But if you choose to keep your carb counts low, do you haveto give up fruit? (Say it ain't so...)
The short answer is no, says registered dietitian Bonnie Taub-Dix , author of Read It Before You Eat It . (Phew.)
While fruit is higher in sugar and carbs than vegetables, it still has a place on your plate. It delivers many essential vitamins and cancer-fighting antioxidants, and is healthier than a hell of a lot of other sweet treats. Eating fruits and vegetables on the daily can help slash your risk of death and reduce your risk of Type 2 diabetes, heart disease, and cancer .
However, pay attention to how much fruit youre noshing on, says Amy Shapiro, RD, and founder of Real Nutrition . She typically recommends two to three servings of fruit per day to her clients. Too much sugar, even from plants, can prevent weight-loss goals, she says.
While theres a wide range of opinions on whats considered a low-carb fruit, in general, Shapiro advises opting for higher fiber fruits. Fiber slows down the absorption of sugar into the bloodstream.
These are the 14 best low-carb fruits, according to nutritionists.
Apricot
Apricots may be sweet and juicy, but there are only 3 grams of net carbs (that's calculated by subtracting the fiber in the fruit from the total number of carbs) in a small fruit and only 17 calories. Theyre also a good source of vitamin A . Not bad for a little guy.
Kiwi
This pocket full of sunshine has 8 grams of net carbs in one medium-size fruit, but thats not all. One kiwi meets your daily vitamin C needs (and then some) and is a good source of vitamin K, offering 30 percent of your daily needs. Youll also load up on minerals like potassium , phosphorus, and copper.
Watermelon
Youve probably heard that watermelon has a lot of sugar, but thats not entirely true, says Taub-Dix. One cup of cubed watermelon contains only 11 grams of net carbohydrates, along with vitamin A, vitamin C, potassium, and magnesium .
Learn how to buy the perfect watermelon:
Strawberry
A basket of irresistibly bright red berries is a good choice for a low carb fruit. One cup of strawberries has 9 grams of net carbs and is an antioxidant powerhouse, supplying 119 percent of your daily vitamin C needs. Its also a great source of folate and the mineral manganese.
Avocado
Yep, avocado is a fruit, and each one only contains about 2 grams net carbs. Its a good source of fiber and healthy fat, says Taub-Dix. When you have some fat in your diet, its going to slow the way carbohydrates are absorbed too. Win-Win.
Raspberry
Raspberries are the poster-child for low-carb fruit. Theyre sweetbut not too sweetand full of fiber. That means, one cup of jewel-toned berries has only 6.7g of net carbs, not to mention antioxidants like vitamin C and vitamin A.
Cantaloupe
While you may think this orange melon is jam-packed with carbs, one wedge of the refreshing fruit contains 7.4g of net carbs. Its also a beta-carotene and vitamin C powerhouse and a good source of folate. No wonder its a fruit salad staple!
Clementine
Good things come in small packages. While these tiny fruits are a sweet treat, they sneak in under the low-carb threshold with 7.6g of net carbs, thanks to their small size, and deliver nearly half of your daily vitamin C needs.
Blackberry
While strawberries and blueberries get all the attention, these tart berries are the real all-star berry. Not only are they full of good-for-you antioxidants, its high fiber content makes it a good choice if youre following a low-carb diet. I usually recommend berries as the lowest in carbs since one cup has anywhere from 5-8 grams of fiber per serving, says Shapiro. For example, one cup of blackberries nets in at 6.2g of net carbs, making them a great anytime snack.
Peach
You may be surprised to learn that this juicy summer fruit is one of Shapiros top picks for low-carb fruit. One small peach has 10.5g of net carbs. Its also dripping with vitamins and minerals like vitamin A, vitamin C, folate, potassium, zinc and iron. Pick up some on your next trip to the farmers market!
Grapefruit
This low-cal fruit is bursting with antioxidants like vitamin C and A as well as fiber. And it can be a part of the low-carb life, according to Shapiro. Half a grapefruit has 11g of net carbs.
Olives
Bet you didnt realize that these salty bits are actually fruit. With only 4.4 net carbs in a 3.5-ounce serving, olives are a great low-carb option. Theyre also high in vitamin E and healthy fats, making them nutrient-packed snack.
Plum
Looking for an on-the-go, low-carb snack? Pick up a plum. The deep purple fruit is low in calories and carbs, clocking in at 6.6g of net carbs. Opt for the fresh fruit over dried (aka prunes) since dried fruit tends to deliver a higher amount of sugar and carbohydrates.
Honeydew melon
Okay, so this light green melon might not be the most exciting fruit at the market, but hear us out. One wedge of this light green melon contains 10.4g of net carbohydrates and is an excellent way to get your vitamins and minerals, especially vitamin C and potassium a nutrient key for heart health and nerve and muscle function.