Low carb fruits: don’t cause insulin spikes and really help you lose weight

Surely you have repeatedly encountered the recommendation to consume several servings of fresh fruit per day – and you also know that, for example, grapes are better not to abuse in this scheme, since they contain an impressive dose of fructose. However, fruits and berries high in fiber and low in sugar reduce the risk of cardiovascular disease and obesity, as well as the risk of premature death. Therefore, it is important to know them, as they say, by sight!

In the practice of dietitians and dietitians, low carb fruits contain about 5 grams of net carbs per tennis ball-sized serving. There is a positive correlation between low carb fruits and their fiber content.

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Fiber is a type of long-chain complex carbohydrate that is not fully absorbed by the body. It helps slow the absorption of sugars and induce feelings of fullness, which is why it’s a key nutrient for maintaining stable blood sugar levels and controlling weight. Therefore, it makes sense to subtract the amount of fiber from the total amount of carbs in a serving of fruit or berries.

Contains just over 5 grams of net carbs per serving. These fragrant little fruits have been known to man since antiquity and have analgesic, vermifuge, antiasthmatic, antipyretic, antiseptic, antispasmodic, sedative, laxative, ophthalmic, tonic and healing effects. They’re full of vitamins A and C and, of course, have healthy fiber and plenty of juice – this gives apricots their famous laxative effect.

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Everyone loves them! A serving of pears or apples has 5-6 grams of net carbs and about 2 grams of fiber (pears have slightly more fiber than apples, but apple pectin holds water better and helps you feel full) Longer). Pears and apples are the perfect weight loss snack, especially when paired with peanut or almond butter.

Not everyone can just cut and eat a grapefruit or, even more so, a lemon, but that doesn’t mean these citrus fruits, containing just 3-4 grams of net carbs, should be written off. They can be used to enhance the flavor of dishes, sauces and drinks without significantly affecting carbohydrate intake.

There are about 4 grams of net carbs and about 1 gram of fiber per serving. Peaches are moderately low in carbohydrates and contain vitamins A and C, and are considered by many experts to be a medicinal fruit: these appetizing fruits are particularly beneficial when it comes to chronic and aging-related diseases. These include obesity, diabetes, hypertension and inflammation, as well as cardiovascular, neurodegenerative and cancerous diseases.

With bright orange flesh and green, cracked skin, this melon variety isn’t as sweet as others and has relatively few net carbs, less than 4 grams per serving.

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Melons (and cantaloupe is no exception) contain moisture rich in minerals and vitamins, so their use normalizes the condition of the intestines, improves skin and hair.

Blackberries have the lowest net carbs per serving (about 2g), strawberries have the most (about 3g), but either way, these berries are great as a dessert, snack, and meal on a low-carb diet. carbohydrates. They support the gut microbiota, provide the body with antioxidants and polyphenols that protect against micro-inflammation, and support the health of the cardiovascular and hematopoietic systems.

Coconut is considered a nut, although it is believed to be a real fruit in a bone shell. Either way, it’s low carb, only about 3 grams per serving, delicious, and has a rich mineral profile. Fat. found in coconut is also very healthy, but quite high in calories, so watch your portion size.

As you’ll remember, botanically it’s also a berry, so it didn’t fall into the low-carb fruit section. A serving of watermelon contains less than 4 grams of net carbs – it’s not as high in sugar as commonly believed; specifically, a high dose of moisture “dilutes” the sugar and the watermelon pulp turns into a healthy treat. Watermelon is also rich in antioxidants, vitamins, nutrients, and electrolytes, including vitamin C, lycopene, choline, potassium, magnesium, fiber, iron, and even calcium.

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