Low-carb diets are hugely popular today. They help you lose weight faster and get in good shape.
Many of them prescribe to give up fruits, since they contain a lot of natural sugars, and therefore carbohydrates. However, this is not good for your health. The complete elimination of carbohydrates can cause serious harm to the body.
However, the standard recommendation for most low-carb diets is to limit carbohydrate intake to 20-100 grams per day. Even so, you can choose berries and fruits that are low in natural sugars and high in valuable nutrients. These include fiber, minerals, and antioxidants.
Berry Flavored Fluids
With the advancement, many drinks contain artificial flavors of berries. However, they are not healthy at all. Many vaping liquids use these artificial flavors.
Even many alcohols containing drinks are prepared from fruits and berries. But this does not mean that they are healthy. You need to read the packaging details before drinking it.
But those who have become addicted to these drinks should try to quit it. And if they face some serious symptoms, contact a specialist. They now easily guide on a phone call about how to deal with withdrawal symptoms. Get cured before it gets too late.
Top Berries and Fruits for Low-Carb Diet
One cup of ripe red berries contains only 8.2 grams of carbohydrates, plus 2.9 grams of fiber and about 85 mg of vitamin C. Therefore, their reasonable use will not violate the dietary rules but will benefit and support the immune system.
Other low-carb berries include raspberries, blueberries, and blackberries, make them a regular on your dinner table!
A small pilot study published in 2018 in the American Journal of Therapeutics found that drinking tart cherry juice before bed helped increase sleep time by 84 minutes in patients with insomnia.
At the same time, one cup of cherries contains only 9 g of net carbohydrates, as well as 7 mg of vitamin C, a powerful antioxidant.
A lot of people think of avocados as a vegetable, but it’s a fruit. Half an avocado (and you’ll hardly be able to eat more in one go) contains 1.3 grams of carbohydrates. At the same time, affordable exotic will delight the body with valuable monounsaturated fats.
A 2020 study summarized in the Journal of Nutrition found that eating one avocado a day can help lower “bad” cholesterol levels in overweight or obese people.
One medium fruit contains only 7 g of carbohydrates. Plum is also good because it helps to normalize digestion and helps prevent constipation (which is not uncommon when following a diet).
Surprising but true: olives are also fruits! They are also nutritious sources of unsaturated fat, as well as iron and vitamin E. Healthy fats, such as those found in olives, improve heart health and reduce the risk of type 2 diabetes, according to the Mayo Clinic.
One cup of olives contains only 4.5 grams of carbohydrates, 1.9 grams of healthy fatty acids, and 2.4 mg of vitamin E.
One bright juicy fruit, as a small reminder of summer, will bring 9 g of net carbs into the body. It is especially useful for people with hypertension since oranges are a valuable source of potassium.
A 2005 study published in Hypertension found that regularly eating foods high in potassium can help keep high blood pressure under control. One orange contains 174 mg of potassium, which is 3.7% of the daily value.
This sweet fruit is avoided by many low-carb advocates. And completely in vain! One medium fruit contains only 8 g of net carbohydrates and an additional 215 mg of potassium, 24 mg of calcium, and 64 mg of vitamin C.
According to data published in the Canadian Journal of Physiology and Pharmacology, the antioxidants found in kiwi support the body’s immune functions and may reduce the risk of colds and flu.
One cup of chopped melon pulp contains 11.3 grams of carbohydrates, 57 mg of vitamin C, and 417 mg of potassium. Sweet fruit can be eaten in its pure form, included in recipes for cocktails and casseroles, prepared for salads and main courses.
It’s important to note that vitamin C, 63% of the daily value in melon, has powerful anti-inflammatory, antioxidant, and anticancer properties, according to numerous studies.
One small peach will provide 10.5 g of carbohydrates, 247 mg of potassium, and 9 mg of vitamin C. These fruits are also valuable sources of the antioxidants lutein and zeaxanthin.
These chemical compounds are important for maintaining eye health as they neutralize the harmful effects of UV light and reduce the risk of glaucoma. However, to obtain the above benefits, peaches (and other foods with lutein and zeaxanthin) need to be consumed fresh, 1-2 servings daily.
This juicy berry will help to replenish moisture reserves on the hottest day because there is about 139 g of water in one cup of watermelon pulp. Also, it has 11 g of carbohydrates and 6890 mcg of lycopene.
According to data published in 2019 in the International Journal of Food Properties, watermelon has bioavailable lycopene, which has been shown to lower the risk of several cancers, including breast, stomach, colon, and lung cancers. And besides, it neutralizes the destructive effect of UV radiation and relieves oxidative stress in the body.
Thanks to its potassium content (278 mg per fruit), grapefruit can help normalize high blood pressure, reducing the likelihood of strokes and heart disease. These are the conclusions of the American Heart Association (AHA).
In addition to potassium, grapefruit boasts a high concentration of vitamin C, which is especially important to take during seasonal colds. As for carbohydrates, there are relatively few of them in a sweet fruit – about 14 g.
The most popular citrus today contains 3.8 g of carbohydrates per fruit. It has a bonus – 31 mg of Vitamin C for good health, wellness, and youthfulness.
Carbohydrates are good for the body, but an excess of anything in the body causes trouble. So eat these above-mentioned fruits and berries, if you are on a low-carb diet.