Fruits with least carbs include apples, avocado, kiwifruit, grapes and strawberries. Fruits with the most carbs include watermelon, cantaloupe, pineapple and bananas. You might know that fruits are packed with water and fiber, but do you also know about their least carbs in ounces? This article introduces types of fruits with least carbs.
Low Carb Fruits and Vegetables Guide
Are you looking to improve your health? Maybe you simply want to get rid of the excess belly fat? Whatever the reason may be, you are in the right place. Today, we are here to discuss the benefits of the popular low carb diet plans.
At the same time, we will focus on the many delicious low carb fruits and veggies that you get to enjoy.
Perhaps you are not allowed to eat any sweet potato anymore, but there are some pretty amazing replacements out there. Let’s see what gifts of Nature you get to enjoy in, shall we?
Benefits of a low carb diet
For quite some time now, low-carb diets have been all that people talk about. Here is a clear definition of what a low carb diet represents for anyone unfamiliar with the term. A low carb diet is a specialized diet plan that focuses on high protein and fat intake while reducing the total carbs intake.
Carbohydrates are not our enemy, but many of us tend to see them as such. It is important to remember that not every single carbohydrate is necessarily bad for our health.
Our bodies need proper carb intake to survive. After all, carbs are the primary energy source for our bodies. There are simple and complex carbs. Whenever you need an instant energy rush, grab a simple carbohydrate such as fruit juice. But, if you want long-lasting energy levels, then complex carbs are a better fit.
Often people like to track their net carbs intake. The term net carbs are different from the term total carbs. Total carbs include both indigestible and digestible carbs, including sugar alcohols. Net carbs, on the other hand, do not contain dietary fiber and sugar alcohols.
Many people like to track their net carbs intake since these are the ones that often trigger a spike in your blood sugar levels. By following a low carb diet, you are not obligated to track your net carbs intake, although it would not do any harm.
If you were to mention weight loss, the chances are that someone will instantly recommend trying a low-carb diet. And then some consider low-carb diets to be quite controversial.
In such a case, it is always good to see what science has to say about it. Here are a couple of scientifically-proven benefits that the low-carb diet has to offer.
It curves your appetite
When we try to lose weight, we tend to feel hungrier throughout the day. This often causes us to feel miserable and quit on our goals sooner than expected. If only there were something to help us. Wait – there is! As science suggests, a low carb diet can efficiently lower your appetite.
Mind you that the whole process happens in a rather natural, healthy way. By simply eating more protein and healthy fats instead of carbs, you are able to eat fewer calories while still feeling full and satisfied.
It induces fast weight loss results
If there is a big event coming up and you want to lose weight, you should give the low carb diet a try. Compared to the low-fat diets, a low-carb diet results in better and faster weight loss results. Again, there is nothing unhealthy about this process.
A low-carb diet focuses on eliminating the excess water from the body as well as lowering the insulin levels. This will cause noticeable weight loss results to take place as soon as the first week or two.
It eliminates belly fat
Most often, it is our belly fat that is causing us shame and low self-confidence. This is especially true for women, who tend to have a higher percentage of belly fat as compared to men. You would be happy to learn that a low carb diet can efficiently get rid of the excess belly fat for you.
It reduces blood sugar levels
The low carb diet is a good fit for anyone who has trouble keeping their blood sugar and insulin levels low. Eliminating carbs can reduce the risk of diabetes and insulin resistance, which is highly essential, especially in those with a medical and/or family history of diabetes. In the past, diabetes patients have reduced their insulin dosage by 50% almost immediately after starting a low carb diet plan.
It reduces cholesterol and triglyceride levels
Having high cholesterol and triglyceride levels is just as harmful as having high blood sugar levels. Instead of diabetes, in this case, you would struggle with a high risk of heart disease, arteriosclerosis, stroke, etc. Luckily, a low carb diet can help reduce your “bad” cholesterol and triglycerides levels while at the same time giving your “good” cholesterol the boost that it needs.
It maintains normal blood pressure
Another highly dangerous health issue is hypertension. Hypertension, too, is an important risk factor for several serious health problems. However, once again, the low carb diets are here to help you. By maintaining your blood pressure levels within the normal ranges, these diet plans will also prevent all of the potential health issues.
It fights metabolic syndrome
Metabolic syndrome is a health issue that we see very often today. It is linked to several health risks such as hypertension, diabetes, high blood sugar levels, etc. The good news is that science has proven the low carb diet plans to be highly effective in the treatment of the metabolic syndrome.
Types of low carb diets
Over the years, we have seen many diet plans that are based on the low carb intake principle. Let’s have a look at some of the most popular ones, shall we?
- The basic low carb diet
As the term suggests, this is a typical low carb diet. It is also known as a carb restricting diet. Compared to the well-known Western diet, the low carb diet is higher in protein while it contains low carbohydrate levels. The carb intake can variate anywhere between 150-50 grams. These numbers include the net carbs as well.
- The Keto diet
The Keto diet, also known as the ketogenic diet, may as well be the most popular diet plan of them all. This diet plan focuses on a very low-carb intake, while it is high in healthy fats. The aim is to put your body in a state of ketosis. To do that, you organize your meals around keto-friendly vegetables and keto-friendly fruit.
- The Atkins diet
Besides the Keto diet, the Atkins diet is quite a popular diet plan as well. The Atkins diet focuses on eating as little carbs as possible while at the same time enjoying as much protein and healthy fats as desired. Many suspect the safety of the Atkins diet. However, research suggests that this is a safe option as long as you intake enough dietary fiber. To do that, you may want to keep an eye on your net carbs intake.
- The low carb paleo diet
The Paleo diet is one of the best well-known diet plans out there. This specific diet plan encourages us to eat like our ancestors during the Paleolithic era. While the Paleo diet is not necessarily low carb, people prefer it to stick to a rather lower carb approach while still following Paleo’s main principles. The Paleo diet eliminates any kind of processed foods, legumes, dairy products, and grains. Instead, it focuses on meat, fish, eggs, low carb vegetables, low carb fruit, nuts, and seeds.
- The low carb, high fat diet
The low carb, high fat diet is a lot more like the previous diet plans. However, it has an even greater emphasis on eating whole, unprocessed foods. You would eat lots of fish, meat, eggs, dairy products, low carb vegetables, and fresh fruit.
Low carb diet and diabetes
As we mentioned earlier, research supports the use of low carb diets in the treatment of diabetes.
You may be surprised to learn that the low carb diet was the usual treatment method before insulin was ever introduced to the market. Both diabetes type 1 and type 2 can be efficiently managed by following a low carb diet.
Eating lots of low carb veggies and fruit, meat, fish, and dairy products is how you can improve your blood sugar levels. At the same time, you can improve your insulin sensitivity and reduce the risk of the long line of diabetes complications.
Low carb fruits
- Watermelon – Watermelon has the lowest carb content among all fruits. 100 g of watermelon contains as little as 7.55 g of carbs. Watermelon is also rich in several nutrients and vitamins, among which are Vitamin A, fiber, calcium, etc. At the same time, watermelon is a perfect fit for a calorie deficit as it contains very few calories.
- Berries – Berries have surprisingly high antioxidant levels. They are also rich in potassium and Vitamin C while being low in carbs. Their fiber content is impressive as well. Knowing that they are a great fit for any low-calorie diet plan. If you are looking for the berries with the least amount of carbs, we recommend stocking up on raspberries. 100 g raspberries offer 5.44 g carbs.
- Honeydew – Another excellent source of Vitamin C and potassium, among other nutrients, is honeydew. This is the perfect low carb fruit for anyone who has a sweet tooth. Not to worry, their net carbs content is quite low, coming at 9.09 g for 100 g of honeydew.
- Peaches – Peaches are the real summer treat. Surprisingly enough, they do not contain that many carbs nor do they have high-calorie content. One hundred grams of peaches will provide around 8.04 g net carbs.
- Avocado – If you are on the lookout for healthy fats, then you have to eat more avocados. Avocados are high in fats while being low in digestible carbs. One cup of avocado offers 13 g of carbs, with as much as 10 g being clean fiber. They are also rich in Vitamin C, potassium, and folate, among other nutrients.
Best Keto Low-Carb Fruits
A common question among those following a ketogenic diet is “which fruits can I eat?” Fortunately, there are fruits that fit into the keto diet, which gives you a variety of tasty options!
Keto-Friendly Fruits
Avocado
This fruit, lowest in net carbs, isn’t always thought of as a fruit, but it is! One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters. Enjoy them as they are, blend them up in smoothies, sauces, and guacamole, or use them to top a salad. They are extremely versatile!
Raspberries, Blackberries & Strawberries
A ¾ cup serving of these berries has between 5-6g of net carbs, thanks to these berries being high in fiber. Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.
Coconut Meat
Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties. Coconut is a tasty addition and can add tropical flair to many sweet and savory recipes!
Fruits To Avoid
Kiwis, plums, clementines, apples, and blueberries are all sweet and delicious but have higher carb counts and lower fiber counts, so their total net carb amounts range from 10-17g per serving. Compared to the fruits discussed above, these fruits aren’t the best options for those following a ketogenic diet. Their high carb amounts would not only take up a big chunk of your daily carb allowance, but could also potentially kick you out of or hinder you entering into ketosis.
These, of course, aren’t exhaustive lists so if you have questions about the carb count of any other fruit or food, there are numerous handy apps that make it easy to quickly look up this information. These apps also help you track what you are eating throughout the day, which is often a key to success when following a ketogenic diet!
Eight Low-Carb Fruits That Are Nutrient-Dense and Delicious!
Fruit is nature’s sweet treat. Going keto or low-carb doesn’t mean saying goodbye to all fruits. You’ll be pleased to hear you can choose from a number of juicy, tasty, colorful, and nutritious keto-friendly fruits. Some fruits are lower in carbs and can fit perfectly into a well-formulated ketogenic diet.
Keto-friendly fruits are also usually higher in fiber — a beneficial, indigestible type of carb that doesn’t count toward your total daily carb count. Let’s discuss eight of the most nutrient-dense low carb and keto-approved fruits and why you should eat them!
1. Strawberries
Ruby red strawberries are sweet, flavorful, high in fiber, and low in carbs. 1 cup of strawberries provides almost 3 grams of fiber and just over 10 grams of net carbs. Strawberries also give you micronutrients like manganese, folate, and vitamin C. Packed with antioxidants like anthocyanins, strawberries are an excellent fruity choice for the ketogenic diet
Check out these strawberrylicious recipes:
- Keto Pink Drink
- Strawberry Red Wine Jelly
- Chocolate-Covered Strawberries
2. Lemons
A popular yellow citrus fruit, lemons are often used to flavor drinks, desserts, and dishes. Lemon is low in sugar, with around 6 grams of carbs and just less than 2 grams of dietary fiber in each fruit. Lemons are rich in a type of fiber called pectin that helps regulate blood sugar levels, slow the growth of cancer cells, fight inflammation, and more. These juicy little yellow fruits are also high in several other nutrients, such as potassium and vitamins B6 and C
Try a lemony keto recipe:
- Lemon Meringue Cookie
- Lemon Bars
- Lemon Shrimp
3. Tomatoes
Contrary to popular belief, tomatoes are botanically classified as a fruit, even though they’re commonly used as a vegetable in various dishes and recipes. Tomatoes are much lower in carbs than lots of other fruits, making them a great choice for your ketogenic diet. There are only 7 grams of carbs and just over 2 grams of fiber in one cup (180 grams) of raw tomatoes. Tomatoes also provide beneficial plant compounds like beta carotene and lycopene
Enjoy these tomatoey keto recipes:
- Eggplant Parmesan with Marinara
- Fathead Pizza
- Summer Caprese Salad
4. Avocados
Yes, you read that right! Avocados aren’t actually a vegetable, but they are one of the tastiest low carb fruits!
Whether you’re interested in avocado keto toast or guacamole, the humble avocado is a hit among keto dieters! Botanically and biologically speaking, avocados are considered a fruit. Avocados give you plenty of heart-healthy fats, and they’re low in carbs with around 8.5 grams of carbs and almost 7 grams of fiber in a 3.5 ounce (100-gram) serving. Avocados also give you a range of nutrients, including folate, potassium, and vitamin K
Enjoy an avocado-rich keto recipe:
- Eggs in a Basket
- Keto Avocado Salad with Cucumber
- Keto Greens Smoothie
5. Raspberries
Raspberries are a healthy berry that’s low in carbs and rich in nutrients. 1 cup of raspberries (123 grams) provides around 7 grams of net carbs. Raspberries also provide vitamin C and K, copper, and manganese. These juicy little berries are also high in antioxidants that can reduce your risk of inflammation and chronic disease.
Try a sweet raspberry keto recipe:
- Raspberry Cheesecake
- Raspberry Turnovers
- Raspberry Coconut Tosca Cake
6. Star Fruit
Carambola or star fruit is a tropical fruit native to Southeast Asia. The star fruit is shaped like a star, hence its name. While it’s not as common as other fruits, it’s a popular choice for keto dieters due to its low carb content. 1 cup (108 grams) of star fruit contains only 7.3 grams of carbs and 3 grams of fiber. This unique, juicy fruit is packed with copper, potassium, vitamin C, and pantothenic acid
7. Peaches
Peaches are a stone fruit renowned for their sweet, juicy flesh and fuzzy skin. You might be surprised to hear that peaches are actually relatively low in net carbs and suitable for most keto dieters in moderation. With 15.7 grams of carbs and 2.5 grams of fiber in 1 cup (154 grams), you can include peaches in your ketogenic diet, as long as you moderate your portion size and pair them with other low carb fruits.
Peaches also contain niacin, potassium, and vitamins A and C. One study of 1,393 people regularly consuming peaches with other fruits and veggies high in stilbene and flavonoids found improved cholesterol and triglyceride levels. Cholesterol and triglyceride levels are considered risk factors for heart disease. Try a keto peach tea bourbon!
8. Cantaloupe
Cantaloupe is a type of muskmelon related to other varieties of melon, such as honeydew and watermelon. One cup (156 grams) of cantaloupe has just 12.6 grams of carbs and 1.2 grams of fiber.
Depending on your daily carb allowance, you might want to go for a smaller portion size to fit cantaloupe into your keto diet.
Consuming cantaloupe also gives you folate, vitamin K, and potassium. It’s also a rich source of beta carotene — a type of plant pigment involved in eye health and immune function