduce the risk of type 2 diabetes when they replace saturated fats.
According to the USDA, one cup of whole olives contains 4.5 grams of net carbohydrates, 1.9 grams of fatty acids, about 4.9 mg of iron (about 27 percent of the Daily Value), and 2.4 mg of vitamin E (about 16 percent of the Daily Value). Daily DV). ). . “Because olives are processed, they are high in salt, so it’s a good idea to keep an eye on your portion size,” warns Inquired.
5. Kiwi (8 grams of net carbs per fruit).
It’s probably one of the sweetest fruits, so you can imagine it’s off limits on a low-carb diet – but you can eat kiwis this way!
With skin (for extra fiber), one ear contains 8 grams of net carbs, 215 milligrams of potassium (about 5% of the DV), 24 milligrams of calcium (about 2% of the DV), and 64 milligrams of vitamin C. (71 percent of the DV), says the USDA. “Kiwi is also full of vitamin C,” says Shannon Lininger, RD, a dietitian and diabetes care educator in Las Vegas, Nevada.
According to previous studies, the antioxidants in kiwis help support immune function, which can help reduce the risk of colds and flu. “It’s great raw or blended into a smoothie or homemade popsicle,” Lininger continues.
6. Peaches (10.5 grams of net carbs per small fruit)
“They are great summer fruits because they can be eaten raw, transformed into a salad, or grilled as a side dish for your dinner,” says Leininger.
According to the USDA, a small peach contains 10.5 grams of net carbs, 247 mg of potassium (5 percent DV), 21 micrograms (mcg) of vitamin A (2 percent DV), and about 9 mg of vitamin C. (10 percent dv).
They say the phytochemicals (antioxidants) that give peaches their yellow/orange color help promote eye health. More research is needed, but consistent with other previous research, one or two servings of fresh peaches (and fruits and vegetables rich in these nutrients) has been found to protect older African American women against glaucoma. According to the American Optometric Association (AOA), lutein and zeaxanthin are two phytochemicals associated with eye health because they promote healthy cells in the eye and block harmful light waves.
7. Cherries (9 grams of net carbs per cup)
The USDA also notes that half a cup of cherries contains about 9 grams of net carbs, along with 7 mg of vitamin C (7.7 percent DV), an antioxidant.
“Cherries are a source of antioxidants that help protect against cell damage, and tart cherries are a source of sleep-aiding melatonin,” says Leninger. Results of a small pilot study published in the March-April 2018 issue of the American Journal of Therapy found that tart cherry juice is able to increase sleep time by up to 84 minutes in people with insomnia.
8. Watermelon (11.3 grams of net carbs per cup).
One cup of cantaloupe contains 11.3 grams of net carbohydrates, 57 mg of vitamin C (63 percent of the DV), 264 micrograms of vitamin A (29 percent of the DV), as well as 417 mg of potassium (9 percent of the DV). Agricultural data provided by the US Department of Agriculture. According to a study published in June 2019 in Foods, the vitamin C in cantaloupe has many disease-protecting medicinal uses — it has anti-inflammatory, antioxidant, and potential anti-cancer properties.
9. Watermelon (11 grams of net carbs per cup).
If you’re looking to cut carbs and boost hydration, watermelon is the fruit of choice because it’s so hydrating, Makayla Meisner, a registered dietitian based in Vail, Colorado, tells Greenhouse, an app that helps users shop for healthy foods. Products for their health and the planet. According to the USDA, one cup of watermelon contains 139 grams of water.
“It’s especially rich in a plant compound called lycopene. Which is responsible for watermelon’s red color and antioxidant properties.” He says. According to a research paper published in the International Journal of Food Properties in February 2019, “Watermelon contains the highest percentage of bioavailable lycopene, approximately 60 percent more than tomatoes.” “Bioavailability” means the body’s ability to absorb a substance. Research says lycopene reduces inflammation throughout the body, which may help reduce the risk of some cancers, such as breast, stomach, colon, and lung. The National Cancer Institute warns that chronic inflammation can damage DNA and lead to cancer.
One cup of watermelon contains 11 grams of net carbs and 6,890 mcg of lycopene. It also contains 170 mg of potassium (4% of DV) and about 12 mg of vitamin C (13% of DV). According to the USDA.
10. Honey Dew (14 grams of net carbs per cup)
One cup of honey melon contains 14 grams of net carbs, according to the USDA, and like cantaloupe. It contains antioxidants that help protect against cell damage. Antioxidants found in ghee also include lutein and zeaxanthin. According to previous studies, lutein and zeaxanthin may protect against age-related macular degeneration. As they protect against cell damage in the eye.
Manna is also a good source of vitamin C, with one cup containing 31 mg (34 percent DV). According to the National Institutes of Health (NIH). Vitamin C is a powerful antioxidant that strengthens collagen, supports the immune system. And plays a role in preventing cancer.
11. Grapefruit (14 grams of net carbs per small fruit)
Another option on a low-carb diet is grapefruit. A small fruit with 14 grams of net carbs, according to the USDA. Grapefruit is an excellent source of vitamin C, containing 69 mg (76 percent of the DV). It contains 278 mg of potassium (6 percent of the DV).
If you have high blood pressure. The potassium in grapefruit can help balance the amount of fluid and sodium in your body. It helps lower blood pressure, reducing the risk of stroke and heart disease, says the American Heart Association (AHA).
Despite the warning, grapefruit may interfere with some medications, the AHA warns. Talk to your doctor or pharmacist if you are taking medications to treat high blood pressure or high cholesterol. Relieve allergy symptoms, or prevent blood clots.
12. Lemon (3.8 grams of net carbs per fruit)
With only 3.8 grams of net carbs per fruit according to the USDA. Lemons are another fruit to add to your safe list. Whether you sprinkle lemon juice on a plate or add it to a glass of water. One lemon contains 80 mg of potassium (2% DV) and 31 mg of vitamin C (34% DV).
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