Low Carb Diet: Fruits to Eat & Avoid
|
|
Time to read 9 min
Are you staring a hole through that nice juicy fruit, but you're worried about your carb count?
At Heylo, We get it.
Low-carb diets feel like a constant battle between what you want and what you “should” have.
And fruit – with all its natural sugars – can feel like a banana skin (Pardon the pun). You’re trying to make healthy choices, but at the same time, you don’t want to miss out on those delicious flavours.
So how do you navigate this fruity dilemma?
Let’s get to the truth about low-carb fruits and how you can enjoy them without blowing your goals. We'll list all the best low -carb fruits that’ll make your taste buds happy and your body feel great... even while keto!
Understanding Low-carb and Ketogenic Diets
Before we get into the fun of low-carb fruits, let’s understand the basics of low-carb and ketogenic diets.
Both diets are low in carbs and are popular with health-conscious people, but they have some key differences.
This is especially true when it comes to the keto diet and the focus on managing fat levels along with carbohydrate intake.
What’s a Low-Carb Diet?
Going low-carb is like setting a daily budget for your carb intake – usually between 20 and 100 grams.
But we all have different goals so finding your carbohydrate sweet spot is key.
The magic word here is “net carbs” – that’s what’s left after you subtract the fibre from the total carb count.
Why low-carb? When you cut carbs, your body starts to use fat for fuel. Hello weight loss! Plus, it’s a game changer for blood sugar control, so it's great for those with diabetes or insulin resistance.
What’s on the menu? Whole, unprocessed foods – lean proteins, colourful veggies and those healthy fats we love. And yes, even some low-carb fruits! Including these fruits as part of a healthy diet can provide essential nutrients and variety. We’ll get to those later…
Ketosis: The low-carb bonus round. When you stick to a low-carb plan, your body might enter a state called ketosis. It’s like your body’s fat-burning furnace gets fired up, leading to potential benefits like improved insulin sensitivity and reduced inflammation.
It’s all about keeping those carbs in check. Say goodbye to sugary treats and refined grains and hello to plenty of protein, non-starchy veggies, and healthy fats.
What About Keto?
So what’s the deal with keto? We’re talking seriously about cutting back on carbs – to less than 50 grams a day.
The goal here is to get your body into a fat-burning state called ketosis.
Ketosis 101: In this state, your body switches its main energy source from glucose (from carbs) to ketones (from fat breakdown). It’s a complete metabolic shake-up that can lead to some exciting health benefits.
Where did keto come from? Believe it or not, keto was originally used to help manage epilepsy. But these days, it’s gaining popularity for weight loss and even exploring its potential for conditions like PCOS, Alzheimers and Parkinson’s.
Ketosis benefits: This metabolic shift can bring about benefits like weight-loss, improved insulin sensitivity and reduced inflammation.
Benefits of Both Diets
As you can see, ketosis can be reached by both a low-carb diet and the keto diet. The main difference between the diets comes from the fact that the keto diet is also high-fat.
By being low-carb AND high-fat, it is easier to maintain ketosis on a keto diet over a low-carb diet.
Whether you choose low-carb or keto, both diets can help you achieve your health goals.
They can be great for weight loss and blood sugar control.
Now that we’ve covered the diet basics, let’s get to the good stuff—how fruits fit into the low-carb picture!
The Fruitful Truth: Low Carb Doesn’t Mean No Carb
We know fruits have a bad rep on a low-carb journey. But let’s be real, they’re packed with good stuff – vitamins, minerals and all those fancy phytonutrients.
It’s all about finding that sweet spot where you get the benefits without the carb overload, especially by understanding the digestible carbs in different fruits.
So yes, even if you’re watching your carbs, fruit can still be on the menu.
Why Fruit is Still Your Friend While Low-Carb
Yes, fruits have sugar, but that doesn’t mean they’re not allowed. Fresh fruit is a powerhouse of vitamins and minerals, plus it is packed with that all-important fibre that keeps things moving smoothly.
Think of them as a natural sweetener that won’t send your blood sugar through the roof.
Plus, they’re just plain delicious, making healthy eating a joy, not a chore. At Heylo, we’re all about making low-carb living enjoyable. Incorporating fruits as a low-carb snack can be a delightful and nutritious way to maintain a healthy diet.
But only if you choose the right fruit!
Finding Your Fruity Balance
We’re not going to tell you to cut fruit out completely. Instead, let’s get smart about it.
- Keep an eye on your carb intake and portion sizes. A little goes a long way.
- Pair your fruit with some protein or healthy fats to slow down sugar absorption.
- Pay attention to how your body reacts to different fruits and adjust accordingly. It’s all part of the low-carb journey.
Fruits to Eat on a Low-Carb Diet
Now that we’ve got the lowdown on fruits and carbs, let’s get to the good stuff – the fruits you can eat on a low-carb diet.
These are low in carbs but high in all the good stuff – vitamins, minerals, antioxidants you name it. They’ll add flavour to your meals without sabotaging your goals.
Berries: The Little Powerhouses
Berries are your no.1 low-carb friends. Packed with antioxidants and fibre, they’re the perfect way to satisfy your sweet tooth without the carb crash.
Think strawberries, blueberries, and raspberries… all bursting with flavour and goodness. A serving of half a cup of blueberries provides a balance between nutrient content and carbohydrate intake, making it an appealing choice for those mindful of their carb consumption.
Low GI: Your blood sugar will be happy
High in fibre: Keeps you full and helps with digestion
Packed with vitamins & antioxidants: A nutritional powerhouse
Versatile: Eat them fresh, frozen or in your favourite low-carb recipes
At Heylo we love adding them to our keto granola for an extra fruity kick!
Avocados: The Creamy Dream
Avocados aren’t just delicious they’re a nutritional goldmine. We’re talking healthy fats, fibre, potassium – the whole shebang. And the best part? They’re low in carbs and high in healthy fats, making them a keto superstar.
Heart healthy fats: Packed with monounsaturated fats good for your heart.
Fibre Power: Keeps things moving and your cholesterol in check
Potassium Punch: Good for healthy blood pressure
Low carb champ: Only 9g of carbs per 100g.
Versatile: Eat them solo, mashed on toast or in a creamy dip.
Olives: The Savoury Surprise
Olives and their liquid gold – olive oil, have been heart health heroes for ages. It’s those monounsaturated fats doing their thing. But let’s not forget the olives themselves. They’re low in carbs and packed with flavour and good-for-you stuff.
Healthy fats galore: Good for your heart and overall wellbeing
Antioxidants and more: Compounds like oleuropein can help fight inflammation and keep your blood pressure in check
Low carb friendly: Less than 4g of carbs per 100g – win!
Versatile & flavourful: Snack on them, add them to salads or use them to elevate any dish.
Variety is the spice of life: Green, black, kalamata… take your pick!
Looking for a savoury low-carb treat? Olives are your answer. Pop by our online store and grab some low-carb pizza bases to use with these Mediterranean gems!
Other Lower Carb Fruits
Berries, avocados, and olives are just the beginning. Compared to other fruits, these options are lower in carbs and can add some zing to your meals.
Let’s meet a few more of these tasty nutritious options. These fruits may be a little higher in carbs though, so be careful!
Melons: The Hydration Heroes
Thirsty? Melons are your answer. These juicy fruits are full of water and will keep you hydrated and full. Plus, they’re naturally sweet and low in calories, so they’re guilt-free.
Hydration boost: High water content will quench your thirst
Light & refreshing: Low in calories perfect for a healthy snack
-
Low carb approved:
Cantaloupe: ~6g carbs per 100g
Honeydew: ~9g carbs per 100g
Watermelon: ~7g carbs per 100g
Versatile: Eat them solo, in salads or blended into smoothies
Peaches: The Juicy Gems
Peaches are a summer favourite, and guess what? A medium peach is reasonable low-carb, too.
Sweet, juicy, and packed with vitamins, they’re a great addition to your healthy eating plan.
Low carb delight: Only 10g of carbs per 100g.
Vitamin boost: Good source of vitamins A and C, potassium and fibre
Naturally sweet: Satisfy your sweet tooth without the sugar rush.
Pro Tip: When choosing your peaches, go for ones that are firm but give a little when you squeeze them gently.
Eat them fresh, add them to salads, or blend them into a smoothie.
Kiwis: The Tangy Twist
Don’t let their fuzzy skin fool you; kiwis can be a low-carb superstar! They’re tangy and bursting with vitamin C. And they’re low in carbs, too, so they’re guilt-free.
Low carb champ: ~9g carbs per 100g - perfect for your goals!
Vitamin C powerhouse: One kiwi gives you more than your daily dose - talk about a health boost
Fibre-rich: Keeps your full and happy gut
Eat them solo for a quick snack, slice them into salads for a zesty hit, and blend them into smoothies.
They even go great in our Heylo Natural Breakfast Granola!
Feeling brave? Try grilling kiwi halves for a caramelised treat or add to salsa for a twist.
Fruits to Avoid on a Low-Carb Diet
We’re sorry to be the bearers of bad news, but not all fruits are created equal on a low-carb diet.
Some are just a bit too sweet and pack a total carb punch that might not fit your goals. Let’s see which ones to watch out for.
Bananas: The Carb Bomb
We know bananas are tasty and easy, but they’re also a bit of a carb bomb.
If you’re on a strict low-carb or keto diet, they are not your best option.
Carb bomb: A medium banana has around 27g of carbs - yikes!
Sugar rush: They’re full of natural sugars that will spike your blood sugar.
We’re not saying never to eat a banana. If you really want one, go for a smaller, less ripe one. They have a bit less sugar. But generally, on a low-carb journey, it’s best to find other fruit friends.
Apples: A Caution
We all know the saying, "An apple a day." But if you’re low-carb, it’s best to enjoy apples in moderation. They’re naturally sweet, which means they can pack a carb punch.
Carb count: A medium apple has around 25g of carbs - that’s mostly sugar.
Sugar spike: Those natural sugars will raise your blood sugar levels.
Variety matters: Some apples are sweeter (and higher in carbs) than others.
If you can’t resist an apple, keep the portion small and pair it with protein or healthy fats to slow down sugar absorption. Better yet, grab one of our low-carb treats for a guilt-free indulgence!
Grapes: A Sweet Treat
Grapes are tasty, but their sugar and carb content can be a problem on a low-carb journey. If you’re aiming for ketosis, they’re probably best left on the vine.
Sugar rush: Grapes are high in fructose a natural sugar that will spike your blood sugar.
Carb heavy: A cup of grapes has around 27g of carbs - that’s a lot of sugar!
That being said... The best thing about grapes is that they come in small, natural portions!
If you really want that sweet, juicy flavour, maybe have a few as a special treat.
But for everyday snacking, there are plenty of other low-carb fruits that will satisfy your cravings without the carb overload.
Low-Carb Fruit Recipes and Snacks
Low-carb fruits don’t have to be boring or repetitive. With a little prep-work and imagination, you can come up with some really tasty and low-carb meals.
There are heaps of recipes and snack ideas to take your low-carb meals to the next level - some of which are on the Heylo recipe page.
And if you’re looking for more low-carb, high-fibre, and high-protein food to keep you on track, head to our store today to grab low-carb bread, granola, and more.
And Finally... Low-Carb Fruits to Eat & Avoid
There you have it – the lowdown on low-carb fruits.
It’s all about making smart choices and finding that balance. Low-carb living doesn’t mean missing out on the good stuff. With a little creativity, you can eat delicious, nutritious fruits and stay on track.
And hey, if you ever need a sweet treat without the carb worry, pop by our low-carb store. We’ve got heaps of low-carb goodies that will satisfy your cravings and keep you on track.
Heidi Normanton
Heidi Normanton is the founder of Heylo, an online platform for low-carb living. With her expertise in low-carb products, she curates trusted brands and offers expert advice. Through Heylo, Heidi aims to empower people to take control of their eating habits and understand the broader impacts of low-carb living on overall health.