Fruits That Have No Carbs are available for people with diabetes or that want to eat a low carb diet. They’re perfect for the ketogenic diet and fruitarians. Fruits contain large concentrations of natural sugar and carbs. A lot of people go for fruits because it’s healthy but there are many who try to avoid eating fruits because they think that all kinds of fruits have carbs and sugar, which makes them to gain weight.
Low-carb diet: Can it help you lose weight?
A low-carb diet restricts carbs, including those in grains, starchy vegetables, and fruit, and places an emphasis on meals high in protein and fat. Low-carb diets come in a variety of forms. There are different limitations on the kinds and quantities of carbs you can eat for each diet.
Purpose
A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.
Why you might follow a low-carb diet
You might choose to follow a low-carb diet because you:
- Want a diet that restricts certain carbs to help you lose weight
- Want to change your overall eating habits
- Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
Diet details
Your intake of carbs is limited when you follow a low-carb diet. Simple natural carbohydrates include lactose in milk and fructose in fruit. Simple refined carbohydrates include table sugar. Complex natural carbohydrates include whole grains or legumes (white flour).
Natural sources of carbohydrates are frequently found in:
- Grains
- Fruits
- Vegetables
- Milk
- Nuts
- Seeds
- Legumes (beans, lentils, peas)
In comparison to refined carbs, complex carbohydrates are generally absorbed more slowly and have a smaller impact on blood sugar. Moreover, they offer fiber.
Processed food is frequently supplemented with refined carbohydrates like sugar or white flour. White breads and spaghetti, sugar-sweetened sodas and drinks, cookies, cake, and candy are a few examples of foods with refined carbs.
Carbohydrates serve as the body’s primary fuel source. Complex carbohydrates are converted during digestion into glucose, a simple sugar that is released into the circulation (blood glucose).
In order for glucose to reach the body’s cells, where it may be used as fuel, insulin must first be released. The liver and muscles store excess glucose, and part of it is also converted to body fat.
The goal of a low-carb diet is to make the body use fat reserves for energy, which results in weight loss.
Typical foods for a low-carb diet
A low-carb diet often emphasizes proteins and some nonstarchy veggies. Generally speaking, a low-carb diet restricts grains, legumes, fruits, breads, pastries, sweets, starchy vegetables, and occasionally nuts and seeds. However, certain low-carb eating regimens permit modest amounts of entire grains, fruits, and vegetables.
With a low-carb diet, a usual daily allowance of carbohydrates is between 0.7 and 2 ounces (20 and 57 grams). These carbohydrate levels yield 80–240 calories. Some low-carb diets severely limit carbs during the first part of the diet before progressively allowing more of them.
In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45% to 65% of your total daily calorie intake. Therefore, if you consume 2,000 calories per day, carbs would make up 900–1,300 of those calories.
Results
Weight loss
If they limit their caloric intake and raise their physical activity, the majority of people can lose weight. You need to consume 500 to 750 less calories each day in order to lose 1 to 1.5 pounds (0.5 to 0.7 kg) per week.
Very low-carb diets, in particular, have the potential to cause higher short-term weight loss than low-fat diets. However, the majority of research have revealed that the advantages of a low-carb diet are not very significant at 12 or 24 months.
The weight loss associated with low-carb diets may not be solely due to calorie and carb reduction. According to some research, you might lose weight because the additional protein and fat make you feel fuller for longer, which encourages you to eat less food.
Other benefits
Low-carb diets that prioritize wholesome sources of protein, fat, and carbohydrates may help reduce the risk of heart disease and type 2 diabetes. In fact, practically every diet that aids in weight loss may, at least momentarily, lower cholesterol and blood sugar levels.
Risks
A sudden and drastic reduction in carbs can cause temporary side effects, such as:
- Constipation
- Headache
- Muscle cramps
Your body may convert fat into ketones for energy if you severely restrict your intake of carbohydrates. The ketosis state is this. Side effects of ketosis include poor breath, headaches, weariness, and weakness.
It’s unclear what sort of long-term health consequences a low-carb diet might bring about. Long-term carbohydrate restriction may cause gastrointestinal problems and vitamin or mineral deficits.
Some medical professionals think that eating a lot of fat and protein from animal sources may actually raise your risk of developing heart disease or some types of cancer.
If you decide to adopt a low-carb diet, be mindful of the proteins and fats you select. Limit foods high in saturated and trans fats, such as meat and dairy products with high fat content, as they may raise your risk of heart disease.
Low Carb & Non Carbohydrate Foods
Low Carb Animal Produce
Here’s the list of low carb animal produce you can find in Nigeria:
1. Beef
Beef is high in many important nutrients (like protein, iron and vitamin B12 )but not carbs. Beef has approximately zero (0) carbs.
2. Chicken
Chicken houses many important nutrients except carbohydrate.
The carb content in chicken is just about zero (0)
3. Pork
Pork meat is delicious, high in protein and fat. However, it contains a trace of carbs. In other words, pork contains zero (0) carbs approx.
4. Turkey
Turkey, just like chicken is a home of many key nutrients (except carbs). Turkey around about zero (0) carbs.
5. Egg
Eggs are one of the most nutritious foods on the planet. They are high in numerous nutrients but are quite low in carbs.
2 large eggs have about 1 gram of carbohydrate.
Low Carb Seafood
Here’s the list of popular low carb seafood you can find in Nigeria:
6. Catfish
Catfish is a delicious, high-protein, low-carb fish. Catfish has a carb count of about 0 grams per 3 ounces.
7. Salmon
Salmon is a highly nutritious fish that’s almost carb-free. 3 ounces of salmon fish contains approximately zero (0) grams of carbs.
8. Sardine
Sardines are another nutrient-choked foods that contain almost every single nutrient your body needs. However, they contain almost no carbs.
A 3 ounces sardine contains zero (0) carbs approximately.
9. Tuna
Tuna is also another fish that is low-carbs. A 3 oz (85g) chunk of tuna fish contains less than 1g of carbohydrate.
10. Lobster
Lobster is a delicious low-carb seafood. A 145 grams (g) lobster has a carb count of approximately 0 grams.
11. Shrimp
Shrimp is another low-carb seafood. 85g of shrimps contains just 1g of Carbs
12. Cheese
Cheese is naturally low in carbs. There are just about 1.3 grams of carbs in every 100 grams of cheese.
13. Butter
Butter is an almost carb-free dairy product. A tablespoon of butter contains approximately zero (0) carbs
14. Full-Fat Yoghurt
Full-fat yogurts are exceptionally delicious, nutritious and quite low in carbs.
A 100g full-fat yogurt has a measly 5 grams of carbs.
15. Greek Yoghurt
Greek yoghurt is a creamier, flavourful and less sweet type of yoghurt.
As a matter of fact, Greek yoghurt is slightly lower in carbs than the regular full-fat yoghurt.
A 100g full-fat yoghurt has a just 4 grams of carbs.
16. Wara (Tofu)
Wara (local Tofu) is another protein-rich, low-carb dairy product. 3 ounce of wara contains about 3 grams of carbs.
17. Coconut Oil
Coconut oil is very high in healthy fat, but very low in carbs. 100g of coconut oil contains zero (0) carbs.
18. Olive Oil
Olive oil (extra virgin) is one of the healthiest fat on the planet. Olive oil also has a carb count of zero (0) grams.
19. Palm Oil
Palm oil contains zero carbs.
20. Avocado
Believe it or not, avocados are fruits and they are relatively low in carbs.
100 grams of avocado has about 8.53 grams of carbs
Fruits You Can Eat on a Low-Carb Diet
Fruits are packed with nutrients and good-for-you antioxidants. But if you’re watching your carb consumption, be careful which fruits you eat.
If you’re on a low-carb diet, not all fruits are created equal.
Less than 45% of your daily calories should normally come from carbohydrates if you’re following a low-carb diet.
Fruits are generally nutritious and healthy because they are rich in antioxidants, which shield your body from free radicals, which are linked to chronic diseases including diabetes, cancer, and heart disease. However, if you’re limiting your carb intake, you need to be selective about the fruits you eat, advises Patricia P. Araujo, a professional dietician from Northwestern Medicine Digestive Health Center in Chicago.
According to the Dietary Guidelines for Americans 2020–2025, adults should eat roughly two servings of fruit daily. Jenifer Bowman, a registered dietitian with UCHealth in Fort Collins, Colorado, advises eating a variety of fruits in general. The antioxidant content of fruits, she adds, “helps prevent chronic diseases like heart disease and promotes the health of your brain. This is an additional benefit of eating a variety of fruit as part of a balanced meal.” Incorporating fruit into your diet has greater health benefits than avoiding it because you’re worried about the amount of carbohydrates it contains.
However, if you’re on a low-carb diet or a low-carb high-protein diet, you need to limit or avoid specific choices if you’re managing your carbohydrate intake.
Fruit juices and the majority of dried fruits with a lot of sugar wouldn’t go well with your eating plan.
Fruits drenched in syrup with a lot of sugar are also prohibited. Mangos and bananas are both quite high in carbohydrates, so you should limit how much of each you eat. Some commercial smoothies contain components that wouldn’t be the ideal choice if you’re following a low-carb diet, such as agave, honey, maple syrup, or fruit juice with added sugar.
1. Apples
Apples are a good fruit to pack in lunches or have as a crunchy snack, says Beth A. Czerwony, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition.
Having a crunchy apple as part of a mid-morning snack or to complement a meal are easy ways to stay full longer. Apples are great if you’re on a low-carb diet – a small, 4-ounce apple has about 55 calories and contains only 15 grams of carbohydrates. Apples also have fiber and contain nutrients such as vitamins C and potassium.
Individuals on a low-carb diet typically consume 100 to 150 grams of carbs a day, depending on their nutritional needs, says Lisa Jones, a registered dietitian based in Philadelphia.
2. Apricots
If you’re on a low-carb diet plan, it’s hard to go wrong with apricots, says Abby Sauer, a registered dietitian based in Columbus, Ohio, with Abbott Nutrition, a global health care company.
A medium-sized fresh apricot provides antioxidants, vitamin C, and only 4 carbs.
3. Avocados
Avocados are frequently used in low-carb recipes because they are high in fat and low in carbohydrates, according to Araujo. Avocados are mostly composed of unsaturated fats, which are good for the heart. Avocados don’t have any cholesterol like other fruits do.
About 12 grams of carbs and 9 grams of fiber are present in a standard avocado cup.
Avocados can be eaten in a variety of ways, including as is or in salads. Avocado chunks can also be used to a variety of soups.
4. Berries
A wide array of berries fit into a low-carb eating regimen, including:
- Blackberries.
- Blueberries.
- Raspberries.
- Strawberries.
Depending on the berry, these berries have between 12 and 15 grams of fiber and 7 to 21 grams of carbohydrates per cup. Berries are a fantastic source of fiber, potassium, and vitamin C while being low in calories and carbs, according to Bowman.
5. Cantaloupe
According to Czerwony, this delicious summer fruit has a high water content, is an excellent source of fiber, and includes vitamins A and C.
Only 13 grams of carbs are present in one cup of cantaloupe. “This fruit packs a powerfulhouse of vitamin C and vitamin A for only 60 calories per cup,” she claims. Additionally, it’s a great source of potassium, which aids with recuperation after exercise.
6. Carambola (star fruit)
According to Araujo, “this exotic fruit earns a five-star rating” for persons following low-carbohydrate diets. “The average amount of total carbs in one carambola is less than 10 grams.”
When split in half, the waxy, yellow-green fruit of the star fruit has the appearance of a five-pointed star. The fruit’s flesh normally has a mild, sweet, and tangy flavor, and its skin is edible. Star fruit can be eaten raw, added to salads, or used as a garnish.
7. Coconut
Coconuts should only be eaten in moderation because they are heavy in saturated fat. Shredded fresh coconut can be added to salads, desserts, soups, and sauces. There are 283 calories and approximately 12 grams of carbohydrates in one cup of shredded coconut.
Products made from dried coconut should be avoided as many of them include extra sugar. For that, it’s crucial to read the label, according to Araujo.
8. Figs
Fresh figs have a mild, sweet taste, and they make great snacks, Czerwony says. They’re also low in carbs: a 3.5-ounce fig has about 15 carbohydrates, and you can add figs to salads and oatmeal.
9. Grapes
Grapes are not only low in carbs, they contain antioxidants – which research suggests help prevent chronic diseases by protecting healthy cells from damage caused by free radicals, Bowman says.
A 1-cup serving of grapes contains just 16 grams of carbohydrates and contains only 62 calories.
10. Peaches
Peaches are a great source of both soluble and insoluble fiber, which helps control blood sugar levels. That in turn helps you feel fuller longer, and may help with weight loss, Czerwony says.
A medium fresh peach has 14 grams of carbs. Peaches also contain vitamins A and C and antioxidants.
11. Plums
One medium fresh plum is a good source of antioxidants, vitamins A and C, and only 7.5 grams of total carbs. Fresh, ripe plums are usually juicy and delicious; they make a nice snack or addition to a sandwich or wrap for lunch.
Here are three additional uses for plums:
- Grilled plums. Brush plums with a splash of olive oil and place them on a grill until they’re charred. Grilled plums can be added to salads, as dessert or served alongside grilled meat.
- Salad ingredient. Plum slices make a great addition to spinach and couscous salads.
- Roasted plums with oatmeal. For a tasty alternative to berries or banana slices, try roasted plum slices with your oatmeal.
12. Watermelon
Sweet, ripe watermelon is tasty, good for you and low in carbohydrates, Sauer says. One cup of watermelon has about 11 grams of carbs.
Watermelon is high in water content and low in calories. “It’s also rich in antioxidants and potassium, making it a perfect treat after a workout.”