Low-carb diets are gaining traction around the world for helping people lose weight, the most prominent among which is the fat-rich ketogenic diet. Over the years, fruits have acquired a notorious reputation with health and diet freaks. This is because they are rich in sugars, which increases their carbohydrate count. So, while people are moving towards high protein low-carb diets, they are eliminating fruits along with grains and breads from their meals. However, fruits are one of the healthiest foods to eat, especially when you're on a diet. This is because they are rich in vitamins, minerals, and are also powerhouses of antioxidants. So, these nature's candies may have a lot of sugars in them, but the calories that they supply to your body aren't empty - the nutritional value of fruits is too high for you to be ignoring them! Moreover, there are weight loss fruits that are rich in fibre, which is a satiating nutrient, which also helps in regulating blood sugar levels.
As such, if consumed in small portions and in the proper way, fruits can actually help you in weight loss in a healthy way, rather than hampering it. A lot of dietitians and nutritionists recommend consuming fruits as healthy snacking alternatives to high-calorie foods like chips and chocolates. This is because while the former is chock-full of nutrition, the latter is full of trans-fats, processed sugars and unhealthy carbs, which may cause a number of health problems when consumed on a regular basis. The natural sugars in fruits can also give you the much-needed energy boost, which is required in the morning. That being said, there are some fruits that are on the low-carb side of the spectrum.
So, without further ado, let's look at some fruits that you can incorporate in your low-carb diet plan:
Strawberries are among one of the best weight loss fruits that are very low in carbs, while blueberries are more on the high-carb end. However, both these berries are extremely rich in antioxidants, and are hence, healthy for consumption, but perhaps in differing quantities. A 100-gm serving of strawberries contains a mere 8 gm of carbohydrates, as per the United States Department of Agriculture data.
Strawberries are one of the best low-carb berries
Another one of the best weight loss fruits is watermelon as it is low in calories and has a low carbohydrate count as well. Watermelon contains a mere 8 gm of carbohydrates per 100 gm of serving, as per the USDA data.
The juicy and flavourful peaches are also one of the best weight loss fruits to consume on a low-carb diet. Peaches have a mere 10 gm carbs per 100 gm of the fruit, as per the USDA data. Peaches are also rich in catechins and a number of flavonols. Moreover, they have a low glycaemic load and are one of the best low-sugar fruits out there.
Blackberries are used for making desserts, jams and other confectionaries, but they're the healthiest when consumed raw. A 100-gm serving of blackberries contains just 10 gm of carbohydrates (as per USDA data), which makes them ideal candidates for including in low-carb diets.
5. Cantaloupe or Musk Melon
Melons are generally low in carbs and cantaloupe, or muskmelon as it is known in India, is the perfect example of that. Whether you blend them in with your smoothies or eat them raw, cantaloupes with 8 gm of carbs per 100 gm of fruit (as per the USDA data) are great as low-carb snacks.
Muskmelon is one of the best low-carb snacks
This fatty savoury fruit is also very low in carbohydrates, with just 9 gm of carbs per 100 gm of the fruit. No wonder avocado is favoured by people on ketogenic diet. It is also very rich in unsaturated or healthy fats, which are important for heart and skin health.
This tropical fruit is rich in nutrients. According to Bangalore-based nutritionist Dr. Anju Sood, "Even though it contains sugar, which is extremely beneficial for growing kids, the amount is not so overwhelming." She says the amount of fat in pineapple is negligible, which makes it a great snack for the ones trying to shed kilos. The soluble fiber content contributes to a delayed digestive process, helping in controlling the hunger pangs. It indirectly contributes to boost metabolism and burn calorie.
This tarty fruit is low in carbs. As per USDA, 100 grams of kiwi has only 15 gram carbohydrate in it. Kiwi boosts metabolism and as we know, a good digestion leads to weight loss. The enzyme called actinidain in Kiwi helps in improving digestion of proteins in the body.
This crunchy fruit is ideal for weight reduction because of its low-caloric value. Pear has only 56 calories per 100 grams. The best part about this fruit is that it keeps a person feel fuller for a longer time because of its high fibre content.
This sour fruit is known to be an ideal food for losing those extra pounds. One cup of raw gooseberries contains 15 grams of carbohydrate and an ample dose of fiber (6.5 grams). Try consuming one gooseberry every day to not only lose weight, but also promote metabolism.
So, now you know! Any diet plan will only show results if it is paired with adequate exercise, regular hydration and enough sleep. Additionally, it's important to include more nutritional foods in your meal plans, and fruits are treasure troves of nature's goodness. It's time we stopped making them out to be the enemies that they probably never will be!