10 Low Carb Fruits And Benefits Of Low Carb Diet

Medically reviewed by Maria Sarino, MD FACT CHECKED

If you’re on a strict low-carb diet, you may want to forgo fruit for some time. Low-carb fruits, on the other hand, are an option.

People choose to avoid fruits while on a low-carb diet because fruit has a larger carbohydrate load than most vegetables because of its higher sugar content.

While some sugars are unhealthy, for the most part, it is possible to consume healthy levels of them without going overboard on carbs by eating them in moderation.

low carb fruits

If you are health conscious and following a low-carb diet then you can opt for some best low-carb fruits which are beneficial for health and don’t contain a lot of carbohydrates.

Here, we have provided you with a list of the best 11 low-carb fruits which you can eat.

  1. Avocados

    Academia avocados are indeed a fruit, and their carbohydrate content is relatively modest as well.

    If you eat 100 grams of avocado, you’ll get an estimated 8.53 grams of carbohydrate and 6.7 grams of fiber, resulting in just 1.83 grams of carbs!

    In addition, the monounsaturated fats found in avocados are recognized to improve cardiovascular health.

    Cooked eggs, salads with avocado, and avocado-tomato dressing are all delicious ways to enjoy this healthy fruit.

    Aside from the health benefits, here are 16 other reasons to eat avocados.

  1. Watermelon

    Watermelon is a low-carb fruit that is perfect for a hot summer day. In addition to quenching your thirst, it’s a great source of vitamin C.

    Beta-carotene, the ingredient that gives watermelon its red color, is more abundant in watermelon than in berries.

  1. Cantaloupe

    Only 8 grams of carbs will be consumed for every 100 grams of cantaloupe you eat. About a huge wedge, or about a quarter of a cup.

    Cantaloupe is cholesterol-free, sodium-free, high in vitamins A and C, and a strong source of folate. Make a smoothie out of it by combining it with yogurt and ice.

  1. Strawberries

    Strawberries are another best option for low-carb fruits. Almost as much vitamin C as orange can be found in eight medium strawberries or one cup of slices.

    The phytonutrients they contain fight cancer and inflammation, and they also help to keep your heart strong.

    Berries, which are in season from spring to summer, are delicious eaten straight off the bush.

    Make sure you don’t dip them in chocolate. It’ll raise your carbohydrate intake too much.

  1. Blackberries

    Blackberries are an excellent complement to a keto diet, whether you use them in a recipe or simply munch on a few as a healthy snack.

    Just 3 grams of net carbohydrates may be found in a 12-cup serving, according to USDA data, making it one of the lowest-carb options available.

    Almost 4 grams of fiber (13 percent of your daily value) and 3.5 grams of sugar are found in the same serving size.

    In addition, blackberries give 117 milligrams of potassium, 15 milligrams of vitamin C, and 14 milligrams of vitamin K.

    The 31 calories in a half cup of this low-calorie fruit make it an excellent weight-loss snack, too.

  1. Oranges

    According to the USDA, a small orange has 9 grams of net carbohydrates, making it an excellent low-carb food option.

    The potassium in oranges, according to Wong, may assist to reduce high blood pressure.

    Increased consumption of potassium-rich foods has been demonstrated to have the same beneficial effects on blood pressure as taking potassium supplements in previous studies.

    Oranges include a large amount of vitamin C, which Wong believes helps enhance the immune system.

    174 mg of potassium (3.7 % of the DV) and 51 mg of vitamin C can be found in the same orange (57 percent of the DV).

  1. Kiwi

    A low-carb diet would seem like a no-go for something as sweet as a kiwi, but that’s not the case at all!

    In addition to the 8 grams of net carbs, a kiwi with the skin on offers 215 milligrams of potassium, 24 milligrams calcium, and 64 milligrams of vitamin C, according to the USDA.

    N.V.-based dietitian and diabetic educator Shannon Leininger point out that Kiwis are also high in vitamin C.

  1. Peaches

    To lose weight, peaches are a great fruit to include in a low-carb eating plan.

    According to USDA data, peaches have only 10 grams of carbohydrates per 100 grams of fruit.

    Catechins and flavonols abound in peaches, making them an excellent source of antioxidant power.

    The low glycaemic index makes them an excellent low-sugar fruit option.

  1. Honeydew

    For every 100 grams, honeydew melon delivers roughly 9.09 trusted sources of carbs. Other nutrients found in the fruit include vitamin C and potassium.

    Potassium is an electrolyte that helps maintain appropriate blood pressure, regulate acid levels, and promote a healthy metabolism.

  1. Starfruit

    The net Carbohydrate count in a starfruit is 3.5 g per piece. One of the lowest-sugar possibilities is the Starfruit or Carambola, visually beautiful and exotic-looking fruit from the Amazon.

    In contrast to other tropical fruits, which tend to be high in carbohydrates, a medium-sized fruit only offers 30 calories, 3 grams of fiber, and less than 4 grams of net carbs.

What Is A Low-Carb Diet?

A low-carb or low-carbohydrate diet is one in which carbohydrates, such as those in sweet meals, pasta, and bread, are restricted.

Protein, fat, and a variety of vegetables are all found here. Various studies have shown that low-carb diets can help people lose weight and improve their health.

In the absence of uniformity, research into low-carbohydrate diets has become more difficult. Diets low in carbs have less than 20% of their calories from carbohydrates, according to the American Academy of Family Physicians’ definition of the diet.

Health Benefits Of Following A Low-Carb Diet

What makes you think cutting back on carbs might be beneficial to your health? There are numerous scientifically and clinically verified benefits.

  • Weight Loss

    The best way to become in shape is to lose weight. Carbohydrate restriction is a common weight-loss strategy.

    Several studies have demonstrated that low-carb diets are at least as successful as other diets, if not better.

    Without feeling hungry or needing to keep track of your caloric intake, cutting carbs helps you shed pounds faster. According to recent studies, a low-carb diet may burn more calories than other diets.

  • Reduce Type-2 Diabetes

    When blood sugar levels are reduced or even normalized, they may be able to halt the progression of type-2 diabetes.

    Even a small reduction in carbohydrate intake can have a significant impact on blood sugar levels, as noted by the American Diabetes Association.

  • A Grateful Bowel

    An upset stomach may be soothed by a low-carb diet, which may alleviate symptoms of Irritable Bowel Syndrome (IBS).

    Digestive problems such as indigestion and reflux can sometimes be resolved. Most of the time, this is the best part for those who are on a low-carb diet.

Conclusion

People around the world are turning to low-carb diets to help them shed pounds, the most popular of which is the ketogenic diet, which is high in fat.

As a result, fruits have gained a bad name among health and diet zealots. This is because they are high in sugars, which raises their carbohydrate count.

Many people are cutting out fruits and grains from their diets in favor of lower carbohydrate, high-protein alternatives.

As a result, fruits are one of the healthiest foods to consume, especially if you’re on a diet.