Oct. 9, 2020, 5:48 p.m.
New Delhi: Fruits are excellent source of vitamins, minerals and are enriched with antioxidants. People who are focused on low-carb diet and are working on the overall health and fat loss must not skip them.
Low-carb diets are gaining popularity around the globe for being effective in losing extra weight. But neglecting fruits in order to increase protein and reducing carbohydrates in diet is a mistake a lot of people commit. These nature’s candies may have a lot of sugars in them, but the calories that they supply to your body aren’t empty – the nutritional value of fruits is too high for you to be ignoring them! Moreover, there are weight loss fruits that are rich in fibre, which is a satiating nutrient, which also helps in regulating blood sugar levels.
As such, if consumed in small portions and in the proper way, fruits can actually help you in weight loss in a healthy way, rather than hampering it. A lot of dietitians and nutritionists recommend consuming fruits as healthy snacking alternatives to high-calorie foods like chips and chocolates.
Below are some fruits that you may want to consider in you low-carb diet plan:
Strawberries are among one of the best weight loss fruits that are very low in carbs, while blueberries are more on the high-carb end. However, both these berries are extremely rich in antioxidants, and are hence, healthy for consumption, but perhaps in differing quantities. A 100-gm serving of strawberries contains a mere 8 gm of carbohydrates, as per the United States Department of Agriculture data.
Another one of the best weight loss fruits is watermelon as it is low in calories and has a low carbohydrate count as well. Watermelon contains a mere 8 gm of carbohydrates per 100 gm of serving, as per the USDA data.
Blackberries are used for making desserts, jams and other confectionaries, but they’re the healthiest when consumed raw. A 100-gm serving of blackberries contains just 10 gm of carbohydrates (as per USDA data), which makes them ideal candidates for including in low-carb diets.
The juicy and flavourful peaches are also one of the best weight loss fruits to consume on a low-carb diet. Peaches have a mere 10 gm carbs per 100 gm of the fruit, as per the USDA data. Peaches are also rich in catechins and a number of flavonols. Moreover, they have a low glycaemic load and are one of the best low-sugar fruits out there.
This fatty savoury fruit is also very low in carbohydrates, with just 9 gm of carbs per 100 gm of the fruit. No wonder avocado is favoured by people on ketogenic diet. It is also very rich in unsaturated or healthy fats, which are important for heart and skin health.
This tropical fruit is rich in nutrients. According to Bangalore-based nutritionist Dr. Anju Sood, “Even though it contains sugar, which is extremely beneficial for growing kids, the amount is not so overwhelming.” She says the amount of fat in pineapple is negligible, which makes it a great snack for the ones trying to shed kilos. The soluble fiber content contributes to a delayed digestive process, helping in controlling the hunger pangs. It indirectly contributes to boost metabolism and burn calorie.
This tarty fruit is low in carbs. As per USDA, 100 grams of kiwi has only 15 gram carbohydrate in it. Kiwi boosts metabolism and as we know, a good digestion leads to weight loss. The enzyme called actinidain in Kiwi helps in improving digestion of proteins in the body.