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

Individuals commonly 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 carb fruits!

Details_Article_Default.htm


Eating fruit is often discouraging for those limiting carb content. However, fruits offer valuable nutrients that can lead to numerous health benefits.

So rather than avoiding "nature's candy" altogether, incorporate these low-carb fruits into a well-balanced diet.

What Are Carbohydrates?

Before establishing low-carb fruits, it is valuable to understand what the word "carb" actually is. Generally, people assume carb intake hinders weight loss efforts. They may also believe it can lead to weight gain.

However, carbs are the body's primary energy source. It is used to efficiently carry out daily functions. But "carb' is fundamentally an umbrella term encompassing a wide variety of foods.

The American Diabetes Association indicates foods that contain carbohydrate are:

• Grains like rice, oatmeal, and barley
• Grain-based foods like bread, cereal, pasta, and crackers
• Starchy vegetables like potatoes, peas and corn
• Fruit and juice
• Milk and yogurt
• Dried beans like pinto beans and soy products like veggie burgers
• Sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips

It is important to remember carb sources can be valuable to health. This is especially true for whole grains, fruits and vegetables, dairy products, beans and legumes.

When honing in on fruit specifically, they offer much more than natural sugar and sweetness, but beneficial fiber and nutrients! This is particularly true when consuming fruits in their whole form.

Especially in individuals managing diabetes, knowing the carb content of fruit can be an essential piece to manage blood sugar levels. Incorporate fruit into a balanced diet can also help you lose weight and improve overall health.

10 Low-Carb Fruits

The low-carb fruit list below categorizes from lowest carbs to the highest. Carb content is also valued in grams and based on a 100-gram (g) serving.

1. Watermelon

Carb content: 7.55 g

The high water content of watermelon leaves small room for carb to take over this well-recognized, summer fruit. And being comprised of 91 percent water, this luscious fruit is a valuable hydration source.

Watermelon is rich in citrulline, vitamins C and A, pantothenic acid, copper, potassium, and biotin. Lycopene, the carotenoid providing watermelon's color, is also powerful antioxidant that may protect against a variety of chronic diseases.

Watermelon has been suggested by the Arthritis Foundation as one of the best fruits for arthritis. It contains beta-cryptoxanthin, a carotenoid recommended to reduce the risk of rheumatoid arthritis.

2. Strawberries

Carb content: 7.68 g

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.

Strawberries are high in the chemicals anthocyanins and ellagic acid. Studies show consuming berries that contain these bioactive compounds may have potential to protect against cancer. They may also aid in the prevention of inflammatory disorders and cardiovascular diseases.

There are numerous delicious ideas for strawberry season, including a strawberry and spinach salad with honey balsamic vinaigrette. They also are the shining star in this guilt-free frozen strawberry margarita, packing major flavor for a mere 130 calories!

3. Avocados

Carb content: 7.82 g

Avocado is one of the most (if not the most) unique fruits to grace itself in the diet. Its low-carb content may even be outshined, as avocados are actually a noteworthy source of fat.

Unlike most fruits, avocados offer monounsaturated fat, a recognized "healthy" fat shown to protect against heart disease. Even aside from their healthy fat content, avocados are ample in fiber and potassium to support digestive and heart health, respectively. The unique fruit is also rich in folate, copper, and vitamins B6, C, E, and K.

You also do not want to miss this avocado recipe you have been waiting for! (Hint: It is cool, creamy, and perfect for a warm summer's day!)

4. Pink Grapefruit

Carb content: 8.08 g

Citrusy, sour, and sweet... The trifecta of flavor grapefruit delivers is sought out by many. The citrus fruit boasts in antioxidants, largely in the form of phytochemicals. The powerful antioxidants paired with grapefruit's potassium and fiber content can help maintain a healthy heart.

As a word of caution, grapefruit is a familiar food and drug interaction. Check with your doctor about eating the fruit if taking prescription medications.

For a healthier-for-you dessert recipe that is naturally sweetened, relish on this honey drizzled broiled grapefruit.

5. Honeydew

Carb content: 9.09 g

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! What's more, honeydew offers folate, potassium, magnesium, and vitamins B6, C, and K.

Slice up and consume on its own, throw into salads, or even blend into this honeydew soup recipe!

6. Peaches

Carb content: 9.54 g

The fuzzy, low-carb fruit is valuable for its rich and succulent taste and texture. The nutrients peaches supply, including vitamins A and C, can also promote healthy skin and hair.

Peaches pair well with a number of foods, including oatmeal and cottage cheese. Also blend up this peach, raspberry, and basil protein smoothie to kickstart your morning or cool down after the gym

7. Oranges

Carb content: 11.75 g

Orange you glad we think this a low-carb fruit? Though this juicy, citrusy fruit bursts with antioxidant-rich vitamin C while offering dietary fiber. To keep fiber optimized, opt for the whole fruit rather than the squeezed juice.

This citrus fruit is notorious for its high vitamin C content, boosting the immune system and fighting against the common cold. But albeit its high nutrient content, oranges are considered to be a low GI fruit.

In addition to enjoying orange in its whole form, the zest can also enhance the flavor of recipes. For instance, the zest of an orange truly invigorates this maple cranberry yogurt parfait!

8. Apples

Carb content: 13.81 g

Apples are highly appreciated related to their fiber content. They offer both soluble and insoluble fiber forms, ultimately promoting good heart and digestive health. Apples also display a low GI score while offering significant amounts of fiber.

They also contain significant amounts of vitamin C and potassium along with other plant components including quercetin, catechin, and phlorizin.

Apples complement numerous sweet and savory recipes, including these homemade applesauce variations and a cranberry apple stuffed chicken breast.

9. Guavas

Carb content: 14.32 grams

Though this tropical, low-carbohydrate fruit may not be as common as the others, guavas certainly deserve some recognition! Guavas boast in fiber, potassium, folate and vitamins A and C.

The flesh of guavas offers a soft, sweet, and tangy characteristics when ripe. They are often enjoyed on their own or prepared into jellies and syrups. Additional unique guava recipes include stuffed French toast, queso fresco grilled cheese, glazed chicken thighs, and Hawaiian roasted pork.

10. Blueberries

Carb content: 14.49 g

Blueberries may be low in carb, but they are power-packed with valuable nutrients and antioxidants. They are also high in fiber, vitamins C and K, manganese, and copper.

Thanks to their rich nutrient profile, the benefits of blueberries include supporting heart, digestive, skin, and brain health. They may also lead to a healthier weight and longer life.

Enjoy blueberries with other berry varieties, including in this mixed berry crepe recipe. Also guiltlessly indulge on healthy blueberry cheesecake or sip on a refreshing fizzy blueberry mint drink.

Written By Sarah Asay, RDN. Published on September 28, 2017. Updated on April 03, 2019.

JOIN THE #BISTROMD COMMUNITY

Follow @bistroMD



Start Your Diet Today!



Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.




as seen on...   
Dr Phil
NBC
Lifetime Network
The Biggest Loser
The Doctors