Fruits are generally high in sugar, but you don't have to give them up completely to maintain a healthy weight. All you need to do is choose the right ones. Check out these best low-carb fruits ideal for low-sugar diets and their surprising health benefits.
1. Apple
A medium apple (200g) only contains 28g of carbs, 12% of the Recommended Daily Intake (RDI). As for the health benefits, this fruit is packed with vitamin C and fiber which are helpful in lowering the risk of heart disease and diabetes.
2. Kiwifruit
Offering a mere 10g of carbs, a medium kiwi fruit provides antioxidants and fiber that help to prevent colorectal cancer. Plus, research from the National Institutes of Health reveals that this green fruit is also effective at easing constipation.
3. Grapefruit
According to the U.S. Department of Agriculture (USDA), an average-sized grapefruit (200g) has 22g of carbs (10% of the RDI), which makes it another great option if you're on your low-sugar diet. Besides, it boasts vitamin A and vitamin C that can help boost the immune system.
4. Orange
Oranges are low-carb friendly as well. There are only 19g of carbs (8% of the RDI) in a regular orange. The large amount of vitamin C, vitamin B, and folate loaded inside this fruit is also helpful in preventing heart disease and stroke.
5. Peach
This tasty summertime fruit is also great for a low-sugar diet. Data from the USDA shows that there are a mere 15g of carbs (7% of the RDI) in a medium peach. Other than this, the high fiber content is conducive to your digestive system.
6. Pineapple
A cup of pineapple chunks (the recommended serving size) contains a mere 22g of carbs (10% of the RDI). This fruit is also a good source of vitamin C and bromelain, two nutrients shown to help prevent mucus from building up in your respiratory tract. As a consequence it can also help to ease symptoms of cough and cold.
7. Strawberry
A cup of fresh strawberries offers 12g of carbs, constituting just 4% of the RDI. Moreover, this heart-shaped fruit is packed with fiber, vitamins, and antioxidants that are effective in enhancing heart health and helping prevent cancer.
8. Watermelon
With just 8g of carbs per cup (4% of the RDI), watermelon is another fruit you can include in your healthy diet. Not only is it low-carb friendly, Healthline points out that the antioxidants, lycopene, and vitamin C in this melon can work together to help relieve inflammation and oxidative stress.
9. Coconut
Coconuts can also be a fixture of your healthy diet. One-half cup of shredded coconut meat only yields 13g of carbs (6% of the RDI), and its medium chain fatty acids contain antimicrobial properties that can help boost your oral hygiene.
10. Lemon
Known for its sour taste, a medium-sized lemon (58g) barely has any carbs (5g). Including it in your diet can also benefit your health in many other ways. Studies from Medical News Today have shown that this fruit can help lower the risk of stroke in women, regulate blood pressure, and prevent asthma.
11. Avocado
Yes, avocados are technically a fruit. They're great on a low-sugar diet since one regular avocado only contains 11.6g of carbs (5% of the RDI). Moreover, the American Heart Association says that it's packed with potassium, which helps combat high blood pressure.
12. Cantaloupe
There are only 8g of carbs in a 1-cup serving of cantaloupe, which makes it ideal for your low-sugar diet. Plus, the large amount of liquid in the melon is helpful in regulating your blood sugar levels.
13. Cherry
According to the USDA, a cup serving of cherries offers about 22g of carbs (only 10% of the RDI). They also provide a wide range of nutrients such as antioxidants and anti-inflammatory compounds that can help reduce exercise-induced muscle pain.
14. Apricot
To keep the carbs in check, you can also opt for this fruit. 2 apricots (the standard serving) only contains 7.8g of carbs (3% of the RDI). In addition, the National Eye Institute points out that this orange fruit is rich in beta-carotene, a form of vitamin A that helps protect your eyesight.
15. Blackberry
Containing just 14g of carbs (6% of the RDI) per cup, blackberries can also be part of your low-sugar diet. They are also a great source of vitamin K, which plays an important role in preventing excessive bleeding, says Healthline.
Source: buzzfond.com