10 Low Carb Fruits That Could Help You Keep Weight In Check
As we all know, fruits are important to be included in our diet to meet the requirements of vitamins and minerals. Fruits are considered as high in carbs as they have sugar in them. However, not all fruits are high in carbs.
Carbohydrates are broken down into glucose by digestive enzymes. Glucose provides energy to the brain and muscles while fructose is metabolized by the liver.
This article talks more about carbohydrates and their different types. Carbohydrates provide energy but if it is consumed in excess, it may lead to unhealthy weight and health issues like diabetes.
This is the reason why people switch to a low-carb diet. A low-carb diet might be undertaken to lose weight or to reduce the risk of diabetes. Several fruits are low in carbohydrates such as melons, berries, peaches, etc.
Watermelon
Watermelon is always a summertime favorite fruit. Watermelons are high in water i.e., around 92 percent (as per this food data) and at the same time, low in calories and carbs.
Research shows that 100 grams of watermelon contain 7.55 grams of carbohydrates. Watermelons are packed with nutrients, vitamins, and antioxidants.
It helps to regulate body temperature which improves the normal functioning of organs and nutrient delivery to cells as found in several studies.
Since watermelon is low in carbs, it may help in weight management as eating low-carb foods might reduce appetite. An increase in appetite is often a side effect of dieting.
Watermelon also contains a range of vitamins and minerals such as potassium, magnesium, vitamin A and C.
Watermelon might also improve heart health, may reduce inflammation and oxidative stress may help relieve muscle soreness, may improve digestion, and may aid skin health.
Orange
Orange is another popular fruit that has low amounts of carbohydrates. 100 grams of orange contains 11.8 grams of carbohydrates. In addition to carbohydrates, oranges also contain fibers which may promote weight loss.
Since oranges are low in carbs, they keep your metabolism in control. Moreover, it is also a rich source of vitamin C which has multiple benefits including boosting immunity and promoting weight loss.
Oranges are also rich in potassium which may help in keeping blood pressure in control.
It is eaten widely all across the world and is packed with other nutrients along with the benefit of being low in carbohydrate content.
Lemon
Lemon has multiple health benefits. An average-sized lemon contains just 6 grams of carbohydrates and 1.8 grams of fiber which means that the net carbohydrate content in a lemon is not more than 4.2 grams.
Eating a high-carb diet leads to problems like bloating. Lemon, because of its low carbohydrate contents and the presence of vitamin C helps in preventing bloating.
In addition to this, it promotes good digestion as it contains vitamin C and antioxidants. They give a unique sour taste when added over salads. Lemons can simply be consumed by cutting them into a glass of water.
Strawberries
Strawberries are incredibly low in carbohydrate content. As compared to other berries such as blackberries and blueberries, strawberries have the lowest amount of carbohydrates. 100 grams of strawberries hold only 7.68 grams of carbohydrates.
Strawberries are a rich source of vitamin C which may give your immunity a boost. As per experts the antioxidants present in strawberries might also prevent cataracts, a cloudy appearance on the eye lens which arises with age.
The vitamin C in strawberries may also improve skin health and make it look younger and fresh.
Strawberries might also lower your cholesterol levels. In addition to this, strawberries may also regulate blood pressure, boost your fiber intake, and also aid in weight management.
Cantaloupe
Cantaloupe or orange melon is a tasty fruit with less amount of carbs in them. It is highly nutritious and has numerous health benefits. According to this study, 100 grams of cantaloupe contains just 8.16 grams of calories and 7.16 grams of carbohydrates.
Cantaloupes contain lots of water in them and are low in fiber contents. Experts say that it may help keep the immune system, skin, and hair healthy.
It retains more beta carotene than many fruits such as grapes and oranges which converts into vitamin A upon consumption or into antioxidants that help fight free radicals.
It is rich in several vitamins and minerals such as vitamin K, niacin, choline, calcium, magnesium, phosphorus, zinc, copper, manganese, and selenium. They also contain a lot of vitamin C, folate, fiber, and potassium.
Avocado
Avocado is a unique fruit and has multiple health benefits as well. It is low in carbohydrates and high in vitamins and fibers. Every 100 grams of avocado consists of 8.53 grams of carbohydrates, as per this study.
It can easily be included in the diet along with salads or eggs. Also, it contains monounsaturated fats which are good for heart health. It is high in fiber and has more potassium than a banana.
Since avocados are high in fiber, they retain the feeling of satiety for an increased time duration which reduces calorie intake and hence, promotes weight loss.
It is an excellent source of nutrients as it contains vitamin C, vitamin E, vitamin K, riboflavin, niacin, folate, magnesium, potassium, copper, and manganese.
Additionally, avocados might be beneficial for gut health, might help reduce the risk of heart disease, is a rich source of antioxidants and anti-inflammatory compounds, and is a delicious fruit.
Peach
Peaches are sweet and juicy yet they have low amounts of carbohydrates. Studies have found that 100 grams of peaches contain 9.54 grams of carbohydrates and 1.5 grams of fiber.
Therefore, the net carbohydrate content in peaches is reduced to 8.04 grams.
The fibers present in peaches enable the glucose (which is a broken form of carbohydrates) to release slowly into the blood. This ensures that the blood sugar levels are in check.
As per this study, Peaches may also lower blood pressure as they contain some amounts of potassium. Some of the other benefits of peaches along with being low in carbs include- it may improve immunity and may protect against toxins.
Raspberries
Raspberries can be a delicious addition to your low-carb diet plan. As researchers have found out, 100 grams of raspberries include 5.44 grams of carbohydrates.
Raspberries might prevent your blood sugar levels from boosting up. Carbohydrates break into glucose which may cause a spike in your blood sugar.
Since, raspberries are low in carbs and contain 6.5 grams of fiber, as per this study, which helps in releasing the glucose in the blood slowly, it might prove beneficial to those who are at risk of diabetes.
Honeydew
Honeydew is another type of melon that is low in carbs. Studies show that 100 grams of honeydew consist of 9.09 grams of carbohydrates.
Honeydew is also rich in vitamin C and potassium. Potassium helps in maintaining blood pressure in a healthy range. It is available easily all across the world and is a great addition to salads.
It is packed with the goodness of several nutrients such as fiber, protein, vitamin B6, folate, vitamin K and magnesium. Honeydew contains folate and vitamin K, as per studies, helps in maintaining bone health.
In addition to this, honeydews are rich in electrolytes and water and may support skin health. It might also boost your immune system and may improve digestion.
Moreover, it might support the health of your eyesight and are of course, simple to be included in your daily diet.
Blackberries
Blackberries are tiny and tasty berries that are also low in carbs. This data remarks that 100 grams of blackberries contain 9.61 grams of carbohydrates.
As blackberries are high in fibers, they enable the glucose to absorb into the blood at a slower rate which makes them a great addition to your diet plan when you are on a low-carb diet.
Moreover, they are packed with vitamin C which may promote weight loss. They are also a great source of antioxidants. Blackberries have less fructose hence, they may cause fewer digestive issues.
The Essence
A meta-analysis on low-carb diets suggests that low-carbohydrate diets have beneficial effects on the cardiovascular system.
Low carb diets have multiple benefits such as it controls the amount of sugar intake, may promote cognitive health, prevent bloating, and may make you feel more energetic.
Some other fruits which may be considered low in carbs include staw, olives, tomato, clementine, nectarines, and kiwi.