The Truth about Carbohydrates and Fruit
Perhaps you have been on a low carbohydrate diet in an effort to lose weight. Or maybe you have just started such a diet as part of a New Year resolution. You have probably been told to stay away from fruits because they are high in sugar and carbohydrates. This is not necessary so. While some fruits are high in carbohydrates, others are not.
When choosing fruit to eat when on a diet, you should be mindful of both the carbohydrate content as well as the calorie content. Avoid canned fruits as they tend to offer little in health benefits and are usually loaded with sugar.
Fresh fruits can be loaded with carbohydrates and calories but are also loaded with vitamins and minerals. Eating fresh fruits when on a low carbohydrate diet is possible, as long as you are mindful of the carbohydrate content in the fruit different fruits.
Fruits that are the highest in carbohydrates include the following:
- Bananas - 26 grams
- Melon - 26 grams
- Grapefruit - 23 grams
The above fruits also have over 100 calories per serving.
Fruits that are the lowest in carbohydrates include the following:
- Raspberries - 0.2 grams each
- Blackberries - 0.2 grams
- Blackcurrant - 0.25 grams
- Grapes - .06 grams each
- Gooseberries - 0.65 each
These berries and grapes are also very low in calories. You have to keep in mind, however, that very few of us eat one raspberry.
When eating fruits when on a low carbohydrate diet, you are better off to pick a fruit that has the least amount of carbohydrates and the most nutritional value. Apples and oranges are not particularly low in carbohydrates, but are loaded with antioxidants and Vitamin C.
The orange family includes oranges, tangerines and Clementine’s. Of all of these, the tangerine contains the least amount of carbohydrates, only 6 grams.
Apples contain 10.5 grams of carbohydrates but are also rich in nutrients. Apples are relatively low in calorie content as well. Different types of apples contain different amount of carbohydrates, but they are all in the medium carbohydrate range.
While some people may feel that they need to diet with a half a grapefruit for breakfast, they may be better off choosing something else as grapefruit seems to contain a high amount of carbohydrates and calories. You can get the same nutritional value if you choose an orange instead of a grapefruit, with less carbohydrate and calories.
Dried fruit tends to be low in carbohydrate and can be good for you physically. Dates, raisins, currents and prunes all contain less than 5 grams of carbohydrates.
One anomaly when it comes to fruits is the avocado. The avocado is very low in carbohydrates, with only 2 grams, but very high in calories at 150 calories per serving.
While embarking on a low carbohydrate diet, it is not necessary to give up fruits that have much nutritional value. Just be sure to be aware of the carbohydrate content in most fruits and substitute when necessary. In many cases, a simple substitution such as an orange for a grape fruit can save you carbohydrates and calories.
