Cutting on carbohydrates is perhaps the best way to lose weight. Or so we are told! After all most Nature’s candies are carb-loads. Carbohydrates, as you may already know, are the sugars, starches, and fibers found in our food.1
Other than reduced appetite2 and weight loss3, going on a low-carb diet, that essentially recommends more protein and fats in the diet, have other benefits like reduced blood sugar and insulin levels 4 and lower risk of metabolic syndrome.5
Can We Have Fruits On A Low-Carb Diet?
Yes, we can. Fruits are simple carbs and get digested fast. However, they are a good source of fiber, they contain a lot of water, and provide good chewing resistance. Although the fiber in fruits and vegetables do convert to calories, they are completely fermentable and hence beneficial for the body.6 So while fruits are okay, fruit juices are a no-no.
A word of caution, though. Go for low-carb fruits when you’re on a diet to lose weight or bring your insulin levels down.
What Are Low-Carb Fruits?
Most berries are low in carbs and are good to go on a low-carb diet. So are plums, lemons, peaches, cherries, oranges, and cantaloupes. But go slow on mangoes, apples, bananas, grapes, pears, kiwi, and pineapple as they have more carbs.
A low-carb diet to lose weight, such as Atkins diet, is the one that restricts consumption of carbohydrates to within 20–30 grams a day.7
At the same time, the one that is recommended to bring the blood-sugar levels down, the carbohydrates intake need to be restricted to 15 grams.8
Here is a list of fruits and their carbs in grams to help you make the best choice:
Fruits: Grams Per Half Cup/ 100 Grams (Roughly)
Note: The calorie count mentioned above doesn’t really convert to the same calories in food. To calculate its calorie contribution to food, there’s a simple math you need to do: Divide the weight of food in grams by 100. Multiply this figure by the carb of the fruit per 100g to get the amount of carb per gram.9
So whether it is to lose weight or for other health needs, low-carb fruits are found to be highly beneficial for health. They keep the blood sugar in check while providing the required nutrients and fiber for the body. Pick the right ones today.
|↑1||Cummings, J. H., and A. M. Stephen. “Carbohydrate terminology and classification.” European Journal of Clinical Nutrition 61 (2007): S5-S18.|
|↑2||McClernon, F. Joseph, William S. Yancy, Jacqueline A. Eberstein, Robert C. Atkins, and Eric C. Westman. “The Effects of a Low‐Carbohydrate Ketogenic Diet and a Low‐Fat Diet on Mood, Hunger, and Other Self‐Reported Symptoms.” Obesity 15, no. 1 (2007): 182-182.|
|↑3||Westman, Eric C., Richard D. Feinman, John C. Mavropoulos, Mary C. Vernon, Jeff S. Volek, James A. Wortman, William S. Yancy, and Stephen D. Phinney. “Low-carbohydrate nutrition and metabolism.” The American journal of clinical nutrition 86, no. 2 (2007): 276-284.|
|↑4||Brand-Miller, Jennie, Susan Hayne, Peter Petocz, and Stephen Colagiuri. “Low–Glycemic Index Diets in the Management of Diabetes A meta-analysis of randomized controlled trials.” Diabetes care 26, no. 8 (2003): 2261-2267.|
|↑5||Volek, Jeff S., Stephen D. Phinney, Cassandra E. Forsythe, Erin E. Quann, Richard J. Wood, Michael J. Puglisi, William J. Kraemer, Doug M. Bibus, Maria Luz Fernandez, and Richard D. Feinman. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet.” Lipids 44, no. 4 (2009): 297-309.|
|↑6||Freeman, Janine, and Charlotte Hayes. ““Low-carbohydrate” food facts and fallacies.” Diabetes Spectrum 17, no. 3 (2004): 137-140.|
|↑7||Dansinger, Michael L., Joi Augustin Gleason, John L. Griffith, Harry P. Selker, and Ernst J. Schaefer. “Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial.” Jama 293, no. 1 (2005): 43-53.|
|↑8||Low-carb fruits—15 grams or less per serving, Michigan State University.|
|↑9||Carbohydrate Counting Table, Nutrition and Dietetics Department.|