What are the Fruits with the Fewest Carbohydrates?
Did you know that some fruits have fewer carbohydrates than others? Are you curious to know which fruits have the fewest carbohydrates?
This is a common question about fruit, especially when you’re aiming to lose weight.
Well, first of all, it’s worth remembering that fruit is essential in any healthy eating plan. As a publication in the medical journal Advances in Nutrition states, its daily consumption contributes to the prevention of diseases, especially those that involve inflammatory processes such as obesity and diabetes. Specifically, this has to do with the fact that it has a high micronutrient content, including vitamins, minerals, and antioxidants.
Regarding its carbohydrate content, we should keep in mind that this depends largely on the type of fruit, as well as its degree of ripeness. While this macronutrient provides energy, many seek to limit its intake to lose weight more easily.
Types of carbohydrates and sources
First of all, it should be clear that carbohydrates alone don’t have the capacity to produce weight gain. Nor are they harmful to health. On the contrary, they’re indispensable nutrients – consisting of carbon, oxygen, and hydrogen – that provide energy and fulfill specific functions in the body.
However, it’s important to keep in mind that there are several types of carbohydrates and their sources are also different. Here are the 3 main types.
On the one hand, there are sugars, or “simple carbohydrates,” which are the most basic form that exists (the most well-known is glucose).
If they’re grouped together, they can form a “complex” carbohydrate. They’re characterized by a sweet taste and the intestine absorbs them quickly. As a result, they cause an increase in insulin in the blood.
Foods containing simple sugars include honey, table sugar, and fruits. However, they can also include milk sugar, soft drinks, desserts, and industrially processed sugars.
All these foods are said to have a high glycemic index. Thus, they produce a rapid increase in blood glucose, which is associated with their absorption capacity.
Also known as complex carbohydrates, these consist of the union of multiple sugar molecules. In nature, this type of starch predominates, since this is the form in which plants store their reserves.
Therefore, tubers such as potatoes, sweet potatoes, and cassava are clear examples of this. There are also starches in legumes, whole grains, corn, among others.
Specifically, these carbohydrates are beneficial for health, since they have a low glycemic index, that is, they’re absorbed slowly and don’t produce alterations in blood glucose levels.
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Dietary fiber’s also a complex carbohydrate. It’s a group of substances that can be described as carbohydrates that aren’t digestible by the gastrointestinal tract. They’re present in vegetables, fruits, cereals, grains, beans, nuts, and seeds.
The World Health Organization recommends a daily intake of 400 grams of fruits and vegetables because they’re a source of fiber, and this component is associated with several health benefits.
Specifically, fiber can help in the following:
- Preventing intestinal problems, such as constipation
- Decreasing the intestinal absorption of cholesterol
- Regulating blood glucose levels after each meal
8 fruits with the fewest carbohydrates
As mentioned, all fruits have carbohydrates. However, some have a higher fiber and water content, which translates into lower sugar content. Let’s take a look at the fruits that stand out for having the fewest carbohydrates below.
1. Blueberries have some of the fewest carbohydrates
In addition to having fewer carbohydrates than others, this fruit is considered a complement to reducing the risk of disease. This is because it has an abundant content of dietary fiber, vitamin C, vitamin K, and flavonoids.
For all these reasons, it helps to protect the body against DNA damage, one of the causes associated with aging and cancer. In this regard, several scientific publications have suggested that, if consumed regularly, it can help to do the following:
- Prevent urinary tract infections
- Prevent brain diseases
- Reduce blood pressure
- Lower blood sugar levels
2. Kiwi fruit
Kiwis are fruits that provide 15 grams of carbohydrates per 100 grams of fruit. This fruit stands out for having abundant doses of vitamin C. For this reason, they’re recommended to help prevent colds and to maintain the integrity of the skin.
In addition to being low in calories, they provide substances such as fiber, folates, potassium, vitamins E and K, and other phytochemicals. As expressed in a study published in 2016, the regular consumption of this fruit has positive effects regarding the following:
- Immune function and antioxidant defense
- Protection of the respiratory tract
- Gastrointestinal function
Apples provide a high percentage of water, fiber, vitamin C, potassium and vitamin K. Studies on these fruits suggest that they’re important in the prevention of chronic non-communicable diseases.
Another important health benefit of this fruit is its pectin content, a type of prebiotic fiber that maintains a sense of fullness and helps maintain the integrity of the intestines.
In addition to being a low-carbohydrate fruit, avocado’s composed of healthy fats. These include oleic acid, a monounsaturated fat that’s linked to reduced inflammation and heart and vascular health. In addition, it contains potassium, fiber, and magnesium.
Pomegranate contains bioactive compounds that offer health benefits. It’s useful for improving the flavor of salads, as it’s refreshing and low in calories. It’s estimated to provide up to three times more antioxidants than green tea or red wine. Therefore, it’s associated with the prevention of inflammatory diseases.
6. Strawberries have some of the fewest carbohydrates
Compared to other fruits, strawberries have a low glycemic index. In addition, they provide nutrients such as vitamin C, manganese, folate, and potassium. Like other berries, they have an important anti-inflammatory nature, so their consumption within a balanced diet is advisable.
Orange is one of the most popular citrus fruits. Its components include vitamin C, potassium, folate, and thiamine. It’s also a good source of dietary fiber. Therefore, it contributes to a sense of fullness and digestive health.
Guava’s a tropical fruit with an outstanding nutritional profile. It provides fiber, folate, vitamins A and C, potassium, copper, and manganese. It also contains antioxidants, is a source of pectin, and is low in calories.
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What should you remember about fruits with the fewest carbohydrates?
We mentioned only a few fruits here. However, the list of the fruits that have the fewest carbohydrates is actually much more extensive. In fact, besides the carbohydrates they contain, we shouldn’t overlook the fact that they’re good providers of health-protective substances. Although they contain sugars and starches, they don’t tend to increase blood glucose levels.
Nor is it true that eating fruits alone is fattening, even if they contain carbohydrates. Rather, they’re necessary foods that are part of a healthy, balanced diet.It might interest you...