Low-carb Fruits – List, Nutritional Values, Health Benefits, Uses and Recipes

Low-carb Fruits – What are Low-carb Fruits? List, Types, Examples, Features, Nutritional Values, Health Benefits, Uses, Recipes and Side Effects

Fruits | Low-carb Fruits | What are Low-carb Fruits? |  Types of Low-carb Fruits | Examples of Low-carb Fruits | Features of Low-carb Fruits | Low-carb Fruits List | Low-carb Fruits Nutritional Values | Low-carb Fruits Health Benefits | Low-carb Fruits Uses | Low-carb Fruits Recipes | Low-carb Fruits Side Effects

Photo credit: Freepik: Some examples of Low-carb Fruits

In this blog post ‘Low-carb Fruits – List, Nutritional Values, Health Benefits, Uses and Recipes’ in Healthy Living and Wellness Lifestyle of Eduonwheels’ Health Education Blog, we shall discuss:

Low-carb Fruits – What are Low-carb Fruits? Types, Examples, and Features

– What are Low-carb Fruits?

  –  Types of Low-carb Fruits

    –  Examples of Low-carb Fruits

    –  Features of Low-carb Fruits

Low-carb Fruits – List, Nutritional Values, Health Benefits, Uses and Recipes

   – Low-carb Fruits List

– Low-carb Fruits Nutritional Values

– Low-carb Fruits Health Benefits

–  Low-carb Fruits Uses

– Low-carb Fruits Recipes

–  Low-carb Fruits Side Effects

Top 10 Best Fruits to Eat: Nutrients, Health Benefits and Uses

Low-carb Fruits – What are Low-carb Fruits? Types, Examples, and Features

What are Low-carb Fruits?

Low-carb fruits are fruits that contain relatively fewer carbohydrates per serving compared to other types of fruits. While these fruits are relatively low in carbs, they still contain some carbohydrates.

Types of Low-carb Fruits

There are many types of low-carb fruits. Here are some types in the list of low-carb fruits;

1. Berries: Strawberries, raspberries, blackberries, blueberries, and cranberries are all low in carbs and high in fiber and antioxidants.
2. Citrus fruits: Lemons, limes, grapefruit, and oranges are relatively low in carbs and high in vitamin C and other nutrients.
3. Melons: Watermelon, cantaloupe, and honeydew melon are all relatively low in carbs and high in water content.
4. Stone fruits: Peaches, plums, and apricots are all low in carbs and high in fiber, vitamin C, and other nutrients.
5. Tropical fruits: Papaya and guava are both relatively low in carbs and high in vitamin C and other nutrients.
6. Avocado: Although technically a fruit, avocado is low in carbs and high in healthy fats.
7. Tomatoes: Although typically thought of as a vegetable, tomatoes are technically a fruit and are relatively low in carbs and high in nutrients like vitamin C and lycopene.

Examples of Low-carb Fruits

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A file photo of the heart shape of ketogenic low carbs diet concept. Ingredients for healthy fruits selection on white wooden background..Image credit: Freepik 

A list of low-carb fruits reveals the examples. Here are some examples of low-carb fruits listed:

1. Berries: Strawberries, raspberries, blackberries, and blueberries are all low in carbs and high in fiber and antioxidants.
2. Avocado: Although technically a fruit, avocado is low in carbs and high in healthy fats.
3. Tomatoes: Although usually thought of as a vegetable, tomatoes are technically a fruit and are low in carbs and high in nutrients like vitamin C and lycopene.
4. Melons: Watermelon, cantaloupe, and honeydew melon are all relatively low in carbs and high in water content.. Watermelon fruit is typically associated with high sugar content, but watermelon is actually relatively low in carbs per serving. Similar to watermelon, cantaloupe is also relatively low in carbs and a good source of vitamins and minerals.
5. Citrus fruits: Lemons, limes, grapefruit, and oranges are all relatively low in carbs and high in vitamin C and other nutrients. Lemon and lime, these citrus fruits are very low in carbs and can be used to add flavor to dishes and beverages.
6. Stone fruits: Peaches, plums, and apricots are all low in carbs and high in fiber, vitamin C, and other nutrients.
7. Tropical fruits: Papaya and guava are both relatively low in carbs and high in vitamin C and other nutrients.

Examples of the Amount of Carbohydrates contained in some of the low-carb fruits:

1. Strawberries – One cup (150g) of strawberries contains about 12g of carbs, of which 3g are fiber.
2. Raspberries – One cup (123g) of raspberries contains about 15g of carbs, of which 8g are fiber.
3. Blackberries – One cup (144g) of blackberries contains about 13g of carbs, of which 8g are fiber.
4. Blueberries – One cup (148g) of blueberries contains about 21g of carbs, of which 4g are fiber.
5. Avocado – One medium avocado (200g) contains about 12g of carbs, of which 10g are fiber.
6. Tomatoes – One medium tomato (123g) contains about 4g of carbs, of which 1g are fiber.
7. Olives – 10 large olives (28g) contain about 1g of carbs.

Features of Low-carb Fruits

Having known the meaning of low-carb fruits, as well as the low-carb fruits examples and types. Low-carb fruits are a great addition to a healthy diet. They feature high-packed nutrients and fiber, which can help improve overall health and reduce the risk of chronic diseases. However, it’s important to consume them in moderation to avoid potential side effects.

Here are some of the features of low-carb fruits in the examples and types:

1. Avocado Features: Avocado is a unique fruit that is high in healthy fats, fiber, and various vitamins and minerals.

2. Berries (strawberries, raspberries, blackberries) Features: Berries are low in calories, high in fiber, and packed with antioxidants.

3. Grapefruit Features: Grapefruit is a citrus fruit that is low in calories and high in vitamin C.

4. Tomatoes Features: Tomatoes are low in calories and carbohydrates, and high in vitamin C, potassium, and lycopene.

5. Cantaloupe Features: Cantaloupe is a low-calorie fruit that is high in vitamin C and beta-carotene.

Low-carb Fruits – List, Nutritional Values, Health Benefits, Uses and Recipes

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Low-carb Fruits Nutritional Values: Image of Some of the Low-carb Fruits and their Nutritional Values. Image credit: Diet Doctor

Low-carb Fruits List

Here is a list of low-carb fruits, along with their approximate net carb counts per 100 grams (3.5 ounces) of fruit: The low-carb fruits list given is not exhaustive.

1. Avocado: 2 grams
2. Strawberries: 6 grams
3. Watermelon: 7 grams
4. Cantaloupe: 8 grams
5. Peaches: 9 grams
6. Blackberries: 10 grams
7. Honeydew melon: 9 grams
8. Papaya: 9 grams
9. Raspberries: 12 grams
10. Kiwi: 14 grams
11. Grapefruit: 11 grams
12. Oranges: 12 grams
13. Plums: 10 grams
14. Pineapple: 13 grams
15. Blueberries: 12 grams
16. Lemons and limes: 2-3 grams
17. Olives:4 -6 grams
18. Grapefruit: 9 grams
19. Tomatoes: 2-3 grams

Low-carb Fruits Nutritional Values

Low-carb fruits are generally rich in fiber, vitamins, and minerals. They also contain antioxidants and phytonutrients, which are essential for good health. The nutritional values of some low-carb fruits are as follows:

1. Strawberries – One cup (150g) of strawberries contains about 49 calories, 3g of fiber, and 149% of the daily recommended intake of vitamin C.
2. Raspberries – One cup (123g) of raspberries contains about 64 calories, 8g of fiber, and 54% of the daily recommended intake of vitamin C.
3. Blackberries – One cup (144g) of blackberries contains about 62 calories, 8g of fiber, and 50% of the daily recommended intake of vitamin C.
4. Blueberries – One cup (148g) of blueberries contains about 84 calories, 4g of fiber, and 36% of the daily recommended intake of vitamin C.
5. Avocado – One medium avocado (200g) contains about 322 calories, 10g of fiber, and 33% of the daily recommended intake of vitamin C.
6. Tomatoes – One medium tomato (123g) contains about 22 calories, 1g of fiber, and 28% of the daily recommended intake of vitamin C.
7. Olives – 10 large olives (28g) contain about 59 calories, 1g of fiber, and 6% of the daily recommended intake of vitamin E.

Low-carb Fruits Health Benefits

Low-carb fruits are packed with numerous health benefits. Low-carb fruits are a great addition to a healthy diet. They contain many nutrients and fiber, which can help improve overall health and reduce the risk of chronic diseases. Here are some of the health benefits of low-carb fruits:

1. Weight management: Low-carb fruits are low in calories and high in fiber, making them an ideal choice for weight management.
2. Improved digestion: The fiber content in low-carb fruits promotes healthy digestion and prevents constipation.
3. Better blood sugar control: Low-carb fruits have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels.
4. Reduced risk of chronic diseases: The antioxidants and phytonutrients in low-carb fruits have been linked to a reduced risk of chronic diseases.
5. Boosting of the immune system: The fiber in low-carb fruits helps to boost the immune function of the body. Additionally, to these uses, consuming low-carb fruits can also promote overall health and wellness. They are packed with nutrients and fiber, which can help improve digestion, boost immunity, and reduce the risk of chronic diseases.

Health benefits of Avocado: Avocado consumption has been linked to improved heart health, weight management, and lower risk of metabolic syndrome and type 2 diabetes.

Health benefits of Berries (strawberries, raspberries, blackberries): Regular berry consumption has been linked to improved heart health, cognitive function, and reduced risk of certain cancers

Health benefits of Grapefruits: Grapefruit consumption has been linked to improved heart health, weight loss, and lower risk of kidney stones.

Health benefits of Tomatoes: Regular tomato consumption has been linked to improved heart health, lower risk of certain cancers, and improved skin health.

Health benefits of Cantaloupe: Regular cantaloupe consumption has been linked to improved heart health, better skin health, and reduced risk of certain cancers.

Uses of Low-carb Fruits

Low-carb fruits have a variety of uses in cooking, as well as in promoting overall health and wellness. Here are some of the most common uses of low-carb fruits:

1. Snacking: Low-carb fruits such as berries, cantaloupe, and grapefruit make great snacks. They are low in calories and high in fiber, which can help keep you feeling full and satisfied.
2. Smoothies: Low-carb fruits can be blended into smoothies for a nutritious and filling meal. Adding some protein powder or nut butter can make the smoothie even more filling.
3. Salads: Low-carb fruits like avocado, tomato, and berries make great additions to salads. They can add flavor and texture while also providing a boost of nutrients.
4. Desserts: Low-carb fruits can be used to make a variety of healthy desserts, such as fruit salad, fruit skewers, or grilled fruit. These desserts are low in added sugars and can be a great way to satisfy a sweet tooth.
5. Cooking: Low-carb fruits can be used in cooking as well. For example, grapefruit can be used to make a marinade for meat or fish, and tomatoes can be used in sauces and stews.

Low-carb Fruits Recipes

1.. Avocado Recipes: Avocado can be used in a variety of recipes, including guacamole, salads, and smoothies, and as a replacement for mayonnaise on sandwiches.

2. Berries (strawberries, raspberries, blackberries) Recipes: Berries can be eaten as a snack, added to salads, or used as a topping for yogurt or oatmeal.

3. Grapefruit Recipes: Grapefruit can be eaten on its own, added to salads, or used in marinades for meat or fish.

4. Tomatoes Recipes: Tomatoes can be eaten on their own, added to salads, used in sauces, or roasted with herbs and spices.

5. Cantaloupe Recipes: Cantaloupe can be eaten on its own, added to fruit salads, or blended into smoothies

Side Effects of Low-carb Fruits

Low-carb fruits are a great addition to a healthy diet. They are packed with nutrients and fiber, which can help improve overall health and reduce the risk of chronic diseases. However, it’s important to consume them in moderation to avoid potential side effects. Here are some low-carb fruits side effects

Avocado Potential side effects: Eating too much avocado can lead to weight gain due to its high-calorie content.

Berries (strawberries, raspberries, blackberries) Potential side effects: Eating too many berries can lead to diarrhea or digestive discomfort due to their high fiber content.

Grapefruit Potential side effects: Grapefruit can interfere with certain medications, including some cholesterol-lowering drugs and antidepressants.

Tomatoes Potential side effects: Eating too many tomatoes can lead to digestive discomfort due to their high acidity.

Cantaloupe Potential side effects: Eating too much cantaloupe can lead to digestive discomfort due to its high fiber content.

This blog content on ‘Low-carb Fruits – List, Nutritional Values, Health Benefits, Uses and Recipes’ is categorized under Health Education for Healthy Living and Wellness Lifestyle.

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