Fruit is packed with nutrients, vitamins and minerals, so don’t shy away from them – even if you’re counting carbs to shed a few kilos – the SA Dietary Guidelines recommend two fruits a day, with the World Health Organization stating that having at least 400g of fruit and vegetables a day can lower your risk of heart disease, diabetes and cancer.
As some fruits are lower in carbs than others and might better suit your eating plan, here are five of our favourite low-carb fruits to enjoy this summer.
Watermelon
Fruits high in water and fibre have fewer carbs - and watermelon is more than 90% water. The lowest-carb fruit, it has 7.5g for each 100g of fruit (about a cup or a big slice). It’s also packed with vitamins A and C, and contains lycopene – which gives it its colour and is a potent antioxidant, credited with keeping skin young and cancer and heart disease at bay.
Cantaloupe and honeydew
For all its sweetness, cantaloupe carries only about 8g of carbs per 100g (a cup or generous wedge). Its orange flesh is high in vitamins A and C, and a source of potassium and folate.
Honeydew has about 9g of carbs in its delicate green flesh, and is a source of vitamin C and potassium, which helps maintain good blood pressure and a healthy metabolism. Add chunks of these melons to tuna salad, as well as to fruit salads and smoothies. Make them into kebabs and serve with yoghurt dip, or blend them with mint, lime and water for a great summer cooler.
Strawberries
This summertime favourite has fewer carbs than any berry – about 7.6g per 100g of fruit. They’re also great sources of vitamin C and potassium, and full of phytonutrients. A 2019 report
suggested the flavonoid anthocyanin, which is high in strawberries, is linked to lower risk of a heart attack.
Enjoy strawberries on their own or sliced into chicken salad or yoghurt, else make a summer spinach salad by adding goat’s cheese and walnuts.
Peaches
For all their delectable sweetness, peaches have only around 9.5g of carbs per 100g of fruit. They provide vitamin C, potassium, iron, fibre and even a little iron, along with trace amounts of vitamins A, E and K, magnesium and phosphorus.
Their sweetness makes them ideal to use in place of added sugars – for example, diced into plain Greek yoghurt, or sliced, sprinkled with cinnamon and baked, for a low-carb dessert. But, you can also serve them with cottage cheese, or add slices to a salad of mixed greens with dry-roasted nuts, mozzarella or tofu, and drizzle with balsamic dressing.
Avocados
Yes, they are a fruit – and, the only fruit that provides a significant amount of fat. It’s the healthy, monounsaturated kind, essential for every cell in the body. It helps you feel full and aids the absorption of fat-soluble vitamins, minerals and other nutrients.
Avos are low in carbs – around 8.5g for every 100g of fruit. They’re also a good source of vitamins C, E, K and B-6, along with riboflavin, niacin, folate, magnesium and potassium. Half a medium avo supplies about a quarter of the daily recommended intake of vitamin K, a vitamin often overlooked, but vital for healthy bones, helping keep osteoporosis at bay.
Despite their smooth texture, avos are also high in fibre (half an avocado has about 6g). Enjoy them smashed on low GI toast, in place of mayo in salads, and even as a great low carb dessert - with many recipes available online for a chocolate avocado mousse.
Also read: Eat these foods for less stress
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