"10 Low-Carb Fruits Dietitians Say Are Packed With Nutrients."
Keep these on the back burner.
Carbohydrates are an essential micronutrient, but some people may prefer a low-carb diet, calling for less of them than usual. Fruits generally have more carbohydrates than vegetables due to their natural sugar content, explains Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. But there are low-carb fruits worth considering.
“A lot of people are scared of fruit because of the carbs, but we do need some carbs,” Cording says. “If someone is watching their blood sugar or following a low-carb diet in general, low-carb fruit can have its place. You can still get a lot of great vitamins, minerals, antioxidants, and fiber,” she says.
If you’re watching your carbs and are faced with the decision of having vegetables or fruit, it’s still better to go with vegetables, according to Keri Gans, R.D.N., author of The Small Change Diet. “All fruits contain naturally-occurring sugar,” she says. “Labeling some as ‘low carb’ can confuse consumers and send the wrong message.”
Still, if you want something sweet that also offers plenty of good-for-you nutrients, fruits that are lower in carbohydrates are a solid choice. “Low-carb fruit can absolutely have its place,” Cording says. Lisa Moskovitz, R.D., founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, agrees. “While fruit often gets a bad rap because it’s higher in sugar than veggies, there are many types of fruit that can not only be low glycemic, but even beneficial for blood sugar balance,” she says.
Keep in mind that the U.S. Department of Agriculture (USDA) recommends having 1.5 to 2 cups of fruit each day. Cording suggests pairing your fruit with protein and fat to avoid blood sugar spikes. “You get the most bang for your buck when you pair carbohydrates with protein and fat,” she says. “Not only does it keep blood sugar stable, it’s good for energy and satiety.”
Trying to keep your daily carb counts low, but still want to make room for fruit? These are some of the lowest-carb fruits you can enjoy.
Avocados
Carb count: 4 grams per 1/3 avocado
Cording lists avocados as her favorite lower-carb fruit. “It has a lot of fiber and is full of healthy fats,” she says. Avocados specifically have monounsaturated fatty acids, which can help lower levels of LDL “bad” cholesterol and lower the risk of heart disease and stroke, per the U.S. National Library of Medicine.
This low-carb fruit also contains vitamin E and antioxidants to support immune health, along with potassium, which Cording notes is great for muscle cramps.
Oranges
More Information at:
https://www.prevention.com/food-nutrition/a65832005/low-carb-fruits/