If you’ve joined the millions of dieters battling the bulge by eliminating carbs and sugars, it’s easy to think that fruit needs to be tacked onto your do-not-eat list.
Many fruits contain high levels of natural sugar (fructose) that can have a significant effect on blood sugar levels. Since keeping your blood sugar level stable is even more important when you’re trying to lose weight, eating sweet fruit can be detrimental to your low-carb diet.
However, nature’s gifts are chock full of vitamins and minerals that your body needs no matter what type of diet you’re on. Fruit contains natural sugars that can make it easier to control your cravings overall, and can actually help you eat less throughout the day. Rachel Meltzer of Prevention Magazine reports on recent research showing the antioxidant benefits of fruit and how the fiber in fruit can also lower cholesterol; eliminating fruit entirely may not be a wise choice. Choosing the right fruit to complement your low-carb meals is the best strategy for long-term diet success. Here are just a few of your options when you’re low-carbing:
Apples
An apple a day may not always keep the doctor away, but it can definitely help your diet. One medium-sized apple contains just 80 calories and 21 grams of carbohydrates. Your best bet with this somewhat high-sugar fruit is to mix it with a protein (peanut butter, cheese, or yogurt are great choices) so the sugar is released into the bloodstream much more slowly.
Cherries
Cherries are bursting with antioxidants and pack a mean punch when you choose the sour variety. One cup of cherries contains just 19 grams of carbohydrates, and makes a great snack between meals.
Melons
Freshly cut melon is the perfect way to get your digestive system going; it’s one reason why balls of melon are commonly served as an appetizer at gourmet restaurants, and it’s a healthy way to enjoy fruit without sabotaging your blood sugar. Choose green melon for a low sugar treat. One cup of honeydew melon balls contain about 16 grams of carbohydrate.
Peaches
If you don’t have access to sweet peaches in the produce section, don’t be afraid to reach for the frozne variety. Peaches can be mixed together in a smoothie, or eaten as part of a salad. They contain just 16 grams of carbohydrates per cup, and can give you a lift during any mid-afternoon slump.
Strawberries
Take a trip to the strawberry fields to pick the ripest of the bunch; strawberries are also rich in antioxidants, and can be used in smoothies, with yogurt, and (of course) dipped in dark chocolate that also contains lower carb counts than milk. One cup of sliced strawberries contain just 13 grams of carbohydrates.
Guava
Guava has been deemed one of the world’s ‘superfruits’ and is full of valuable nutrients, enzymes, and minerals; it’s also lower on the carb spectrum so you can get away with a few slices of guava for a snack or side to your lunch. � cup of guava contains 22 grams of carbs.
And fruits to avoid? Skip the grapes, raisins, bananas, mango, and even oranges when you’re low-carbing. These contain high amounts of sugars that can be detrimental to your diet, and make it difficult to keep up with your daily carb allotment.
Reference:
- Nutritional counts courtesy of DietBites.com
