From Medical News Today
Fruit
But that doesn’t mean you should avoid them. If you’re watching your carbohydrate intake, some fruit has a higher water content and therefore fewer carbs per standard serving.
1. Watermelon
This fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit. It’s also high in vitamin A and has a high water content, making it a great high-volume food because it will fill you up while providing fewer calories. Even the rind has health benefits!
2. Strawberries
3. Cantaloupe
This popular orange melon is great on a hot summer’s day and contains only 8.16 g of carbohydrate per 100 g. Some people like to eat melons like this and honeydew with tuna salad. Try blending it with lime, mint, and water to make a refreshing agua fresca.
4. Avocados
Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For every 100 g of avocado, you’ll get an estimated 8.64 g of carbohydrate.
In addition, you’ll get healthy monounsaturated fats, known to be good for heart health, among other things.
5. Honeydew
Another melon, honeydew, comes in at 9.09 g of carbohydrates for every 100 g. It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.
6. Peaches
A juicy and sweet treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 9.54 g of carbs. For a low-carb snack, serve them up with some cottage cheese, or try a peach blueberry smoothie.
Vegetables
In general, the higher the water content, the lower the carb content per standard serving. These are the lowest-carb choices.
1. Cucumbers
Cucumbers are a refreshing and nutritious addition to any salad – Greek or otherwise! Peeled, they contain just 2.16 g of carbs for every 100 g. If you prefer them with peel, that’s 3.63 g, which is still pretty low!
2. Iceberg Lettuce
Perhaps one of the most popular, though least nutritious, vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. Pair it with several others on this list to get a low-carb salad with plenty of nutrients.
3. Celery
Celery is a versatile veggie that goes as well with salads as it does with casseroles. And with the same number of carbs as iceberg lettuce (2.97 g per 100 g), it’s worthy of inclusion in your diet.
Mushrooms contain only 3.26 of carbs per 100 g. Add them to an egg white omelet to get a healthy, low-carb breakfast.
5. Spinach
For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 gram per cup. So, load up on spinach salads and top with lean chicken breasts and fresh strawberries.
6. Swiss Chard
Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 g of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.
7. Tomatoes
Tomatoes, considered both a fruit and a vegetable, only contain 3.89 g of carbs for every 100 g. You can eat them raw, roast them, or throw them into a salad. Not only are they delicious, but they can also lower your risk for strokes.
Takeaway
You need not sacrifice your favorite fruits and vegetables when reducing the intake of carbs in the diet.
Low-carb dieting can still be interesting, and a diet that reduces carb intake does not have to mean that your meals only consist of protein, all the time. Add some of these fruits and vegetables to make your plate more interesting and your nutrition more complete.
Even when following the Ketogenic diet, you can still experiment with meal plans to keep your diet balanced and nutritious.
