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Nutrition

Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

10 Low-Carb Fruits and Berries

The robust nutrients of fruits entice their intake. Put their delectable, sweet flavors on a string, and their appeal pulls you towards them with even greater force. Commonly, though, individuals worry about the carb and sugar content of fruit, ultimately fading and discouraging their attraction. Resurface the sweet, nutrient-rich plant crops with these 10 low-carbohydrate fruits!

10 Low-Carb Fruits and Berries


But First, What Are Carbs?

Before jumping right into low-carb fruits, it is valuable to understand what the word “carb” actually entails. Generally, people assume its intake either hinders weight loss efforts or induces weight gain. However, carbs are the body’s primary energy source, using it to efficiently carry out daily functions. But “carb” is fundamentally an umbrella term encompassing a wide variety of products. The American Diabetes Association categorizes grains and grain-based foods, starchy and non-starchy vegetables, fruits and fruit juices, milk and dairy products, beans, and sweets and snack foods including pastries, chips, and sodas.

But it is important to remember carb sources can be valuable to health, especially whole grains, fruits and veggies, dairy products and beans. And when honing in on fruit, they offer much more than natural sweetness, but beneficial fiber and nutrients. Especially in individuals managing diabetes, knowing the carb content of fruit can be an essential piece to stable blood sugar (or glucose) or merely maximizing health through food!

10 Low-Carb Fruits

Based on a 100-gram serving, below lists the least to the greatest carbs (valued in grams) in fruit:

1. Watermelon (7.55 grams)
The high water content of watermelon leaves small room for carb to take over this well-recognized, summer fruit. Watermelon is an excellent low-carb fruit to keep you hydrated, especially on a warm day. Lycopene, the carotenoid providing watermelon’s color, is a powerful antioxidant that may protect against a variety of chronic diseases.

2. Strawberries (7.68 grams)
Full-bodied in flavor and bright in color, strawberries are a refreshing and popular berry. Not only are strawberries a low carbohydrate fruit, but they are rich in fiber, vitamin C, potassium, and folate. Find more delicious strawberry facts, tips, and with a recipe found in bistroMD’s own Health Library!

3. Avocadoes (7.82 grams)
Avocado is one the most (if not the most) unique fruits to grace itself in the diet. Its low-carb content may even be outshined, as avocadoes are actually a noteworthy source of fat. Unlike most fruits, avocadoes offer monounsaturated fat, a recognized “healthy” fat shown to protect against heart disease.

4. Pink Grapefruit (8.08 grams)
Citrusy, sour, and sweet... The trifecta of flavor grapefruit delivers is sought out by many. Though its unique taste is enticing, the low-carb content further deserves some mention! It is critical to mention, though, grapefruit has major interactions with an extensive list of medications and should be warned with caution.

5. Honeydew Melons (9.09 grams)
The juicy honeydew melon obtains its name from its reminiscent flavor when fully ripe, offering subtle tones of honey. But do not let the thought of sugary, sweet honey turn you away, as honeydew is a low-carbohydrate fruit. Slice up and consume on its own, throw into salads, or even blend into a chilled soup!

6. Peaches (9.54 grams)
The fuzzy, low-carb fruit is valuable not only for its rich and succulent taste and texture, but for its potential benefits to health. The nutritional content of peaches has been suggested to promote heart and skin health, fight against cancer, and aid in weight loss.

7. Oranges (11.75 grams)
Orange you glad we think this a low-carb fruit? Though this juicy, citrusy fruit may be low in carb, it further bursts with antioxidant-rich vitamin C while offering dietary fiber. To keep fiber optimized, opt for the whole fruit rather than the squeezed juice.

8. Apples (13.81 grams)
Apples are highly appreciated related to their fiber content. They offer both soluble and insoluble fiber forms, ultimately promoting good heart and digestive health. Enjoy these homemade applesauce recipes, cinnamon apple pancakes, or a cranberry, apple stuffed chicken breast!

9. Guavas (14.32 grams)
Though this tropical, low-carbohydrate fruit may not be as popular as others, guavas certainly deserve some recognition. Guavas boast in vitamins C and fiber and offer soft, sweet, and tangy characteristics when ripe. The flesh of guavas is enjoyed on its own or prepared into jellies and syrups.

10. Blueberries (14.49 grams)
Though the low-carb content of blueberries is notable, the powerful antioxidant properties of the berries should not go unrecognized Blueberries are considered one of the greatest antioxidant sources, protecting the body against damage and warding off disease. Learn more about the benefits of blueberries here.

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