Best Low-Carb Fruits. Watermelon can make your mouth swim, peaches are, well, simply peachy, and apples are both sweet and refreshing. If you enjoy fruit, you are aware of its potential for flavor. You must also be aware of its benefits to you. Many low-carb fruits can be healthy for your body, despite their reputation for being sweet or even starchy.
When considering fruit as a whole, keep in mind that a study’s findings were reported in a 2021 edition of the American Heart Association’s journal Circulation. The study found that participants who consumed five servings of fruits and vegetables per day as opposed to just two did so at a 10–13% lower risk of cardiovascular, cancer, and total mortality. Another study published in Advances in Nutrition notes that dietary fiber, which is present in both fruits and vegetables, can lower your risk of obesity and cardiovascular disease.
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Combine that amazing and encouraging information with the Mayo Clinic’s findings that numerous low-carb fruits offer additional health advantages, including lowering the risk of type 2 diabetes and heart disease as well as assisting with cholesterol levels and weight loss. But if you want to use this to your advantage, you need to choose smart ways to receive the right amount of carbohydrates without going overboard. Fruit is a wonderful low-carb choice because of this.
What is considered a low-carb fruit?
Amy S. Margulies, RD, CDCES, LDN, NBC-HWC states to Eat This, Not That! that one serving of fruit contains 15 grams of carbohydrates per serving in accordance with the American Diabetes Association. The majority of fruits offer around 15 grams of carbohydrates per serving of 1/2 cup, or roughly the size of a tennis ball.
However, according to Mary Sabat, MS, RDN, LD, “the maximum threshold of grams of carbohydrates allowed in fruit for it to still be considered low-carb can vary depending on different sources and interpretations.” Fruits are often categorized as low-carb if they have 5 grams or fewer of net carbohydrates per serving. The term “net carbs” describes the overall carbohydrate content minus the amount of fiber.
According to Sabat, “there is a positive correlation between a fruit’s being low-carb and its fiber content.” According to her, “fiber is a type of carbohydrate that is not fully digested by the body.” When eaten, “it can help slow down the absorption of sugars and promote a feeling of fullness, making it beneficial for maintaining stable blood sugar levels and supporting weight management.” Also noted by the author is the fact that “many low-carb fruits tend to be high in fiber, which further contributes to their health benefits.”
This is the reason why, as previously said, you can remove the amount of fiber from the overall number of carbohydrates in each serving of fruit. You will receive the total amount of net carbohydrates from this, which you should add to your daily intake. In light of this, here are 10 of the top low-carb fruits you may consume, as recommended by dietitians and scientific study. Check out 10 Best Fruits to Eat For Weight Loss for further healthy eating tips to help you sort through the wide variety of nutritious fruits available at the market.
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10 Best Low-Carb Fruits
1. Coconut
Have you ever wondered why coconuts are named coconuts if they are a fruit? Are they really so crazy? According to the Library of Congress, they are actually drupes, even though you could clearly classify them as nuts or even seeds. Drupes have a seed inside and a tough outer shell. They are a type of fruit as well. So even though the word “nut” appears in their name, coconuts are fruit. No matter how you choose to define a coconut, it will always be delicious and a fantastic low-carb alternative.
According to Sabat, “coconuts offer a good source of healthy fats and fiber while being relatively low in carbs.” Additionally, “they also provide electrolytes and minerals, making them a great choice for a low-carb diet.”
Although Margulies notes that coconuts are “an excellent source of fiber,” she also makes sure to warn that “be sure to monitor your portion size” due to the high fat content (approximately 17 grams per half cup) and calorie content (177 calories per half cup).
2. Berries (Raspberries, Strawberries, & Blackberries)
Though they may be little, berries have a lot to offer in terms of health benefits. Berries can give your body antioxidants that can assist both your gut and brain while defending you from inflammatory illnesses, metabolic disorders, cardiovascular diseases, and malignancies, according to a study published in the Molecules journal in 2021.
Berries, according to Sabat, “are also rich in fiber, providing additional health benefits while keeping the net low-carb count low.”Strawberries, raspberries, and blackberries are other fruits that she explicitly suggests.
According to Margulies, blackberries are “an awesome source of fiber and low in calories (62 calories per cup).” They are a great addition to salads, yogurt parfaits, and snacks since they are a great source of vitamins and antioxidants, says Margulies.
Regarding raspberries, Margulies notes that they are “another excellent source of fiber” with only 64 calories per cup. Additionally, they are “high in vitamin C, potassium, and folate, and they have no fat, cholesterol, or sodium.”
According to Margulies, strawberries “these tasty beauties naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols.” The brain, cardiovascular system, and gut microbiome may all age more slowly as a result of strawberries, according to recent studies, adds Margulies.
3. Apricots
Even though they originated in China, apricots have been grown and consumed by humans for more than 4,000 years. According to Utah State University, about 90% of apricots are produced in the United States today. They are undoubtedly a well-liked fruit and offer a number of health advantages.
According to Fruits Grown in Highland Regions of the Himalayas, apricots have analgesic, anthelmintic, anti-asthmatic, antipyretic, antiseptic, antispasmodic, demulcent, emetic, emollient, expectorant, laxative, ophthalmic, pectoral, sedative, tonic, and vulnerary properties. Despite the fact that some of those might sound familiar to you and others might seem a little enigmatic, this tiny fruit can actually provide you with a wealth of advantages while also being “relatively low in carbs,” according to Sabat. In addition, apricots “provide a good amount of fiber and are a source of vitamins A and C,” Sabat continues.
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4. Grapefruit
Grapefruit is a tropical citrus treat that can be both somewhat sweet and strongly sour. Its health benefits range from boosting your immune system to promoting healthy cardiovascular function. They can also assist you in controlling your weight.
According to Sabat, grapefruits are well known for having low calorie and low carbohydrate content. They are a good option for a low-carb diet because they are “[also] high in fiber and vitamin C.”
5. Pears
Pears have long been used successfully in eastern medicine, which makes sense given that they can aid with inflammation and lower your risk of stroke.
According to Margulies, they are related to lowering your chance of developing diabetes as well as enhancing gut health and reducing constipation. Pears have long been valued in Western medicine, which is why a 2003 study published in the journal Nutrition discovered that fruit like pears can promote weight loss.
Pears, according to Margulies, “are a rich source of fiber, vitamins, and nutrients,” which is why they are so advantageous. She continues, “They pair well with almond butter or peanut butter for a healthy protein [plus] produce snack.”
6. Apples
As they say, an apple a day keeps the doctor away. Apples were the second most popular fruit in the United States in 2022, behind bananas, according to the International Fresh Produce Association. This may be one of the causes. According to Margulies, apples are a good choice since they are “rich in fiber and antioxidants, linking them to a lower risk of diabetes, heart disease, and cancer,” as well as the possibility that they “promote weight loss and improve gut and brain health.”
Although they can certainly be consumed as-is for a speedy snack, Margulies makes the recommendation that they “pair well with peanut butter for a satisfying, delicious snack, with a flair of caramel apple sensation!”
7. Watermelon
If you’re having a BBQ in your backyard or going on a picnic, you might want to pack some watermelon as a nutritious side dish. The delicious fruit can reduce the risk of skin problems, asthma, hypertension, diabetes, cardiovascular disease, and cancer, according to research from the International Journal of Food Properties. The study’s authors also advised watermelon for obese, pregnant, smokers, drinkers of alcohol, and athletes’ women.
Nevertheless, “watermelon has an undeserved reputation for being high in sugar,” according to Margulies. In her words, “It is not high in sugar, but it is packed with antioxidants, vitamins, nutrients, and electrolytes, including vitamin C, lycopene, choline, potassium, magnesium, fiber, iron, and even some calcium.” These huge fruits are “quite nutrient-dense, along with their capacity for hydration,” she notes.
Despite having a relatively high sugar content in comparison to other low-carb fruits, watermelon is nevertheless a good low-carb option, according to Sabat, because of its high water content, which dilutes the overall sugar concentration.
8. CantaloupeÂ
Cantaloupe is a cool fruit with comparatively few carbohydrates compared to many others, according to Sabat. On top of that, “it is also a good source of vitamins A and C.”
The National Institutes of Health state that the former is excellent for your immune system, vision, heart, lungs, and other organs. The latter, vitamin C, is useful for treating a variety of conditions, from a cold to cancer prevention.
Another melon that can give your body minerals, antioxidants, and lots of water is cantaloupe. So, while you indulge in a low-carb treat, you may be lowering your risk of developing asthma, high blood pressure, and cancer as well as improving your hydration, digestion, skin, and hair.
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9. Lemons
While some can just cut up a lemon and munch on the sun-hued fruit without having to pucker their lips excessively, not everyone can take their strong flavor. They are a perfect and adaptable low-carb fruit, so it doesn’t mean you can’t discover methods to enjoy them, which you might want to do.
Lemons are very low in carbohydrates and can be used to improve the flavor of foods and beverages without considerably increasing carb intake, according to Sabat, despite the fact that they are sour and rarely eaten on their own.
If you want something savory, try our instant pot lemon chicken or garlic-lemon spinach dishes. If you want something sweet, try our no-bake lemon cake pops or simple four-ingredient chocolate and lemon cake cookies.
10. Peaches
According to data published in Food Reviews International, peaches are another fruit that some experts believe to be therapeutic since they are so successful at lowering the risk of both chronic diseases and those related to aging. This encompasses cardiovascular, neurodegenerative, and oncologic disorders as well as obesity, diabetes, hypertension, and inflammation.
Peaches include vitamins A and C and are somewhat low in carbohydrates, according to Sabat. She continues by saying, “They can be enjoyed in moderation as part of a low-carb diet.” Indeed, everything about this fruit’s health advantages is excellent!
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