Oranges on a Keto Diet
The 12 Best Fruits to Eat on a Low-Carb Diet
Have fruit on hand to satisfy your sweet tooth while still keeping your carb intake in check. These dietitian-approved picks are low in carbs yet bursting with nutrition.
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Fitting fruit into your low-carb diet is possible.
When it comes to cutting carbohydrates, it's not only pastries and bread you have to think about. Carbs are also in fruits (which explains their sweetness), so logic might suggest canceling this type of food, too — but don't.
"While many low-carb diets recommend avoiding fruit because it tends to be higher in carbohydrates due to its natural sugar, it's not ideal for health. Fruit contains many health-promoting nutrients, and removing them from the diet completely could be detrimental," explains Trista Best, a registered dietitian at Balance One Supplements, an online vitamin supplement shop based in Wilmington, Delaware. For example, fruit (as well as vegetables) provides heart-healthy dietary fiber, along with vitamins and minerals that the body uses as antioxidants to fight various chronic diseases, points out past research.
So you know including fruit in your diet, even a low-carb one, is beneficial. But that doesn't mean that anything goes. A standard low-carb diet involves eating no more than 20 grams (g) to 100 g of net carbs per day, depending on your weight loss goals, according to Atkins.com.
RELATED: Which Low-Carb Diet Is Best for People With Diabetes?
Some fruits have a lower amount of net carbs than others, making them a better choice. (Net carbs are total carbs minus fiber and sugar alcohols, and are often counted in low-carb dieting, such as Atkins.) So to hit your weight loss goal, it helps to choose fruits with the lowest amount of carbs.
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Strawberries (8.2 g Net Carbs Per Cup)
Strawberries are a great fruit for anyone on a low-carb diet — but even if you prefer blackberries, blueberries, or raspberries, berries as a whole have little net carbs. So when eaten in moderation, they're a good choice for a sweet yet low-carb snack. Plus, berries are a nutritious choice. "Berries are not only low carb, they're a good source of antioxidants, vitamin C, and fiber," explains Megan Wong, a registered dietitian working with AlgaeCal, a company based in Vancouver, British Columbia, that provides free nutrition information, recipes, and exercises for bone health.
According to the U.S. Department of Agriculture (USDA), 1 cup of whole strawberries, for example, has 8.2 g of net carbs, 2.9 g of fiber (10 percent of the daily value, or DV), and about 85 milligrams (mg) of vitamin C (for 94 percent of the DV). For comparison's sake, a cup of raspberries has 6.7 g of net carbs, 8.0 g of fiber (29 percent of the DV), and 32.2 mg of vitamin C (36 percent of the DV).
RELATED: There May Be Bugs in Your Strawberries: Should You Be Concerned?
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Oranges (9 g Net Carbs Per Small Fruit)
Oranges are another choice on a low-carb diet, with a small orange containing 9 g of net carbs, per the USDA. Oranges are a source of potassium, which can help lower blood pressure, explains Wong. In fact, past research found that increasing the intake of high-potassium foods may have the same positive effect on blood pressure as taking potassium supplements.
Oranges also pack in a whopping amount of immune-boosting vitamin C, Wong says. The same small orange has 174 mg of potassium (3.7 percent of the DV) and 51 mg of vitamin C (57 percent of the DV).
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Avocados (1.1 g Net Carbs Per ½ Fruit)
Some people put avocados in the vegetable category, but it's actually a fruit, notes Jenna Appel, RD, CDCES, who owns and operates Appel Nutrition Inc., a company based in South Florida that offers individualized and group nutrition counseling.
If you're looking to keep your carb intake low, a California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. (That's just 1.3 g of net carbs per half of a fruit!) Monounsaturated fats may be helpful in lowering LDL ("bad") cholesterol, notes Appel.
According to a randomized controlled trial published in February 2020 in the Journal of Nutrition, one avocado a day may help decrease LDL cholesterol in overweight and obese adults. "You can make a fresh guacamole, add avocado to egg dishes, or top toast with this low-carb fruit," suggests Appel.
RELATED: The 10 Best Fruits to Eat on a Ketogenic Diet
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Olives (4.5 g Net Carbs Per Cup)
"Yes, olives are fruit, too, and they're a source of unsaturated fats, as well as iron and vitamin E," says Amanda Izquierdo, a Chicago-based registered dietitian and food and nutrition consultant. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic.
Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). "Since olives are cured, they're also high in salt, so it's a good idea to keep an eye on your portion size," warns Izquierdo.
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Kiwi (8 g Net Carbs Per Fruit)
It's probably one of the sweetest fruits, so you might assume it's off-limits on a low-carb diet — but you can eat kiwi when following this approach, too!
One kiwi with the skin on (for additional fiber) has 8 g of net carbs, 215 mg of potassium (about 5 percent of the DV), 24 mg of calcium (about 2 percent of the DV), and 64 mg of vitamin C (71 percent of the DV), says the USDA. "Kiwis are also loaded with vitamin C," says Shannon Leininger, a registered dietitian and diabetes care educator based in Las Vegas, Nevada.
According to a past study, the antioxidants in kiwi may help support immune function, which can help lower the risk of the cold and flu. "They're great raw or even blended into a smoothie or homemade Popsicle," continues Leininger.
RELATED: 10 Immune-Boosting Smoothie Recipes
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Peaches (10.5 g Net Carbs Per Small Fruit)
"Peaches are a great summertime fruit because they're so versatile — you can eat them raw, make them into a salad, or even throw them on the grill as a tasty side dish for your dinner," says Leininger.
According to the USDA, one small peach contains 10.5 g of net carbs, 247 mg of potassium (5 percent of the DV), 21 micrograms (mcg) of vitamin A (2 percent of the DV), and almost 9 mg of vitamin C (10 percent of the DV).
The phytochemicals (antioxidants) that give peaches their yellow/orange color help promote eye health, too, she says. More research is needed, but according to other past research, one to two servings of fresh peaches (and other fruits and vegetables high in these nutrients) were found to have a protective effect against glaucoma in older African American women. Lutein and zeaxanthin are two phytochemicals associated with eye health, as they promote healthy cells in the eyes and block harmful lightwaves, according to the American Optometric Association (AOA).
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Cherries (9 g Net Carbs Per ½ Cup)
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Cantaloupe (11.3 g Net Carbs Per Cup)
One cup of cantaloupe has 11.3 g of net carbs, 57 mg of vitamin C (63 percent of the DV), 264 mcg of vitamin A (29 percent of the DV), and 417 mg of potassium (9 percent of the DV), per information provided by the USDA. According to a study published in June 2019 in Foods, the vitamin C in cantaloupe has several medicinal uses that may protect against disease — it has anti-inflammatory, antioxidant, and potential anticancer properties.
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Watermelon (11 g Net Carbs Per Cup)
If you're looking to cut carbs and increase hydration, watermelon is a fruit of choice, as it's highly hydrating, say Makayla Meixner, a Vail, Colorado–based registered dietitian with GreenChoice, an app that aims to help users buy the best food products for their health and the planet. According to the USDA, 1 cup of watermelon contains 139 g of water.
"It's also particularly rich in a plant compound called lycopene, which is responsible for watermelon's red color and antioxidant properties," she says. According to a paper published in February 2019 in the International Journal of Food Properties, "watermelon has the highest bioavailable lycopene, about 60 percent more than a tomato." "Bioavailability" means that the substance is able to be absorbed in the body. The research states that lycopene can also reduce inflammation throughout the body, which might help lower the risk of certain cancers like breast, stomach, colon, and lung. Chronic inflammation can damage DNA and lead to cancer, warns the National Cancer Institute.
One cup of watermelon contains 11 g of net carbs and 6,890 mcg of lycopene. It also has 170 mg of potassium (4 percent of the DV) and about 12 mg of vitamin C (13 percent of the DV), according to the USDA.
RELATED: The Top 10 Hydrating Fruits
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Honeydew (14 g Net Carbs Per Cup)
One cup of honeydew melon has 14 g of net carbs, per the USDA, and, like cantaloupe, it contains antioxidants to help protect against cell damage. Antioxidants in honeydew also include lutein and zeaxanthin. According to a past study, the lutein and zeaxanthin may offer protection against age-related macular degeneration, as it can protect against cell damage in the eyes.
Honeydew is also a great source of vitamin C, with a cup containing 31 mg (34 percent of the DV). Vitamin C is a powerful antioxidant that can strengthen collagen, support immunity, and play a role in helping to prevent cancer, according to the National Institute of Health (NIH).
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Grapefruit (14 g Net Carbs Per Small Fruit)
Another option on a low-carb diet is grapefruit, with one small fruit containing 14 g of net carbs, according to the USDA. Grapefruit is also an excellent source of vitamin C, with 69 mg (76 percent of the DV). It also has 278 mg of potassium (6 percent of the DV).
If you have high blood pressure, the potassium in grapefruit may help balance the amount of fluid and sodium in your body. This can help lower blood pressure, reducing your risk of stroke and heart disease, says the American Heart Association (AHA).
As a caution, though, grapefruit can interfere with certain medications, warns the AHA. Talk with your doctor or pharmacist if you're taking drugs to treat high blood pressure or high cholesterol, relieve allergy symptoms, or prevent blood clots.
RELATED: 4 Ways Grapefruit Can Boost Health and Flavor
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Lemons (3.8 g Net Carbs Per Fruit)
With only 3.8 g of net carbs per fruit, according to the USDA, lemons are another fruit to add to your safe list. Whether you spritz lemon juice over a dish or add it to a glass of water, one lemon contains 80 mg of potassium (2 percent of the DV) and 31 mg of vitamin C (34 percent of the DV).
Source: https://www.everydayhealth.com/diet-nutrition/best-fruits-to-eat-on-a-low-carb-diet/