Low-carbohydrate diets have become more than just a fad. Whether you’re going keto, paleo, atkins, or just trying to stay healthy, a low-carb diet provides many benefits. However, one of the most difficult things to grapple with in a low-carb is high-carb fruits. Let’s get you up to speed on what to expect and the your best options for fruit.
Fructose is a Fiend
The main culprit you’re dealing with in many fruits is fructose, or in other words, fruit sugar. However, while you’d expect nearly all fruits to contain high amounts of it, some contain surprisingly little. Dried fruit is particularly high, and best avoided.
One of your best bets is berries. Strawberries, blackberries, blueberries and more actually contain fairly low levels of fructose while remaining sweet and delicious. There are also several others that make the list. Keep these in mind, and you’ll do well in maintaining your low-carb diet.
Your Top Five Fruit Friends
Blueberries contain 10 grams of fructose per 100 grams. This is a little bit higher than some of the other offerings, but much lower than most other fruits. They can definitely be enjoyed in moderation, and they are small enough that that should not be a problem.
Grapefruit may seem sour, but it’s also an excellent candidate for low-carb fruits. At about 7 grams of fructose per 100, it’s the perfect complement for almost any meal. It also has numerous other health benefits and is an excellent source of vitamins A and C.
Veganism is a lifestyle that requires followers to abstain from the use of any animal products. Veganism extends to items that incorporate animal components such as clothing, soap and more. The vegan diet excludes anything animal-based. Those who adhere to the vegan diet not only avoid meat but also foods such as dairy, honey and eggs. The diet is plant-based and those who adopt a vegan diet often do so for reasons other than health. Vegans often promote this diet as an ethical and environmental choice.
Foods that are grown naturally and not as a result of large-scale corporate farming include fruits, vegetables, seeds, beans and nuts. They often shop at farmer’s markets or other areas with organically grown foods. The vegan diet can be beneficial for long-term health.
At 6.5 grams of fructose per 100 grams, guavas are surprisingly one of the lowest-fructose fruits you can choose. Don’t use this as an excuse to purchase the ever-popular boxed guava juice; for low-carb, you need the real thing.
Although the sweetness of strawberries can vary greatly across the globe, the typical supermarket strawberry has an excellent level of fructose-per-gram at 6-per-100 grams. One of the most accessible and affordable options.
Finally, when it comes to low-carb fruits blackberries take the cake. They weigh in at 4.4 grams of carbs per 100 grams, making them possibly the premier choice to satisfy your fruit craving.
Hopefully these suggestions have been of some help to you. Are there other fruits worthy of mention? Please let us know in the comments below!