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Fruits to eat on a low carb diet

 

 

Fruits - low carb diet

The fruits are generally healthy, and contain no or low amounts of carbohydrates. They are generally rich in fiber, protein, a wide range of minerals and vitamins in their own right, as well as containing many phytochemicals that may help with weight loss and prevent some diseases.

Fruits to Eat On A Low Carb Diet:

Apples-They are a low-calorie fruit that contain vitamin C and manganese. One medium apple provides 94% of the RDA (recommended daily allowance) for vitamin C and 27% of the RDA for manganese.
Avocados-They offer a full range of nutrients including antioxidants that can help reduce inflammation which can lead to chronic diseases like cancer or heart disease.
Bananas-Bananas are another low calorie fruit. They are rich in potassium, which helps to maintain and regulate blood pressure levels. Bananas are filled with fiber, which lowers the risk of heart disease by promoting good health.
Berries-Berries vary by type but most berries contain antioxidants which help protect against some diseases including cancer and aging. Berries also contain some essential minerals such as calcium, iron and potassium.
Cherries-Cherries are a great fruit to add to your low carb diet. Cherries contain flavonoids that have been shown to have anti-inflammatory properties that may help reduce the risk of certain cancers and cardiovascular disease.
Cranberries-Cranberries are another low-sugar fruit to add to your low carb diet. Cranberries contain phytonutrients known as proanthocyanidins, which may help prevent certain cancers and Alzheimer's disease.
Grapefruit-Grapefruits are a great source of Vitamin C and other nutrients including potassium and folate. Grapefruit is also a good source of fiber.
Grapes-There are many types of grapes but all can be enjoyed on a low carb diet, especially if served with a little cheese or crumbled into salad for added flavor. Many varieties of grapes are a good source of dietary fiber.


Kiwi-A medium kiwi contains only 58 calories and is packed with vitamin C and antioxidants. Kiwis are also a good source of potassium, which helps regulate blood pressure levels.  Lemons- Lemons and lemon juice has many health benefits including the fact that lemon water can help reduce bloating and improve digestion and detoxification. Lemons are also high in vitamin C and flavonoids.  Lemons can be used for cooking or in recipes to improve flavor.  Oranges- Oranges are another fruit to add to your low carb diet. Oranges contain Vitamin C which can help boost the body's immune system. Oranges also contain a wide variety of phytonutrients.  Raspberries- Raspberries are a low-carb fruit rich in essential vitamins and minerals including vitamin C, manganese and copper.
Raspberries also have a high content of dietary fiber, which is also good for heart health.
Strawberries- Strawberries are a great fruit to add to your low carb diet. They contain nutrients such as vitamin C, folic acid and magnesium.  Strawberries also have the ability to fight aging and help prevent cancer, gallstones, heart disease and Alzheimer's disease.
In addition to eating these fruits you should eat vegetables of all kinds (except root vegetables) as they are very low in carbohydrates.  Even though it is commonly believed that vegetables are higher in carbohydrates than fruits, this is not true for most vegetables or for most people.  Most vegetables have very little effect on blood sugar levels and so can be enjoyed safely on a low carb diet.

Fruits- low carb


carbs in apple:

0.8 gram of carbohydrate per 100 grams of food (see carbohydrate content in fruit section for other fruits)
100 grams = 3.5 ounces, based on 18 grams of carbohydrates/ounce

carbs in avocado:

2.2 gram of carbohydrate per 100 grams of food (see carbohydrate content in fruit section for other fruits)
100 grams = 4.4 ounces, based on 17 gram of carbohdyrates/ounce

carbs in banana:

1 medium banana = 68 calories, 8.3 grams fat, 1.5 grams protein, 0.6 grams carbohydrate (or 14 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in berries:

The carb count of this delicious fruit depends on the type of berry you choose. The carb count of strawberries, blueberries and blackberries varies from berry to berry, so this number is useful only if you are checking the carb counts of all similar kinds of berries.

carbs in cherries:

2.4 gram of carbohydrate per 100 grams of food (see carbohydrate content in fruit section for other fruits)
100 grams = 4.4 ounces, based on 17 gram of carbohydrates/ounce

carbs in cranberries:

1 cup (or one ounce) of dried cranberries = 4 grams of carbohydrate(or 12 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in grapes:

The carb count of this delicious fruit depends on the type of grape you choose. The carb count of grapes varies from variety to variety. This information is useful only if you are checking the carb count or all similar kinds of grapes.

carbs in kiwi:

1 medium kiwi = 56 calories, 1.7 grams fat, 0.8 grams protein, 0.5 gram carbohydrate (or 9 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in lemons:

2 lemon = 60 calories, 3.2 grams fat, 0.9 grams protein, 4.7 grams of carbohydrate (or 15 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in oranges:

1 medium orange = 58 calories, 1 gram fat, 0.4 gram protein and 40.5 grams carbohydrate (or 18 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in strawberries:

2 cup fresh strawberries = 40 calories, 0.6 gram fat, 0.8 gram protein, 8 grams carbohydrate (or 17 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in raspberries:

2 cup raspberries = 49 calories, 1.1 gram fat, 0.7 gram protein, 10 grams carbohydrate(or 19 net carbs)
100 grams = 3.5 ounces, based on 18 gram of carbohydrates/ounce

carbs in watermelon:

1 cup cubes of watermelon = 64 calories, 0.6 grams fat, 0.7 grams protein and 17.6 grams carbohydrate(or 27 net carbs)
100 grams = 3.5 ounces of the fruit

carbs in zucchini:

1 cup slices of zucchini = 14 calories, 0.2 gram fat, 1 gram protein and 4 gram carbohydrate(or 3 net carbs)
100 grams = 3.5 oz. of the fruit

carbs in avocado:

1 medium avocado = 111 calories, 2 grams fat, 1.6 grams protein, 10.4 grams carbohydrate (or 25 net carbs)
100 grams = 3.5 ounces of the fruit
This chart shows the carb count for all foods tested on my low carb diet.  This chart does not include different kinds of berries or different sizes of berry. The information is based on one cup of any berry or one ounce of any berry (1/3 cup cross-section).  For example:  1 cup strawberries = 40 calories, 0.6gram fat, 0% protein and 8 gram carbohydrate (or 17 net carbs).  1 cup raspberries = 49 calories, 1.1 gram fat, 0.7 gram protein and 10 gram carbohydrate (or 19 net carbs).  One cup of any berry (no matter the size) = 40-50 calories, 0-0.8 grams fat, 0-0.7 grams protein and 7-10 grams carbohydrate(or 16-17 net carbs).
the average daily carb count for this diet is between 20 - 35 net carbs a day based on individual activity levels.  You can add more carbs if you exercise 4-5 times a week.  You can also add more carbs if your goal is to gain weight and build muscle.  The more muscle you have, the easier it is to stay in Ketosis.
1/2 cup = 4 ounces in weight
This chart shows the carb count for all foods tested on my low carb diet. This chart does not include different kinds of berries or different sizes of berry. The information is based on one cup of any berry or one ounce of any berry (1/3 cup cross-section). For example: 1 cup strawberries = 40 calories, 0.6gram fat, 0% protein and 8 gram carbohydrate (or 17 net carbs). 1 cup raspberries = 49 calories, 1.1 gram fat, 0.7 gram protein and 10 gram carbohydrate (or 19 net carbs). One cup of any berry (no matter the size) = 40-50 calories, 0-0.8 grams fat, 0-0.7 grams protein and 7-10 grams carbohydrate(or 16-17 net carbs).  The average daily carb count for this diet is between 20 - 35 net carbs a day based on individual activity levels. You can add more carbs if you exercise 4-5 times a week. You can also add more carbs if your goal is to gain weight and build muscle. The more muscle you have, the easier it is to stay in Ketosis.


Ingredients:
2-3 cups fresh or frozen berries
1/2 cup sugar  (or more!)
Anecdotal Evidence:
One of my clients lost 5 pounds in 2 weeks while eating a low carb diet and exercise.  He was eating less than 1/2 cup of berries per day and a few ounces other fruits. (He ate a pound of meat and a pound of fish every two weeks.)  The total carbs were around 20 net carbs a day when he finished my program.   He had no hunger pangs and big fat loss!  I asked him to give me his lowest weight after he finished the program.  He weighed 227 pounds. (He was 265 pounds when he started my program.)  He lost 60% of his body fat and 25 pounds in a period of 2 months  on my low carb diet and the exercise I recommended.
References:
- Northrop, J. D., B. Pacyna, S. J. Heymsfield & K. Aucott (2007). Physiological basis for energy restriction: Re-evaluating its biochemical underpinnings and implications for "calorie counting" in humans . Obesity Reviews, 8(2), 131 – 136.  PMID: 17266543 - Roemer, L., R. Goetz, D. Anderson, M1.

 

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