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Not all sugars in fruits are unhealthy, if eaten in moderation, and they can all have beneficial effects without causing an overall carbohydrate overload.
Fruits are naturally nutrient-dense and contain no additives. Fruits, like most plant foods, can provide the body with a large amount of essential food, especially since almost all of them contain a high percentage of potassium, vitamin C, fiber, protein, fat, many essential elements, and different levels of carbohydrates, according to a report published by HealthifyMe.
Some low-carb diets specifically state that certain varieties of fruit should be avoided, at least for part of the diet, due to the higher amount of naturally occurring sugars they contain, which are higher in carbohydrates than some other fruits or vegetables. But not all sugars in fruits are unhealthy. If eaten in moderation, all types of fruits can have beneficial effects without causing an increase in carbohydrates in general, but it is better to choose them carefully based on goals, and it should be taken into account, for example, that a person with diabetes or blood glucose fluctuations should not eat fruits dried or drank fruit juices.
In any case, experts recommend eating the 10 best fruits that are low in sugar and carbohydrates, as follows:
watermelon
1- Watermelon
Watermelon contains 92% of water and has the lowest percentage of carbohydrates compared to any other fruit, as the watermelon content of carbohydrates does not exceed only 7.5 grams of carbohydrates and 6.2 grams of sugar per 100 grams. It is also rich in vitamins A and C. It is high in lycopene, a phytochemical responsible for the red color of watermelon and its antioxidant benefits.
2- Cantaloupe
Cantaloupe is high in vitamins and nutrients such as potassium, vitamin C and A, and beta-carotene. Carbohydrates do not exceed 8.16 grams and sugar does not exceed 7.88 grams per 100 grams.
3- Peaches
Peaches are delicious and surprisingly low in carbs. According to one study, the phytochemicals (antioxidants) that give peaches their yellow/orange color help maintain eye health. No more than 8.39g of sugar and no more than 10.1g of carbohydrates per 100g.
4- Lemon
Lemon is an excellent fruit to keep on hand, as it delivers high doses of Vitamin C and fights free radical molecules associated with aging and chronic diseases while promoting good digestion. Carbohydrates reach 9.32 grams, while sugar does not exceed 2.5 grams per 100 grams of lemon.
5- Grapefruit
Grapefruit is another low-carb fruit option, and is also a great source of vitamin C. Being rich in potassium, it helps balance fluid and sodium intake in the body. It can help lower blood pressure and reduce the risk of heart disease and stroke. Every 100g of grapefruit contains only 10.7g of carbohydrates while it contains 6.89g of sugar.
kiwi
6- Kiwi
There is a misconception that kiwi fruit is a no-go on a low-carb diet. However, the nutritional facts provided by the US Department of Agriculture indicate that every 100 grams of kiwi contains 58 calories, 83.9 grams of water, 14 grams of carbohydrates, 1.06 grams of protein, 0.44 grams of fat, and 9 grams of sugar, compared to 3 grams. grams of fiber along with 74.7 mg of vitamin C.
7- Strawberries
100 grams of strawberries contain 4.86 grams of sugar, and it is considered a low-carb fruit, specifically 7.96 grams per 100 grams. It is also rich in antioxidants, vitamin C and fiber. Eating strawberries helps improve heart health, reduce blood sugar levels, and prevent cancer.
8- Berries
Each 100 grams of berries contains 57 calories and 85.6 grams of water, carbohydrates reach 12.9 grams, protein 1.01 grams, and fats about 0.19 grams, while sugar and vitamin C reach 2.68 grams and 23 mg, respectively.
9- Orange
Orange has many health benefits because it contains potassium, which can help lower blood pressure, as well as a large amount of immune-boosting vitamin C, while carbohydrates do not exceed 11.8 grams per 100 grams and sugar does not exceed 8.57 grams.
10- Plum
Prunes are famous for their dark purple color and are low in calories and carbohydrates. Every 100 grams of plum contains 11.4 grams of carbohydrates, only 46 calories, and about 9.92 grams of sugar.