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Multiple studies have shown that the low-carb diets are very effective in weight loss due to the reduced carbohydrate intake. Traditionally, high-protein foods and foods that contain large quantities of fat are recommended for a low-carb diet. To this, one could even add a set of green leafy vegetables as they too have only traces of carbohydrates. Fruits are natural sugars and are often neglected when one is on a low-carb diet.
However, staying completely off fruit could turn out to become counterproductive as it deprives the body of essential nutrients. It is best recommended to include fruits that are low in sugars but still provide good amounts of all the essential nutrients required by the body.
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Nevertheless, people looking to lose weight must complement the low-carb diet with a proper training program for maximum benefits.
Let us look closer at the eight fruits that you must include as a part of your low-carb diet.
#1 Blueberries
Benefits: Blueberries contain tonnes of antioxidants and could reduce the risk of cancer. Additionally, having blueberries on a regular basis would reduce blood pressure while also improving the overall cardiovascular health.
Nutrients: 100 grams of blueberries provide around 60 calories of energy along with 14 grams of carbohydrates and negligible amounts of fat and protein. Blueberries are a rich source of vitamins C and K along with Copper and Manganese.
#2 Watermelon
Benefits: Watermelon is very effective in maintaining eye health as it contains good amounts of vitamin A. Furthermore, watermelon goes a long way towards controlling blood pressure.
Nutrients: 100 grams of watermelon contains around 30 calories of energy and 8 grams of carbohydrates. The fat and protein content present in this fruit is less than a gram and is negligible when put in perspective with the recommended intake. Additionally, it is a very good source of vitamins A, B1, B6 and C along with Potassium and Copper.
#3 Orange
Benefits: Having oranges on a regular basis not only lowers cholesterol but also improves the immune system of the body. Furthermore, oranges control blood pressure and blood sugar levels to improve the overall cardiovascular health while also reducing the risk of cancer.
Nutrients: One large orange contains around 90 calories, 22 grams of carbohydrates and 2 grams of protein. Oranges are a rich source of vitamins A, B6 and C along with many other essential minerals such as Potassium, Magnesium and Calcium.
#4 Strawberry
Benefits: Being a rich source of Potassium, strawberries go a long way towards maintaining cardiovascular health. Additionally, strawberries improve digestion as they contain good amounts of dietary fibre.
Nutrients: 100 grams of strawberries contain around 30 calories of energy, 8 grams of carbohydrates, 2 grams of dietary fibre and less than a gram of fat and protein. They are good sources of Manganese and Potassium along with vitamin C.
#5 Peach
Benefits: Potassium and Iron present in peaches are quintessential for lowering blood pressure and improving RBC count to maintain good cardiovascular health. Additionally, few studies have pointed out that peaches go a long way towards reducing the risk of cancer.
Nutrients: One large peach contains around 70 calories of energy, 17 grams of carbohydrates and 2 grams of protein. Furthermore, peaches are a good source of vitamins A, C and E along with Potassium, Copper, Phosphorous and Magnesium.
#6 Avocado
Benefits: Avocados are very effective in controlling the blood pressure as they contain good amounts of Potassium. With the high fibre content, avocados are also extremely powerful when it comes to improving digestion.
Nutrients: One cup of sliced avocados contain around 240 calories of energy, 13 grams of carbohydrates, 10 grams of dietary fibre, 22 grams of fat and 3 grams of protein. Moreover, avocados contain loads of Copper, Potassium and Magnesium along with vitamins A, C, E and K.
#7 Cherries
Benefits: Cherries help lower blood pressure and reduce the chance of diabetes while also improving the overall cardiovascular health. Furthermore, it is found that having cherries on a regular basis reduces the risk of cancer.
Nutrients: 100 grams of cherries contain 12 grams of carbohydrates and just 50 calories of energy. The protein and fat content present in cherries is almost negligible. Additionally, cherries are a rich source of vitamins A and C.
#8 Cantaloupe
Benefits: Cantaloupe contains good amounts of antioxidants, which are quintessential in preventing cell damage from free radicals. Additionally, it is very effective in controlling blood pressure and improving the overall cardiovascular health.
Nutrients: One slice of cantaloupe contains around 25 calories of energy and 6 grams of carbohydrates. It is a rich source of vitamins A and C along with Potassium and Magnesium.
