For those following a low-carb diet, particularly the ketogenic diet, the question of whether fruit can be included often arises. The good news is that with careful selection and moderation, you can indeed enjoy the natural sweetness and nutritional benefits of fruit while staying within your carb limits. Fruits have natural sugars that add to your daily carb count, but they also provide essential vitamins and minerals. This makes them one of the healthiest sources of carbs you can eat.
Understanding Low-Carb Eating
Low-carb diets, like the keto diet, aim to shift the body's primary fuel source from carbohydrates to fat. This metabolic state, called ketosis, is achieved by drastically reducing carbohydrate intake, typically to 50 grams or fewer per day. While variations exist, a standard keto diet consists of approximately 70-80% of calories from fat, 10-20% from protein, and 5-10% from carbs, according to the Harvard T.H. Chan School of Public Health.
It’s important to note that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Health Publishing. Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a review.
The Role of Fruit in a Low-Carb Plan
Fruits tend to have more carbs than vegetables because of their natural sugars - fructose, glucose and sucrose - which give them their sweet taste, says Patricia Bannan, a registered dietitian in Los Angeles. But unlike refined carbs, whole fruits also deliver fiber, water, vitamins, antioxidants, and essential nutrients like potassium, folate and vitamin C, making them a nutrient-dense option, she notes. The fiber also slows digestion, helping prevent blood sugar spikes and making whole fruit naturally filling, Bannan adds. Low-carb diets tend to be low in fiber, which is important for heart and gut health, so that's where certain fruit can make a difference as one of the low-carb foods to include. Most adults should eat about 1.5 to 2 cups of fruit per day, according to MyPlate, the government’s nutrition guide.
Strawberries: A Low-Carb Berry Delight
Strawberries are a great option for those watching their carbohydrate intake. Each 100 g serving of strawberries provides 7.96 g of carbohydrates. Strawberries also “a significant source” of ellagic acid, an antioxidant with anti-inflammatory effects and “one of the plant phenolics associated with human health benefits,” research has found.
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Eight medium strawberries, or one cup of slices, have just a little over 7 grams of carbohydrates -- and almost as much vitamin C as an orange. They’re also loaded with phytonutrients that are anti-cancer, anti-inflammatory, and protect your heart. In season during spring and summer, strawberries are great on their own.
Other Low-Carb Fruit Options
While strawberries are an excellent choice, here are some other fruits that can be enjoyed in moderation on a low-carb diet:
- Watermelon: With only 7.55 g of carbohydrates per 100 g of fruit, watermelon is a supremely hydrating choice, being made up of 92% water. It also delivers electrolytes and the antioxidant lycopene, which fights inflammation.
- Cantaloupe: Every 100 grams of cantaloupe you eat will cost you only about 8 grams of carbs. Cantaloupe is also cholesterol-free, low in sodium, high in vitamins A and C, and a good source of folate.
- Honeydew Melon: Honeydew provides around 8.15 g of carbohydrates for every 100 g. It’s packed with potassium, copper, and lots of vitamin C.
- Avocado: This fruit only has 8.5 grams of carbs for every 100 grams. Avocados are high in fiber, monounsaturated (or “good”) fats, and have more potassium than a banana.
- Raspberries: Raspberries go big on fiber -- 8 grams per cup -- which helps keep their carb count low. One cup of raspberries equals one serving of carbs.
- Blackberries: Fresh or frozen, 20 small blackberries, or one cup, have less than 10 carbs. Their dark blue color makes them highest in antioxidants that fight disease. Because they have lots of fiber and less fructose, blackberries -- and other berries in general -- are less likely to cause gas and digestive issues.
- Peaches: For every 100 g of fruit, a person gets 10.1 g of carbohydrates. One medium peach has 50 calories, 1 gram of protein, no fat, and 15% of your daily vitamin C.
Tips for Enjoying Fruit on a Low-Carb Diet
- Portion Control: Even with low-carb fruits, moderation is key. Limit yourself to one serving of fruit at breakfast and one as a snack to stay within your carb limits, dietitians suggest for low-carb meal plans.
- Pair with Fat and Protein: Combining fruit with sources of healthy fats and protein can help slow down the absorption of sugar and prevent blood sugar spikes. For example, enjoy berries with full-fat Greek yogurt or avocado with nuts.
- Choose Fresh or Frozen: Fresh or frozen fruit is best, but not always possible. The natural juices or syrup in canned fruit have more sugar, which means more carbs.
- Be Mindful of Ripeness: People on very strict low-carb diets should note that peaches can vary in carb content depending on their ripeness and portion size, Bannan notes.
Beyond Fruit: Low-Carb Vegetable Options
Consuming the following vegetables can add color, flavor, and vital nutrients without canceling out the health benefits of a low carb diet.
- Cucumber: When a person peels the skin, a cucumber contains just 2.16 g of carbohydrates per 100 g serving.
- Iceberg Lettuce: Iceberg lettuce has only 3.37 g of carbohydrates per 100 g.
- Celery: This vegetable provides the same amount of carbohydrates as iceberg lettuce (3.32 g per 100 g).
- Mushrooms: Mushrooms provide only 4.08 g of carbohydrates per 100 g.
- Spinach: Every 100 g of spinach provides 2.41 g of carbohydrates. That only comes to around 1 g per cup.
- Swiss Chard: It provides only 3.74 g of carbohydrates in every 100 g serving.
- Tomatoes: They only contain 3.84 g of carbohydrates for every 100 g.
Read also: Delicious Atkins Dinners
Read also: Atkins Diet for Vegetarians
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