Fruits are an integral part of a healthy diet. They are rich in nutrients, such as vitamins, minerals, fiber and phytonutrients.
Many of these also contain antioxidants such as polyphenols that protect against cancer and contribute to general health.
Fruits also contain sugars, which is rich in carbohydrates more than vegetables so you can not eat as much as you like. This is why some diets, such as ketogenic, prohibit the consumption of most fruits.
There is no formal definition of what “low carbohydrate content” means, most diets predict consumption of 50-150 grams per day, with the exception of the keto factor that predicts less.
Experts stress that women should eat about one and a half cups of fruit a day, but most people do not eat enough fruit.
If you are not trying to lose weight, carbohydrate-rich fruit is the ideal food before a workout or a natural and highly healthy way to sweeten!
See five fruits that are rich in carbohydrates
A middle banana has 27 grams of carbohydrate. They are also rich in fiber, vitamins such as B6 and potassium
A small handful of raisins contain 34 grams of carbohydrates. It is a Danish snack when you need immediate energy. They also contain 1.6 grams of fiber, which help balance your blood sugar levels, as well as minerals such as potassium and iron.
Most tropical fruits are rich in sugars. One cup of mango contains 28 grams of carbohydrates. But it is considered by many to be the “king of fruits,” as it is rich in vitamin C (a cup covers 76% of daily requirements), vitamin A (covering 25% of needs) and vitamin B6.
A cup of pineapple contains almost 22 grams of carbohydrates. The delicious tropical fruit has many more benefits, as a cup covers 131% of your daily vitamin C needs and 76% of your daily manganese needs.
A modest apple has 25 grams of carbohydrates. This is partly because it is rich in fiber. Apples are also rich in antioxidants such as vitamin C, which help boost the immune system.
8 low carbohydrate fruits ideal for a diet
Warm weather means many delicious fruits. But if you are dieting or have diabetes you may wonder how these seasonal treats can fit into your diet plan.
Fruits are loaded with vitamins, minerals and fiber and you are simply interested in your line or part of a diabetic diet, you just have to keep track of your carbohydrates. The key is to control your portion and stay away from canned fruit and sugar syrup.
Most fruits with a low glycemic index are appropriate both to satisfy your desire for something sweet as well as to maintain your line or if you have diabetes to keep your blood sugar under control.
Read below which fruits are good choices because they are low in carbohydrates.
1. Berries for antioxidants
Whether you love berries, strawberries or cranberries or whatever, berries are one of the best choices you can think of. Berries are a super food, full of antioxidants, vitamins, and fiber and low in carbohydrates. ¾ of the cup of fresh berries has 62 calories and 16 grams of carbohydrates. If you can resist the temptation to let them “pop” into your mouth, a very good idea is a parrot with alternating layers of fruit and yogurt low in fat. It is a perfect breakfast and a perfect dessert.
2. Cherries to fight inflammation
Cherries are a low carbohydrate option and a low glycemic index that you can consume safely. The 12 cherries have 59 calories and 14 grams of carbohydrates. Both sweet and sour cherries are just as good choices. A recent study, however, found that sour cherries have more anti-inflammatory properties than any other fruit. The antioxidants they contain can fight heart disease, cancer and other illnesses.
3. Peaches for potassium
Aromatic, juicy peaches are a treat when the weather is hot and can be included in a diet low in carbohydrates. They contain vitamins A and C, potassium and fiber. They are delicious and you can eat them as snacks as part of a healthy fruit salad or in a smoothie with yoghurt, crushed ice and cinnamon or ginger
4. Apricots for fiber
Sweet apricots are low carbohydrate fruits and are a great summer option. An apricot has just 17 calories and 4 grams of carbohydrates. Four fresh apricots are equivalent to one serving and more than 70% of the daily vitamin A needs. It is also a very good source of fiber. Try to mix the apricots with hot or cold cereals or use them in a fruit salad.
5. Apples for vitamins
An apple in your bag for the road is the best snack you could imagine. It has just 54 calories and 14 grams of carbohydrates. Also, apples are loaded with fiber and are a good source of vitamin C. Do not eat your apples without their peel because it is full of antioxidants.
6. Ointments for vitamin C
An orange can offer you all the vitamin C you need all day. It’s a low carbohydrate option with just 62 calories and 15 grams of carbohydrates. It also provides folic acid and potassium that can help normalize blood pressure. While enjoying this amazing fruit benefit, do not forget that grapefruit is an equally good choice.
7. Pears for potato and fiber
Pears are another safe addition to your diet. Low in carbohydrates, a very good source of potassium and fiber. Unlike most fruits, pears are improved in texture and flavor after they are harvested. Keep them at room temperature until they mature and are ideal for eating. You can, of course, always store them in the refrigerator. And an idea you may have not thought of: A sliced pear is perfectly suited to a spinach salad.
8. Kiwi for fiber and vitamin C
A still low carbohydrate fruit that is an excellent source of potassium, vitamin C and fiber. A kiwi has about 56 calories and 13 grams of carbohydrates, so it’s an excellent addition to your diet. Kiwi are available all year round and will last for up to three weeks in your refrigerator.
Which fruits have more calories, fiber and carbohydrates
Based on the high content of nutrients, fruits are often good sources of fiber, vitamins and minerals. In the US, they provide 11% of the total fiber supply but only 3% of the calories and 6% of the carbohydrates. Fruit is the main source of vitamin C (41%) and a major source of potassium (11%), vitamin B6 (9%), carotenoids (8%), folic acid (6%) and magnesium (6%).
According to a German Consumption Study II, there are gender differences in fruit and vegetable consumption, so the contribution of fruits to the intake of these nutrients is 20-30% higher for women.
Some fruits, however, have more sugar that should be taken into account, especially those who have diabetes or want to lose weight.
The basic molecules of carbohydrates are three: glucose, fructose and galactose. Glucose is the most common molecule in human nutrition and is often called blood sugar. Galactose is present only in milk and fructose is found in fruits and honey, having the sweeter flavor of other carbohydrates.
When these molecules are present in food alone – without being linked to others – they are called monosaccharides. But many times they are pooled in two and are called disaccharides. Table sugar is a disaccharide consisting of a molecule of glucose and a molecule of fructose – also called sucrose or sucrose. Another disaccharide is lactose found in milk and consists of a molecule of glucose and a molecule of galactose. A third disaccharide is maltose composed of two glucose molecules.
Both monosaccharides and disaccharides are called simple sugars as opposed to starches that are many glucose molecules joined together.
Glucose, fructose, sucrose, and fiber contained in fruits are shown in the table below as well as their calories. The carbohydrate and fiber content is in grams per 100 grams of fruit weight.
The table above shows that bananas have the most carbohydrates and most calories. One hundred grams of bananas have 80-90 calories and 17-20 grams. carbohydrates. Although bananas are known for the potassium they contain, it should be a diet that does not contain large amounts of nutrition. Several carbohydrates also have the grapes. It’s no coincidence that bananas and grapes have the most calories. What fewer calories have strawberries and papaya.
The fewer carbohydrates have lemons.
Note that some fruits contain sorbitol, mainly pears (2.2 grams) and peaches (1.4 grams) [per 100 grams of product]. Sorbitol is a “sugar alcohol” that can be produced industrially from glucose. It is usually produced from corn syrup and used as a sweetener in various foods and soft drinks as a substitute for sugar. It provides 2.6 calories a gram versus 4 calories of sugar.
Most fiber has blackcurrants, cranberries, and raspberries. Melon has the fewest fiber.
Not many or even very few carbohydrates in the diet are recommended by scientists when the goal is to extend life expectancy.
According to a new major American study published in The Lancet Public Health, a diet that is either high in carbohydrate or very poor in the macronutrient may “cure” years of life.
The golden incision in carbohydrate consumption
In the study, the researchers collected and analyzed nutritional data for 15,400 people, which estimated how many calories each carbs, fat, and protein are consuming.
After a 25 year follow-up, the researchers found that the lowest risk of death was among those who received 50-55% of their daily calories from carbohydrates compared to those who received more or less calories from carbohydrates. Such a level of consumption is considered to be moderate and consistent with official nutritional recommendations of official bodies such as the World Health Organization.
Researchers have calculated that people in the moderate carbohydrate group from the age of 50 are expected to live an average of 33 years longer. This expectation was:
4 years longer than those who followed a low carbohydrate diet (no more than 30% of the daily calories)
2.3 years longer than those who followed a diet with few carbohydrates (30% -40% of daily calories)
1.1 years greater than those who followed a diet rich in carbohydrates (at least 65% of the daily calories).
The new findings appeared to be in line with those of an earlier study, which researchers compared to study, which involved more than 400,000 people from 20 countries.
In a second phase, the researchers compared a diet with few carbohydrates and rich in protein and fat of animal origin with a diet with few carbohydrates but rich in protein and vegetable fat. This comparison showed that replacing carbohydrates with products of animal origin (lamb, veal, pork, chicken, cheese) is associated with a slightly increased risk of death. On the contrary, replacing carbohydrates with proteins and vegetable fats, for example, legumes and nuts, seemed to slightly reduce the risk of death.
Commenting on the new findings, the head of the research team, Dr. Sarah Saidtelman of Boston’s Brigham and Women’s Hospital, reports that low carbohydrate diets in which carbohydrates are replaced by protein or fat – for example, the Atkins diet or the ketogenic diet – are currently extremely popular for the loss of unnecessary pounds, but the study shows that in the long run moderate carbohydrate consumption is more beneficial.
If one decides to follow a diet with few carbohydrates, Dr Saidtelmann advises, at least should choose to replace carbohydrates with proteins or vegetable fats rather than animal, as they seem to contribute to a greater degree in healthy aging.
How many proteins, carbohydrates and fats should we eat daily?
The nutrients we need every day
The three main sources of nutrients on which we base our diet are proteins, carbohydrates and fats. Typically, a healthy diet for an average human is 50% carbohydrates (as complex, not as simple as possible), 20% protein and 30% fat.
How to calculate our nutritional needs
A simple way to calculate our personal needs everyday is to multiply our weight by 25. This type is also applied to men and women who want to keep their weight and adapts accordingly when one wants to lose or take weight, or for any medical or other reason. A woman, for example, weighing 63.4 pounds, needs about 1600 calories a day to maintain the weight it has. To convert these calories into nutrients, that means eating daily 800 calories of carbohydrates, 320 protein and 480 fat.
How to ensure that we get the necessary nutrients (vitamins, minerals, trace elements)
The recommended vitamins that we must take gradually change with the age and needs of each sex. There are 4 types of vitamins that are liposoluble (A, D, E, K), and 9 species that are water soluble (8 B-vitamins and vitamin C). Other nutrients include metals, antioxidants and other phytochemicals. Of all the vitamins, folic acid (one of the B complex vitamins) and vitamin B12 have the greatest dearth among people, especially women and vegetarians.
A diet rich in fruits, vegetables, seeds and nuts will naturally supplement all the vitamins we need to take daily. A multivitamin can provide us with a daily boost to make sure we do not have a shortage. *
How to apply this information to our diet
Each gram of carbohydrates gives us 4 calories, each gram of protein also has 4 calories, and each gram of fat gives us 9. To calculate the total number of calories we get from a meal, simply divide the number of calories by the number of grams. Using the above example, if we divide 800 calories of carbohydrates with 4 calories a gram, this is equivalent to 200 grams of carbohydrates per day. Likewise, 320 calories of protein mean 80 grams of protein, and 480 calories of fat mean 53 grams of fat a day. *
How often should we eat something?
Ideally, in order to have a healthy level of energy, good metabolism, and normal blood sugar levels, we should try to eat a small meal every 3 to 4 hours. If we organize the meals that we should eat every 3-4 hours, then we will ensure that we get the three nutrients we mentioned in the right proportions. By balancing our meals to contain the equivalent amount of carbohydrates, proteins, and fats, we will get more energy than pure proteins, carbohydrates or fats would give us.
If our calorie needs are 1600 a day, we need to target about 500 calories of each meal and some small snacks in the day. Also, eat foods with a variety of colors to make sure we get enough vitamins, minerals and antioxidants.
Supplements can be useful if our diet is not particularly healthy, but even when it is, we may not get the vitamins and minerals we need because of the low quality of food that is on the market.
Even fruits and vegetables, due to their modern production methods, have much lower nutrient levels than they normally do when they are naturally grown. Organic fruits and vegetables – as they are organic – are richer than conventional ones.
The fact that fats have more calories per gram does not mean they get fat, it just means that they give us more energy per gram than protein and carbohydrates. Fats are critical to maintaining our health and contribute to a variety of processes in our body, many of which help us have a healthy weight.
To maintain a healthy weight, it is also important:
To eat often so that our metabolism works and
Choosing as natural as possible food without additives.
How can black dot formation be prevented?
In women, there is an increase in black spots due to hormonal changes prior to the period.
You should do your skin care weekly or monthly. For this, you can apply the appropriate masks and tonics prepared at home or have detailed skin care at a reliable beauty center.
Why do you have oily skin?
3. Use moisturizer as needed: It is popular but false information that people with oily skin should not use moisturizer. Choose fat-free products in the cream selection.