Nutrient-Packed Fruits That Boost Your Health: 13 Low-Carb Options
Fruits are rich in essential nutrients, and completely eliminating them from your diet can be detrimental. Nutrition expert Trista Best from Wilmington, Delaware, explains that fruits, like vegetables, provide heart-healthy fiber along with vitamins and minerals that the body uses as antioxidants to combat various chronic diseases. Therefore, incorporating fruits into your diet is beneficial for your health.
Fruits are loaded with important vitamins, minerals, and fiber. Fiber helps slow the absorption of sugar into the bloodstream, reducing the likelihood of blood sugar spikes and drops. Additionally, consuming fruits is linked to a lower risk of developing diabetes. If you’re monitoring your carb intake, you’ll want to know which fruits have the lowest carb counts.
Here are 13 healthy low-carb fruits ranked from lowest to highest in carbs.
1. Watermelon is a low-carb fruit.
Watermelon is low in calories.
Watermelon: The Ultimate Low-Carb Summer Fruit
With just 7.55g of carbs and 30 calories per 100g, watermelon boasts the lowest carbohydrate content among summer fruits. This refreshing treat not only quench thirst but is also a great source of vitamin C. Watermelon contains more beta carotene than berries, the pigment responsible for its vibrant red color. It’s also rich in vitamin A and has a high water content, making it a filling food with minimal calories. Enjoying watermelon can help you feel satisfied while keeping your calorie intake low.
2. Strawberries Enhance Heart Health and Stabilize Blood Sugar
With 7.68g of carbs and 32 calories per 100g, strawberries are low in carbs but provide an impressive 163% of your daily vitamin C intake. Studies show that they can help boost cardiovascular health and stabilize blood sugar levels.
3. Cantaloupe Supports Healthy Immune Function
This popular summer fruit contains only 8.16g of carbs and 34 calories per 100g. Cantaloupe is an excellent source of vitamin C and potassium, helping to support a healthy immune system while promoting heart and muscle health.
4. Avocado Helps Protect Heart and Blood Vessels
Avocado Helps Protect Heart and Blood Vessels
Avocado is a relatively low-carb fruit, containing about 8.53g of carbs per 100g. It is also a great source of monounsaturated fats, which can help protect the heart and blood vessels.
5. Honeydew Melon is Rich in Antioxidants
As the sweetest of the melons, honeydew contains about 9g of carbs per 100g. It is high in water and provides vitamin C, B vitamins, fiber, antioxidants, and a small amount of other essential nutrients. The nutrition in honeydew contributes to combating various chronic diseases, such as diabetes.
6. Peaches Have Low Carb Content
Peaches Have Low Carb Content
Surprisingly low in carbohydrates, peaches contain 9.54g of carbs and 42 calories per 100g. Peaches offer impressive health benefits, including healthier skin, fewer allergy symptoms, improved digestion, and cardiovascular health. They may also be linked to a reduced risk of certain cancers, enhanced immune function, protection against toxins, and lower blood sugar levels.
7. Raspberries Contain Phytochemicals
Per 100g, raspberries contain 9.61g of carbs. They are also a source of antioxidants, potassium, vitamin C, and various other nutrients. Raspberries contain phytochemicals, compounds that may help prevent certain chronic diseases.
8. Oranges Perfect for Carb Counters
Oranges have about 12g of carbs and 47 calories per 100g. They are a popular snack choice for good reason, making them ideal for those monitoring their carb intake. A medium-sized orange contains 15g of carbs and 70mg of vitamin C (116% of the daily requirement). Oranges are rich in nutrients, antioxidants, and fiber, making them one of the healthiest citrus fruits.
9. Pineapple Boosts Immune Function
Pineapple Boosts Immune Function
With 13g of carbs and 50 calories per 100g, pineapple is packed with beneficial nutrients and compounds like vitamin C, manganese, and enzymes that aid digestion. Eating pineapple can help enhance immune function and reduce cancer risk.
10. Apples Slow Carb Absorption
Apples contain 14g of carbs and 52 calories per 100g. Although they are on the higher end of the carb spectrum, apples are low on the glycemic index and provide 4g of fiber. The fiber in apples not only helps you feel full but also slows the absorption of carbs, preventing blood sugar spikes, making apples a perfect healthy snack.
11. Blueberries Enhance Heart Health
With 14.5g of carbs and 57 calories per 100g, blueberries contain slightly more carbs than raspberries but are also nutrient-dense. They help boost cardiovascular health, support healthy aging, and may even improve memory.
12. Cherries Help Regulate Blood Pressure
Cherries contain 16g of carbs and 63 calories per 100g. Depending on the variety and ripeness, cherries can be sweet or tart. They are rich in nutrients that can help regulate blood pressure, keep skin and the immune system healthy, along with various other benefits.
13. Grapes May Combat Free Radicals
Grapes May Combat Free Radicals
With 18g of carbs and 69 calories per 100g, grapes have the highest carb content compared to many fruits on this list. However, they are packed with polyphenols, a group of antioxidants that may combat free radicals damaging to body cells. If you’re monitoring your carb intake, consider enjoying grapes in smaller portions to reap their potential heart and eye-protective benefits.
With low-carb fruits, you can enjoy at least one cup of fruit each day as part of a healthy diet. Variety is key to gaining health benefits from each type of fruit. Certain colors provide specific benefits; for example, orange fruits are good for vision, while purple fruits support brain health.
So, choose your favorite fruits and feel free to mix them together. Remember, fruits are a good source of carbs and should be included in the diets of people with diabetes; however, it’s best to consume them fresh rather than as fruit juices or dried fruits.
