Low Carb Fruit

#lowcarb  #fruit #Melon #watermelon #strawberries #CANTALOUPE #Oranges #PEACHES #blackberries #honeydew #grapefruit 

How Many Carbs in Fruit?

We all know that fruit is good for you and in its natural state provides great health benefits. I am pretty sure that all of us are also aware of the “natural sugars” that fruit has in it. With sugars comes carbs. So, if you are trying to implementing a low-carb eating lifestyle, I thought it might be a good idea to take a look at the number of carbs in fruit.

I have listed the TOP TEN that are in the low carb category and provided information on why they are good for your health.

1. CASABA MELON

If you aren’t familiar with Casaba melon, it’s related to honeydew and cantaloupe, but is not as sweet or flavorful as other melons. It has a cucumber like flavor and is best served at room temperature.

A one cup serving of cubed casaba melon contains 9g net carbs (11g total carbs – 2g fiber). Casaba melons are an excellent source of vitamin C and potassium. They are also a good source of vitamin B6, which can reduce levels of homocysteine, a key risk factor for heart disease.

2. WATERMELON

A one cup serving of diced watermelon contains 10g net carbs (11g total carbs – 1g fiber). Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene, which has been shown to reduce the risk of several forms of cancer. It also contains citrulline, which our body needs to create arginine, an amino acid that has been shown to increase insulin sensitivity. For more on watermelon, check out the article… Watermelon Is A Sure Sign of Summer!

3. STRAWBERRIES

One cup of sliced strawberries contains 10g net carbs (13g total carbs – 3g fiber). Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits. They contain elegiac acid, which may inhibit tumor growth. The anthocyanin found in strawberries blocks the pain and inflammation-causing compounds, COX-1 and COX-2.

4. CANTALOUPE

One cup of diced cantaloupe contains 14g net carbs (16g total carbs – 2g fiber). Cantaloupe is very high in potassium, vitamin A, and beta-carotene. Potassium is important for maintaining healthy blood pressure and may lower the risk of stroke. Vitamin A and beta-carotene are essential nutrients for good vision.

5. AVOCADO

One avocado contains 4g net carbs (17g total carbs – 13g fiber). Avocados are high in monosaturated fat, which actually helps lower cholesterol and has been linked to a lower risk of cancer and diabetes. Avocados are a good source of lutein, an antioxidant that helps your eyes and skin stay healthy. It also has a wide range of anti-inflammatory nutrients that may help prevent arthritis. They are high in fiber. One avocado has between 11 and 17 grams of fiber, which makes them great for blood sugar regulation.

6. BLACKBERRIES

One cup of blackberries contains 7g net carbs (15g total carbs – 8g fiber). Blackberries may inhibit metalloproteinese enzymes. When found in high amounts, these enzymes play a significant role in cancer development. Blackberries are also packed with polyphenols and anthocyanins, which can help prevent cancer and heart disease.

7. HONEYDEW MELON

One cup of diced honeydew melon contains 15g net carbs (16g total carbs – 1g fiber). Honeydew melon is a high volume fruit; meaning that for its weight, it contains a high amount of water, fiber, and air. It contains few calories but makes you feel full, so it’s good for weight loss. It is also an excellent source of potassium, which can lower blood pressure and the risk of heart disease and stroke.

8. GRAPEFRUIT

1/2 of a medium grapefruit contains 11g net carbs (13g total carbs – 2g fiber). Grapefruits are a great source of Vitamin C, which supports the immune system. The red and pink colors of grapefruit are from lycopene, an antioxidant that may have anti-tumor effects. Grapefruit also contains liminoids which prevent tumor growth. Pectin, a soluble fiber that may slow the progress of atherosclerosis and lower cholesterol, is also found in grapefruit.

9. ORANGES

One medium orange contains 12g net carbs (15g total carbs – 3g fiber). Oranges contain more than 170 cancer fighting phytochemicals and 60 flavonoids. This includes liminoids, which may fight cancer and lower cholesterol. They have a variety of heart-protecting nutrients, including blood pressure-lowering potassium, cholesterol-lowering pectin, and homocysteine-lowering folate. They’re also an excellent source of vitamin C.

10. PEACHES

One medium peach contains 13g net carbs (15g total carbs – 2g fiber). Peaches are a good source of calcium, potassium, beta-carotene, and vitamins C, K, and A. They also contain beta-cryptoxanthin, a carotenoid with some anti-cancer and anti-inflammatory properties.

All carb counts listed here come from:www.nutritiondata.self.com/

To better understand the difference between total carbs vs. net carbs check out the article: Understanding Carbs For A Low-Carb Lifestyle  
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