We often hear about a low-carb diet: but what exactly does it mean? And what are the foods that really contain few carbohydrates?
These are quite frequent questions among those seeking a healthier lifestyle and following dietary regimes that do not allow carbohydrates, such as the ketogenic diet.
For example, within a diet low in carbohydrates, nutritionists often recommend consuming lots of fruit: today we are dedicating ourselves to this aspect. We want to explore which fruit is allowed and which is not from a low-carb point of view, placing the emphasis on the list of carbohydrate-free fruit that is good for you without compromising your current diet.
Let's just make a premise: the wording "carbohydrate-free" is not always correct as each food contains at least a minimum percentage, but often it is such a low quantity that it does not make sense and for convenience we speak of carbohydrate-free foods which then they are nothing but low carb foods.
Fruits with less carbohydrates: does it really exist?
Those who often change their diet in search of the right food balance know well that fruit is not always present in the list of foods that can be consumed. But why if we have always been told that fruit is an ally of health and of the body because it is rich in nutritional properties?
The reason is actually very simple: not all fruits are the same and, depending on the path taken and the necessary nutritional intake which differs from case to case, some types are not indicated at all.
Some are rich in sugars or carbohydrates: for this reason they may not be suitable for your food style.
Those who follow a low-carb diet, for example, need a list of foods that are very low in this nutrient component which must be introduced into the body in very small percentages. And so he finds himself making a decisive choice: which fruit to buy so as not to unknowingly compromise all the progress made?
There is fruit without carbohydrates (or with very few carbohydrates)! We therefore present a detailed list to understand the characteristics of each food and its beneficial properties for the body. And there are also vegetables without carbohydrates, but rich in fiber and mineral salts which are essential in a correct and balanced diet.
Carb-free fruits and vegetables
Grocery shopping often becomes a problem: you always need to read the nutritional labels to check the amount of carbohydrates present and understand if it can go well or not with the type of diet adopted.
And what to do at the greengrocer's? Labels can't help you here and you risk going blind if you don't have a list provided by your nutritionist that tells you which fruits and vegetables you can buy and which ones to avoid.
For all of you who have this problem we took care of it! Here is a practical and exhaustive list of low-carb fruit and vegetables, to take with you for an informed and targeted choice.
Let's start immediately with the fruit most loved by those who know the ketogenic diet well: the avocado. Its percentage of carbohydrates is really negligible: we are talking about 1.8 grams in 100 grams!
But it compensates very well with the other nutritional components for the health of the organism. In fact, it contains fiber and vitamins, especially vitamin E, and very little sugar. It does not contain cholesterol, gluten or lactose.
Is avocado good for you? Absolutely yes! It ensures proper functioning of the metabolism and gives the body the right amount of energy. It also gives that feeling of satiety which is essential in a dietary journey.
Finally, the tropical fruit, in addition to being very choreographic and tasty, prevents constipation and is generally indicated for maintaining optimal colon health.
We all know that watermelon is mostly made of water. We are talking about 95%, which leaves very little room for carbohydrates, which are just 3.7 grams in 100 grams of product.
Why choose watermelon? Here are 4 good reasons:
- It has a strong diuretic power, so it helps against cellulite and water retention;
- It has an antioxidant and anticancer action;
- It has a satiating effect, given the large amount of water it contains;
- It is good for the skin because it allows for adequate hydration.
And then it's really good and fresh: a panacea on hot summer days both as an aperitif and as a scenographic element in the set tables.
Here we enter the list of citrus fruits: lemon contains just 2.3 grams of carbohydrates and rightfully enters this list of low-carb foods.
Its uses are truly varied: we all know it as a condiment in the kitchen, but it is often used after meals to aid digestion and help in cases of gastrointestinal disorders due to its calming effect.
But that's not all: it has antioxidant properties, fights and prevents tumors, does not affect cholesterol and guarantees a balanced supply of vitamins.
Perhaps not everyone knows that even strawberries are one of the fruits that contain a lot of water, according to the 90%. What about carbohydrates? We can find about 5.3 grams of them and therefore they are very good in low carbohydrate diets.
Anyone who knows them knows that they are delicious! But their strong point is not only given by the irresistible taste of this summer fruit, but also by the benefits it brings to the body.
Promotes hydration and diuresis, improves skin health, prevents the formation of bad cholesterol and cellular oxidation. And then it contains folic acid, so it's great for improving memory processes.
In the field of vegetables we go up a little with the percentage of carbohydrates, but they are still minimal quantities that do not affect low-carb diets.
For example, peppers contain about 9 grams, but they also offer many vitamins (A and C), and many antioxidant elements.
Just 6 grams of carbohydrates: not much right? Yet the benefits of broccoli make you forget even this low percentage for a truly healthy diet.
They provide a substantial supply of vitamins C and K, are anticancer and above all protect against cancer. They also decrease insulin resistance.
Lots of vitamin C and very few carbohydrates (about 4 grams), zucchini is very popular in keto paths, because it's good for you and because it lends itself to many keto friendly recipes.
Fancy a lettuce salad? You will be pleased to know that you can also eat it every day, since it contains just 2 grams of carbohydrates.
Contains the vitamin B9 in abundance and thus prevents the risk of heart disease.
Dried fruit without carbohydrates
A variant that we all love cannot be missing from this list of fruit without carbohydrates: dried fruit.
Here too we remain in the perspective of keto friendly foods, and in particular we are referring to oily dried fruit, such as almonds, cashews, pine nuts, to name a few.
They contain many fibers and have prebiotic properties, excellent for intestinal well-being. Furthermore, they slow down the absorption of sugars and glycemic peaks.
And now it's time to go shopping!
Now that you are familiar with the list of no-carb fruits and vegetables, you can go shopping without any fear of making a mistake.
We leave you with one last piece of advice: always buy fresh food, preferably organic, whose origin you know. Fruits and vegetables are often treated with chemical agents and pesticides which compromise their nutritional qualities and therefore it is advisable not to rely on chance at the time of purchase, but to carefully choose your trusted retailer and always use the same place.