Many types of diet are available for weight loss, but one diet that has shown significant results for many people is a low-carb diet. There are many variations to a low-carb diet like the LCHF, Atkins diet, low carb Paleo diet, or low carb Mediterranean diet.
One extreme is the keto diet, where you severely restrict all forms of carb, and your daily quota for carbs stays at 20gm – 30gm. On the other hand, you have relatively linear variations, where you can up your daily carb quota to 50gm – 100gm.
You can choose to follow whichever type of low-carb diet. The core of all low-carb diets is about cutting back carbs. Lowering your carb intake will keep your blood sugar at a normal level. Normal blood sugar will prevent insulin spikes. Insulin is a fat-storing hormone that has shown a direct relation to obesity. The higher the insulin levels, the higher your chances of gaining weight.
Even if you cut back on carbs, you still need the vitamins and minerals that you can get from fruits and vegetables.
Most fruits are healthy to eat. But if you are aiming to lose weight by following a low carb diet, then it is better to choose fruits that are low in carbs. That way, you will enjoy fruits without worrying about their carb content.
To get even better weight loss results, ensure that the fruits also have low glycemic values.
A combination of low carb and low GI scores acts as a double-barrel gun targeted at your fat loss.
What is Glycemic Index (GI)
The glycemic index is a score given to carb-rich foods on a scale of 0 to 100. This score is based on how quickly or slowly they will raise your blood sugar level upon eating it.
Based on their GI score, carbs are divided into three categories:
- Low GI carbs – 0 – 55
- Medium GI carbs – 56 – 69
- High GI carbs – 70 – 100
A Low GI score means a slow rise in blood sugar, therefore no significant insulin spikes.
We will see seven fruits that are low in carbs and GI but high in essential vitamins. These fruits will assist you in losing weight while improving your immunity.
However, before starting with our list of low carb fruits, we should understand the difference between total carbs present in fruit and net carbs of that fruit.
Difference between total carbs and net carbs
Carbs are of different types, like starchy carbs, sugar, and fibrous carbs.
Our body, however, cannot digest the fibrous carbs. So they do not affect blood sugar.
Total carbs mean all different types of carbs present in a particular food.
Net carb includes only those cabs that your body can digest and convert to glucose. Net carbs are also referred to as digestible carbs.
Here is the formula to calculate net carbs:
Net carbs = Total carbs – Fibrous carbs
Always focus on the net carbs rather than total carb.
7 Low carb fruits that helps in weight loss
100gm avocado contains
Total carbs – 8.5gm
Net carbs – 1.8gm
GI score – 15
Avocado is a fruit synonymous with a low carb diet. Avocado is one of the few fruits which is low in carbs and loaded with a healthy fat. The monounsaturated fat present in avocado helps in reducing the risk of heart diseases and keeps away the hunger pang.
Avocado has 6.7gm of fiber with a measly 1.8gm of net carbs. That means eating avocado will not raise your blood sugar levels and enhance your weight loss diet. And not just for weight loss, avocado is an ideal fruit for diabetics too.
Apart from its low carb and healthy fat content, avocado has high antioxidants. It can also help in reducing bad cholesterol and triglyceride levels.
100gm strawberry contains
Total carb – 7.6gm
Net Carb – 5.6gm
GI score – 40
The strawberries contain both soluble and insoluble fiber. These fibers are the food for your healthy gut bacteria. When your gut bacteria are well-fed, they will significantly improve your digestion. A healthy digestive system means better digestion and absorption of nutrients from food. Good digestion is a must for healthy weight loss.
Strawberries hold a surplus amount of vitamin C, manganese and potassium.
Potassium helps regulate blood pressure. Strawberries contain polyphenols that can help regulate blood sugar levels. Eating strawberries won’t affect your glucose levels. The nutrients and fiber of strawberries will help you lose weight while keeping your blood pressure in check.
100gm of grapefruit contains
Total carbs – 13.1gm
Net carbs – 11.1gm
GI score – 25
Grapefruits contain flavanones, a subclass of flavonoids, which can help in reducing inflammation. Several studies show that high inflammation levels and obesity go hand in hand. So, it is always good to eat foods that can help reduce inflammation.
Grapefruit has 92 % water, making it one of the most rehydrating foods for your body. They are conveniently portable fruit and can have it as a snack at any time of the day. Grapefruit will keep you full and prevent unnecessary snacking between meals.
Also, it is an excellent source of vitamin C and beta carotene (precursor to vitamin A), which is good for your eyes.
100gm of papaya contains
Total carbs – 9.8gm
Net carbs – 8gm
GI score – 60
Papaya is a tropical fruit that is a nutritional powerhouse packed with high antioxidants. It has a good concentration of beta carotene and vitamin C.
Although papaya falls under the medium glycemic carbs, it holds a secret ingredient with tremendous health benefits. Papaya has a magical enzyme called papain which has many therapeutic values. Papain can help with better protein absorption. It also helps in metabolizing stored fat.
Papaya has a mild diuretic property which helps remove toxins from the body. It helps in improving our digestive system.
100gm of guava contains
Total carbs – 14gm carbs
Net carbs – 8.6gm
GI score – 12
The high fiber content of guava, 5.4gm, is highly beneficial for your digestive health and weight loss efforts.
Guava has a relatively good amount of protein compared to other fruits. It can be a tasty low carb snack that packs a nutritional punch.
Guava is rich in vitamin C and vitamin A. It’s a fruit that can boost your immunity and strengthen your vision. Raw guava contains very little sugar, and the high fiber can stimulate your bowel movement and prevent constipation.
100gm of an apple contains
Total carbs – 13.8gm
Net Carbs – 11.3gm
GI score – 38
Apple is a popular low carb fruit, and for good reasons. These delicious and crunchy fruits offer a lot of health benefits along with weight loss benefits.
Apples are rich in an antioxidant called quercetin. Quercetin may help you in lowering the inflammation in your body. Keeping your inflammation levels low is necessary for boosting your immunity.
Also, low inflammation is necessary if you want to lose weight. High levels of inflammation can lead to insulin resistance, which can cause weight gain. So eating apples will aid your weight loss plan by boosting your immunity and preventing insulin resistance.
100gm of kiwi contains
Total carbs – 14.6gm
Net carbs – 11.6gm
GI score – 50
Kiwi is an emerald colour refreshing fruit packed with immunity-boosting vitamins like vitamin C and K. The fiber-rich kiwi can aid in weight loss.
Kiwi also has a mild laxative effect which can improve your bowel movement and prevent constipation. Kiwi has high potassium content, which can lower high blood pressure and improve your heart health.
Vitamin C in kiwi is also beneficial for people with asthma, as vitamin C can lower respiratory issues and promotes healthy breathing. Vitamin C also helps in the synthesis of collagen. Collagen plays a vital role in keeping your skin, hair, and nails healthy.
For weight loss, one individual food or fruit cannot give you a drastic result. But it is about how much you can improve your overall diet. And to that, every individual food that you choose will contribute positively or negatively.
Fat loss is like a football team where a single player alone cannot do much. It depends on the team whether you will get a goal. But what you can do is add the best football players to your team to get a winning combination.
That is what these low-carb fruits are for; they will contribute to your weight loss efforts by enhancing the fat loss process.
Let me know which is your favorite fruit?
Author’s Bio:– Akash Dass is a fitness coach and nutrition consultant with a decade of experience under his belt. He runs a website where he writes articles to give authentic information on fitness and nutrition that can benefit his readers. He is an introvert, but he can talk to anyone when the topic is about nutrition and fitness. You can find him on Facebook and Instagram.