One of the hardest things to do on a carbohydrate-controlled diet is to give up your favorite fruits. Don’t get me wrong, fruit isn’t bad for you. After all, have you ever seen a fruit lover, who was also fat?
No way! Remember, fruit is high in a simple sugar called fructose. A simple sugar is fuel that can be utilized by our cells without requiring further processing. Fructose has a glycemic index of 22 compared to glucose, which sets the glycemic index standard at 100. All in all, fructose is the healthiest sugar you can intake. Especially compared to sucrose, found in table sugar and baked sweets, and compared to high fructose corn syrup, found in processed and packaged foods like donuts or canned drinks.
So often times, fruit eaters are quenching their cravings for sugar by eating the healthiest sugar of all. This does amazing things for their weight.
Fruits are a source of micronutrients like vitamins and minerals, antioxidants that help repair daily wear and tear to body tissues and also contribute to dietary fiber. Vitamin C is essential to collagen production in our body. Simply put this translates to firm, glowing skin, healthy hair and nails. Vitamin A keeps our eyes healthy. Fruits are also a great source of Potassium, one of the electrolytes that are crucial to healthy functioning of our body. These benefits are just the tip of the iceberg.
Low Carb Fruits afford us the luxury of finding magic micronutrients that rejuvenate us, with a minimal simple-sugar/ fructose load. They also make for great desserts for those of us with a sweet tooth. Our brains have a part called the satiety center. Eating anything sweet at the end of a meal sends a message to the satiety center, signaling that the meal has ended satisfactorily. Low carb fruit is what I choose to end my meals with.
Enjoy Fruit in a Whole New Way
Fruit is delicious by itself. True. But we can always add a little bit of variety and enjoyment in our diet by trying something new. One of my favorite ways to enjoy fruit is to mix it with Greek Yogurt.
Usually, I like to eat fruit with Fage Greek Yogurt. It’s got a rich, creamy taste, and it mixes well with most fresh fruits.
Here are the fruits I like to mix in with greek yogurt or eat by themselves after a nice fresh wash.
The Essential 7 Low Carb Fruits for Dieters
Net Carb Count: 3.4 grams per half cup
This low carb fruit packs great punch.
Half a cup of fresh raspberries has 3.4 grams of net carb, 4 grams of fiber and 94 mg of potassium.
Net Carb Count: 4.7 grams per half cup
Half a cup of fresh sliced strawberries has 4.7 grams of net carbs, 1.5 grams dietary fiber and 116 mg of potassium.
3. Honeydew melons
Net Carb Count: 7.5 grams per half cup
A summer without honeydew will be a sad summer for me! This delicious fruit has 7.5 grams of net carbs per half cup, 202 mg of potassium. Notably, it is a high sodium fruit, with 16 mg of sodium per half cup. Unrestricted sodium consumption can cause the most effective diets to fail, so you will definitely want to exercise portion control with this one.
Net Carb Count: 10.5 grams per half cup
Half a cup of grapefruit sections with juice has about 10.5 grams of net carbs. It provides 60% of the RDA of Vit. Grapefruit has been shown to have a beneficial effect on cholesterol as well as triglycerides. However, it can cause some drug interactions, especially with cholesterol lowering medication and blood pressure medications.
Net Carb Count: 8.2 grams per half cup
Half cup of fresh blueberries has about 8.2 grams of net carbs. This fruit is rich in bioflavonoid pigments that give it its rich blue color. Bioflavonoids help our bodies recover and regenerate after daily oxidant stresses. Simply put, they help our body heal itself.
Net Carb Count: 7 grams per half cup
A half-cup serving of cantaloupe has 7 grams of net carbs, 235 mg of potassium, and provides 60% of the RDA of Vitamin A.
Net Carb Count: 13 grams per peach
A fresh medium sized peach (150 grams) has 13 grams of net carbs, 223 mg of potassium and zero sodium. This makes it a great fruit option for those of us who need to watch sodium intake, for example hypertensives. I believe all of us should be aware of how much sodium we consume!
Finally, it is crucial to bear in mind that a portion size is a portion size. Even if the fruit is low carb.
Keep in mind that these fruits are all excellent choices for healthy smoothies!