When you move to a low-carb diet, you might find yourself craving sweet things, including fruit. While strict keto advocates might insist that fruit is as dangerous as a chocolate bar, that's not always the case. In fact, many fruits are low in carbs and can be enjoyed on a low-carb regimen. Read on to discover which fruits are low in carbs and easily available in Australia.
The best low-carb fruits and vegetables for a balanced diet
Not all fruits are created equally. Some, such as bananas, are very high in sugars and carbs, while others are low-carb and can work as part of a balanced diet. Here are some of the best low-carb fruits to look out for:
- Berries. Strawberries, raspberries, blackberries and blueberries are all low in carbs and great for snacks.
- Watermelon and cantaloupe. Watermelon is particularly low in carbs, but other members of the melon family may also be suitable for your diet.
- Sour citrus fruits like lemons, limes and grapefruit. Use their juice to add flavour to your favourite meals. Sweeter citrus fruits, such as oranges and tangerines, are higher in carbs.
- Tomatoes, avocados and olives. You might think of these as veggies, but they are actually fruits — and they're all very low in carbs. That being said, they won't taste particularly good in a fruit salad!
Top tip: Keep an eye on serving sizes if you're tracking your daily carbs. Even if you stick to low-carb fruits, servings can soon add up. For a strict low-carb regime, you should weigh or measure everything you eat — and use an app to track carbs.
How to tell if fruits are low in sugar and carbs
There are a couple of rules that can help you identify if a fruit is suitable for a low-carb diet. Firstly, sweeter fruits are usually higher in sugar, so look for tart fruits like berries or sour fruits like citrus. Secondly, fruits that are high in water often have fewer carbs per serving. This includes watermelon and other melons, which are very high in water.
Choosing low-calorie fruits for healthy snacks
A low-carb diet is not the same as a low-calorie diet. If you're looking for balanced recipes, it can be harder to stick to low-carb rules.
Before you commit to a particular diet, decide if you want to focus on carbs or calories. Different people find it easier to follow different regimes. On a low-carb diet, you can enjoy lots of meat, fish and full-fat dairy, and on a low-calorie diet, you'll have more options for fruit.
Eating the right amount of fruit on a low-carb diet
The amount of fruit that you can eat in a day will depend on the exact nature of your diet. Very strict low-carb diets, often referred to as ketogenic diets, may have a limit of just 20g of carbs a day. In this case, it can be difficult to eat more than a couple of berries. You can still look for lemon recipes that use citrus juice for flavour. For example, this lemon-dill fish & chips recipe has a fruity flavour without extra carbs.
Other low-carb diets are more flexible. Some allow up to 120g of carbs a day, which gives you a lot more leeway to enjoy fruits. It's still important that you track your carbs on any kind of low-carb diet, as you should have a daily limit in mind. Many low-carb diets begin with a very strict induction phase to get your body used to eating in this new style before gradually increasing the daily carb limit.
How to turn low-carb fruits into a sweet treat
When you start a low-carb diet and are seriously restricting carbs, you're likely to crave sweetness. Try serving a few berries with a dollop of unsweetened Greek yoghurt and a handful of finely chopped nuts. A squeeze of lemon or lime juice over the top adds extra flavour without pushing you out of your keto-adapted state.
As you introduce a slightly higher level of carbs into your diet, you can enjoy more flexibility when it comes to serving fruit. Try a pancake & blueberry compote or some quick and easy homemade granola recipes. Crunchy granola is not suitable for a strict ketogenic diet, but these tasty treats are still much lower in carbs than traditional desserts.
Low-Carb Fruits FAQ
Which sweet fruit has low carbs?
If you're craving sweetness, reach for a slice of watermelon. This sweet, tasty fruit has just 7.5g of carbs per 100g in most Australian food databases. Other members of the melon family are also low in carbs, along with berries.
What fruit has the lowest amount of sugar and carbs?
The fruits with the lowest amount of sugar include strawberries, watermelon, cantaloupe, raspberries and blackberries. Other fruits with very low sugar are sour citrus fruits, like lemon and lime.
Can you eat fruit on a low-carb diet and still lose weight?
Yes. If you're following a low-carb diet, you'll need to track the total grams of carbs that you consume each day. On very strict diets, that might be a mere 20g or less, but you can still lose weight while enjoying more carbs.
What's the worst carb for belly fat?
Unfortunately, it's impossible to say that a single food is responsible for belly fat. Different people gain weight differently, and spot reduction is a myth. However, some foods like beans and legumes can cause bloating, which may look like belly fat.
Should I avoid apples on a low-carb diet?
On a strict low-carb diet, it's best to avoid apples. A medium apple has around 25g of carbs, so it's not suitable for a ketogenic diet. You can eat apples on a medium-carb diet, but be mindful of everything else you're eating that day. Always try to keep track of your total carbs for the day.