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.
The 5 Fruits with Most Carbohydrates