2023-09-26 08:10:00
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Dietitian-approved picks that are low in carbs but packed with nutrients
Al Arabiya.net – Jamal Nazi
Posted on: September 26, 2023: 12:10 PM GST Last updated: September 26, 2023: 12:44 PM GST
When it comes to reducing carbohydrates, it should not be limited to just preventing or reducing the intake of pastries and bread. Carbohydrates are also found in fruits, which explains their sweet taste, so logic may suggest abstaining from eating fruits, but according to what was stated in a report published by the website Everyday HealthThere are 11 types of fruits that can be eaten to benefit from their nutritional elements that enhance general health without affecting the low-carb diet.
Dr. Trista Best, a nutritionist in the United States, says that abstaining from eating fruits “completely can be harmful,” noting that, for example, fruits (as well as vegetables) provide heart-healthy dietary fiber, along with vitamins and minerals that the body uses. As antioxidants to fight various chronic diseases, according to scientific research.
Some fruits contain fewer net carbs than others, making them a better choice. Net carbs are total carbs minus fiber and sugar alcohols, and are often counted in low-carb diets, such as the Atkins diet. Therefore, to achieve the goal of losing weight, it is useful to choose fruits that contain the least amount of carbohydrates, as follows:
Strawberry
1- Strawberry
Strawberries are available to anyone who follows a low-carb diet, as each cup of strawberries contains 8.2 grams of net carbs, meaning that they are, as a whole, relatively low in net carbs. So, when eaten in moderation, they are a good choice for a sweet, low-carb snack. “Strawberries are also a good source of antioxidants, vitamin C, and fibre,” explains Megan Wong, a registered dietitian in Vancouver, British Columbia.
2- Orange
Oranges are another option on a low-carb diet, with one small orange containing 12.8 grams of net carbs, according to the USDA. Dr. Wong explains that oranges are a source of potassium, which can help lower blood pressure because it reduces the effects of sodium. The more potassium a person eats, the more sodium he loses through urine. Oranges also contain a huge amount of immune-boosting vitamin C, Wong says.
3- Avocado
Half an avocado contains 1.3 grams of net carbs and a healthy dose of monounsaturated fat, says Dr. Gina Appel, a nutritionist in Florida. One avocado daily helps reduce harmful LDL cholesterol in overweight and obese adults.
Olive
4- Olives
Olive fruit is a source of unsaturated fats, vitamin E and antioxidants. According to what was published by the Mayo Clinic website, healthy unsaturated fats, that is, monounsaturated and polyunsaturated fatty acids, can enhance heart health and reduce the risk of type 2 diabetes when they replace saturated fats. According to the US Department of Agriculture, a cup of whole olives contains 4.5 grams of net carbohydrates, 1.9 grams of fatty acids, about 4.9 mg of iron and 2.4 mg of vitamin E. However, olives should not be consumed in excessive quantities because they are processed and contain… High salt content.
5- Kiwi
According to the USDA, one kiwi with the skin (for extra fiber) contains 8.3 grams of net carbs, 148 mg of potassium (about 3% of the daily value), and 26.2 mg of calcium (about 2% of the daily value). ), and 56 mg of vitamin C. (62% of the daily value) “Kiwis are also loaded with vitamin C, which helps support immune function, which can help with Reducing the risk of cold and flu.
6- Peaches
Dr. Leininger says that, according to USDA data, one small peach contains 13.9 grams of net carbohydrates, 196 mg of potassium, 38.6 micrograms of vitamin A, and 6.6 mg of vitamin C. Dr. Leininger adds that phytochemicals (antibiotics) Oxidation) which gives peaches their yellow-orange color helps promote eye health as well.
7- Cherry
The USDA indicates that about half a cup of cherries contains about 9 grams of net carbohydrates, along with 7 mg of vitamin C. “Cherries are a source of antioxidants, which help protect against cell damage, and sour cherries are a source of melatonin,” Leininger says. Which may help with sleep quality.”
8- Cantaloupe
One cup of cantaloupe contains 11.4 grams of net carbohydrates, 17 mg of vitamin C, 362 micrograms of vitamin A, and 245 mg of potassium.
Cantaloupe
9- Watermelon
Dr. Makayla Mixner, a sports nutritionist in Colorado, says that one cup of watermelon provides about 139 grams of water, along with “a plant compound called lycopene, an antioxidant,” noting that “watermelon contains the highest percentage of bioavailable lycopene, about 60% more than tomatoes.” Lycopene can reduce inflammation throughout the body. One cup of watermelon contains 11 grams of net carbohydrates and 6890 micrograms of lycopene. It also contains 170 mg of potassium and about 12 mg of vitamin C.
10- Grapefruit
Grapefruit is a popular choice in diets, as one small fruit contains 14 grams of net carbohydrates. Grapefruit is also an excellent source of vitamin C, containing 69 mg (76% of the recommended daily value), as well as 278 mg of potassium.
But caution must be taken that grapefruit can interfere with some medications, according to what was published by the American Heart Association.
11- Lemon
With only 3.8 grams of net carbs per lemon, according to the USDA, lemons are another fruit you can add to your list of safe fruits. One lemon contains 80 mg of potassium and 31 mg of vitamin C.
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