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Weight Loss Low Carb Fruits

A Typical Low Carb Diet

Can I Eat Fruit on a Low Carb Diet? & What is My Carbohydrate Tolerance?
  • Low-carb diets have fewer carbohydrates and more protein than regular diets.
  • A daily carbohydrate intake of between 100 and 150 grams gets from a significant amount of fruit for regular weight maintenance or high-intensity activity.
  • If this weight-loss or weight-maintenance spectrum ranges from 50 to 100 grams, it helps to promote long-term weight loss or maintenance. You can consume fruits once or twice a day.
  • If it is below 50 grams, this helps you lose weight quickly. People may frequently avoid fruits or substitute them with other foods to maintain the daily carbohydrate limit. Eat many vegetables, but limit your food intake to low-glycemic-index varieties.

How To Choose Low Carb Fruits

Fruit contains natural sugars that add to your daily carb count. However, its also chock-full of vitamins and minerals that are extremely helpful to your body. These vitamins and minerals make fruit one of the healthiest sources of carbs you can eat. Fruit is a much better form of carb than a chocolate brownie or a loaf of bread. Its also high in fiber, which is a type of carbohydrate that passes through your body undigested. Fiber has some nutritional benefits all of its own, such as helping maintain bowel health, lowering cholesterol levels, and helping to control blood sugar levels.

These health benefits make it incredibly advantageous to include fruit as a part of a low carb diet. Just simply choose a fruit that includes less than 15 to 16 grams of carbs per serving. Keep your other meals lower in carbs throughout the day and youll still be well within your total carb limits. There are plenty of options within this range, from berries to citrus fruits to all types of melon.

For a variety of low carb fruit that you can have delivered right to your doorstep, check out our Simply Edible Bouquet. Its jam-packed with honeydew melon, cantaloupe, strawberries, and other fresh fruit favorites.

Avocados Raspberries And Lemons Are Keto

Fruit is known to be high in carbs, so you might think natures candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.

Think again.

With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

Read Also: How Many Calories In Tomato Soup

Common Fruit And Their Carb Counts

If youre on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, thats no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.

Although some people argue that you have to eat fruit to be healthy, this is not the case. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber.

Since the ketogenic diet allows for a good amount of vegetables to be eaten, you wont be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.

To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving.

Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart.

Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving.

Fruit Type
12.09 About 3/4 cup

Fruits For A Low Carb Diet

6 Best Keto Fruits To Eat

The best fruits for a low carb diet are the ones that naturally fall within your carb range without having to make any adjustments. Most fruits are extremely high in sugar content and therefore a bad choice for low carb dieters. The best choices for a low carb dieter are: berries, kiwis, grapes , apples, and pears. Lets take a look at what those are, and then move on to the ones that are lower in carbs but dont fit the cleanest bill.

Recommended Reading: Low Calorie And Low Carb Foods

Top 10 Low Carb Fruits

If youre looking for some low carb fruits you can enjoy on a low carb diet, youve come to the right place. Here are ten low carb fruits you can enjoy even when watching your carbs:

1. Watermelon

Watermelon helps you stay hydrated due to its high water content. Its also low low in calories, with just 46 calories in a cup serving . Plus, that same one cup serving also has just 11 grams of carbs.

2. Cantaloupe

Like watermelon, cantaloupe is mostly water. It contains plenty of beneficial vitamins, such as vitamins C and A, potassium, folic acid, calcium, and zinc. It clocks in at 13 grams of carbs per one-half cup serving .

3. Strawberries

Strawberries contain even more vitamin C than an orange. Vitamin C has been shown to reduce oxidative stress, heart disease, and risk for cancer. They contain 11 grams of carbs in one cup of whole berries.

4. Plums

Plums contain vitamins and minerals that help your body heal, build muscle, and form blood vessels. Not only are they incredibly tasty, but theyre also low in carbs with only eight grams of carbs in a medium plum.

5. Kiwi

Kiwis are a nutrient-dense food. In other words, theyre rich in in nutrients, including vitamins C and E, potassium, fiber, and antioxidants, and low in calories. One piece of kiwifruit contain 10 grams of carbs.

6. Peaches

7. Starfruit

8. Honeydew

9. Grapefruit

10. Cranberries

Fruits To Eat Moderately On A Low Carb Diet

I never want to encourage anyone to avoid healthy, wholesome foods.

All types of fruit have nutritional benefits. But, when you are trying to eat foods with lower carb counts, you’ll need to watch the portion size for the following fruits.

There are many ways to moderate how much of these sweet fruits you eat. I like to try using a small amount of them as a minor ingredient in a larger recipe so the total count of carbohydrates per serving still fits inside my daily carb allowance.

Read Also: How Many Carbs In Hard Boiled Eggs

Is Fruit Bad For You

Fruits are whole foods, high in natural nutrition and contain no added ingredients. Like most plant based foods, fruits can provide a lot of essential nutrition to your diet – nearly all fruits are high in potassium, vitamin C, and fiber. Plus they are naturally low calorie, low sodium, and low fat, making them a great food for weight loss.

Fruit intake is also associated with a wide range of health benefits including improved digestive health, heart health, mental health, and weight management, along with reduced risk of type 2 diabetes .

Fruits also make a great natural sugar substitute for those that have a sweet tooth or are looking to cut added sugars from their diet. A small piece of fruit can often hit the spot and provide significantly more nutritional value than other sweets.

Can You Eat Fruit On The Keto Diet

Low Carb Fruits Excellent For Weight Loss #youbfitquicktip

The ketogenic diet focuses on cutting carb consumption and increasing fat intake to reach ketosis, a metabolic state in which the body begins burning fat for energy rather than glucose/carbs.

This typically involves decreasing intake of high-carb foods like grains, starches, legumes and sugary snacks, while at the same time increasing consumption of healthy fats and performance fats such as coconut oil, olive oil, grass-fed butter and ghee.

One of the most common keto diet myths is that fruit must also be eliminated from the diet in order to effectively achieve a state of ketosis.

However, this couldnt be further from the truth. In fact, there are plenty of nutritious and delicious keto diet fruit options that can definitely be included in moderation as part of a healthy low-carb diet.

  • Although fruits are typically high in carbohydrates, theyre also typically filled with fiber. Fiber moves through the body undigested and generally doesnt affect blood sugar levels in the same way as carbohydrates, meaning it can typically be enjoyed when following the ketogenic diet without impacting ketosis.

  • Instead of counting total carbs in your diet, its best to focus on , which is calculated by subtracting the grams of fiber in a food from the total grams of carbohydrates. For example, if an ingredient contains 10 grams of total carbohydrates and 2 grams of fiber, it would contain 8 grams of net carbs.

Also Check: Calories In Mcdonalds Chicken Nuggets

The Amount Of Dietary Fiber

Fiber plays a big role in the gastrointestinal system it protects the gut lining from chronic inflammation. It regulates the absorption of nutrients into the blood system, allowing you to feel full for longer after eating.

Soluble fiber balances your gut bacteria by feeding the friendly bacteria, which convert them to energy in a controlled environment. Insoluble fiber gives stool mass and aids in digestion.

Theseprocesses are essential for the success of any weight loss program. Weight lossfruits carry their weight in a diet because their rich fiber content regulatesthe relatively negligible calories they come with.

How Much Fruit Can You Eat On A Low Carb Diet

Does being on a low-carb diet mean you need to cut out fruit completely? No! As you can see from the list above, fruits provide many important nutritional benefits, and eliminating them from your diet completely can do more harm than good.

The USDA recommends about two cups of fruit per day in order to maintain a healthy diet. Depending on how many carbs your diet recommends, you may be able to meet this goal, especially if you choose low-carb fruits. For example, a plum and a cup of strawberries together only contain 20g of carbs, but they provide many nutritional benefits.

How much fruit you can eat depends on the diet youre following and how many carbs youre getting from other food groups, but you should still aim to regularly eat different fruits.

Read Also: Carbs In Half An Avocado

On A Weight Loss Diet Try These Low

Cutting on carbohydrates is perhaps the best way to lose weight. Or so we are told! After all most Natures 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 I Eat Fruit On A Low Carb Diet

Low Carb Fruit Options

Carb Tolerance | Natural Fruit Sugars | Best Low Carb Fruit Choices

Fruit is a sweet treat that is packed with micronutrients. But all fruits contain carbohydrates. Can you eat fruit on a low carb diet? The short answer is yes! However, the amount of fruit and the types of fruit that you can eat and still lose weight will depend on your bodys carbohydrate tolerance.

In this post, Ill explain what I mean by carb tolerance, discuss the natural sugars in fruit, and share the best choices for you as a low carb or keto dieter.

Recommended Reading: Taco Bell Breakfast Menu Calories

What Is Your Carbohydrate Tolerance

One of the main factors that determine the amount and types of fruit you can eat and still lose weight is your carbohydrate tolerance. You cannot plug factors like your age, activity level, past health history, and genetic profile into an online calculator and come up with the exact number of carbohydrate grams you can eat in your daily diet.

However, these factors impact how sensitive your cells are to insulin, and therefore how many carbohydrates your body can tolerate. I have discussed insulin sensitivity in several videos. The basic thing to understand is that insulin is the hormone that moves nutrients, like the sugar that comes from energy-rich carbohydrates, from your bloodstream to your cells.

If your energy-hungry cells, like those in your muscles and liver, are highly insulin sensitive, they will easily take up the sugar and use it rather than storing it as future energy, which is body fat.

As I mentioned, you cannot simply look at someone and say, he will lose weight eating 100 carbs per day, but she will need to reduce her carbohydrate intake to 50 grams or fewer to make progress. Determining your carb tolerance will take some trial and error.

The good news for those of you that are just getting started with a low carb diet is that simply reducing the number of carbs you are currently consuming will likely cause weight loss.

Key Takeaway On Keto Fruits Low Carb Fruit Intake And The Keto Diet

As a final takeaway, always be cautious when consuming fruit on a ketogenic diet. You must limit your carb intake low enough to enter ketosis, so its best to eat low-carb fruits in moderation.

Remember that fruit is essentially natures candy. It is filled with high amounts of glucose and fructose, which can decrease ketone production and make it difficult to enter ketosis. To learn more about what you should and shouldnt eat to enter and sustain ketosis, read through our in-depth keto food list.

P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.

+ The food will always fit to your macros and cooking preferences!

Recommended Reading: Cutwater Rum Mint Mojito Calories

Whats The Sugar In Fruit: Fructose Glucose Or Sucrose

Were often taught that all fruit contains fructose versus sucrose and that this means its better for our blood sugar levels. But the truth is that fruit contains a combination of fructose, sucrose, and glucose.

Fructose in small amounts is well processed by the liver and thus does not impact your blood sugar so its true that many fruit choices have less impact on your blood sugar than white table sugar . However, its the content of glucose in a fruit that matters most.

In the chart below, youll see that cherries and grapes contain significantly more glucose than berries and apples, and then bananas. But youll see that bananas and apples also contain a great deal of sucrose.

Top 10 Fruits Low In Net Carbs

Best Low Carb Fruits For Weight Loss

Fruits are an excellent source of fiber, vitamins, and energy for our bodies. Net carbs are equal to total carbohydrates minus the amount of fiber. The theory is that we do not digest the carbohydrates trapped in fiber.

Fruits low in net carbs include avocados, blackberries, raspberries, asian pears, prickly pears, strawberries, watermelon, mulberries, peaches, and cantaloupe. Below are the ten fruits lowest in net carbs, for more ideas on what fruits to eat, see the list of fruits high in fiber, and fruits low in sugar. You can also see the list of over 100 fruits low in net-carbs.

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List Of 30 Low Carb Fruits

Here is my list of 30 best low carb fruits of all time. All the data for food nutrition has been taken from the United States Department of Agriculture website. Also, the carb contents in each of the fruits had been measured on the basis of an equal amount of servings .

The list is given below:

Name of the Fruit

Can We Have Fruits On A Low

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 youre on a diet to lose weight or bring your insulin levels down.

Read Also: How Many Calories Are In An Uncrustable

How Many Fruits Should You Eat On A Low

This means on a low-carb diet , you should perhaps focus on berries instead of fruit. Instead, you can get much of the nutrients in fruit from vegetables without all the sugar. Therefore, you may want to try eating plenty of low-carb vegetables instead. If your biggest source of carbohydrates is fruit , you may be able to squeeze in two or three servings a day. As you see, grapes and bananas have the highest carb counts available.

Choosing The Best Fruits For Weight Loss

Pin on Recipes

You musthave noticed some common features that keep recurring throughout this list. Whenchoosing fruits to complement your weight loss diet, these are the qualitiesyou should consider. You should also consider your weight loss goal and therest of the foods in your diet or fast. Here Is a rundown of some of the basicconsiderations.

Don’t Miss: Food No Sugar No Carbs

The 10 Best Low Sugar Fruits For Low Carb Diet

Fruits are naturally high in nutrients and have no additives. Like most plant-based foods, fruits can supply a significant amount of necessary nourishment to your diet nearly all fruits are high in potassium, vitamin C, and fibre.

Fruits also include protein, fat, and many essential nutrients you shouldnt cut these foods out of your diet. Fruits have varying levels of carbs, so choosing the right ones in the right amounts allows you to enjoy the health advantages of these delicious and diverse fruits while depending on your daily carbohydrate allotment.

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