Today’s
Usage Tip:
Low Carbohydrates Fruits and Vegetables.
Carbohydrates
play a vital role in a well-balanced diet, as long as they are eaten in
moderation. Eating too many carbohydrates can cause you to gain weight and your
blood sugar to soar. If you are making a conscientious decision to restrict
your carbohydrate intake, knowing which fruits and vegetables are low in carbs
will help attain that goal.
Although
many people automatically think of it as a vegetable, the olive is actually one
of the rare fruits that is virtually free of carbohydrates, according to No
Carb Foods. Most fruits store carbohydrates in the form of fructose, and so are
not going to be found on a list of low carb foods. Olives, on the other hand,
are not loaded with sugar like typical fruits. While they will not give you the
sweet flavors other fruits provide, you can freely enjoy olives while on a
carbohydrate restricted diet.
For
those on a low-carb diet, fruits should be selected and portioned carefully
because of the sugar they contain. Fruits such as lemons, cranberries, rhubarb,
raspberries and blackberries are low in both carbohydrates and sugar. Fruits
with a moderate amount of carbohydrates and sugars include watermelon,
grapefruit, blueberries, pineapple, apples, oranges, nectarines and peaches.
These should be eaten on a limited basis. Fruits that have a lot of sugar
include grapes, dried fruits, bananas, cherries, pomegranates and figs. These
fruits should be eaten rarely. When getting your fruit servings, the whole
fruit should be eaten, in place of drinking fruit juice, because juice turns
into glucose in your system much faster.
Numerous
vegetables can boost your diet with healthy carbohydrates, while limiting bad
carbs. Some examples of low carb vegetables include yellow summer squash,
spinach, zucchini, lettuce, mushrooms, turnip greens, celery, asparagus,
cauliflower, cabbage, artichokes and broccoli. Potatoes, beets, corn and other
starchy vegetables should be avoided as they contain high levels of bad
carbohydrates, according to Low Carb Freedom. To add flavor and zest to your
meals, visit the produce section. If you purchase any frozen or canned
vegetables, check the labels to ensure that there are no artificial flavorings
or sauces added.
References
- No Carb Foods: Diet with the No Carb Foods List
- USDA: National Nutrient Database
- Low Carb Freedom: Low Carb Freedom's Everyday Low Carb Shopping List
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