Low Carb fruits are in the trend because of the sudden rise in demand for low carb foods all over India. There are several low carb foods to choose from in India but when it comes to choosing fruits that have low carbohydrate content in them the results are very rare. There are three main nutrients found in the category of macronutrients viz proteins, carbohydrates and fats. In a low-carb diet, we choose foods that have low carbohydrates but are rich in protein and fats. Fruits being a part of this diet also need to fulfill these criteria.
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Who needs low-carb fruits?
- People who are on a keto diet need to consume fruits that are low in carbohydrates. The Keto diet includes 5-10% of carbohydrates and not more than that throughout the day.
- When you are trying to cut down the carbohydrate content during the carb cycle you tend to choose low carb fruits. It is important during the no carbohydrate days. All the calories come from protein and fat during this time.
- If you are on a weight loss journey then you look for foods that are low in carbohydrates that support your cause.
- People who have type 2 diabetes are recommended to take fruits that have minimal carbohydrate content
- Doctors recommend low carbohydrate fruits to people who are suffering from arthritis and non-alcoholic fatty liver disorders.
11 low carbohydrate fruits in India
So here, we present you a list of low-carb fruits available in India sorted in accordance with their carbohydrate content. Fruits are rich in vitamins, minerals, antioxidants and have several health benefits. The fruits mentioned have a good content of vitamins, minerals and proteins but are low in carbs. These low-carb fruits when introduced in your low-carb diet will help you to lose weight, support your keto diet and so on.
1. Watermelon
Watermelon is a seasonal fruit in India and is generally available in the summer months. Watermelon is regarded as a hydrating fruit that provides a huge sense of relief during the summer months. It is rich in water, vitamins and minerals but lacks fiber as well as contains less amount of carbohydrates and calories.
| Nutrients | Amount |
| Calories | 30Kcal |
| Carbohydrate | 7g |
| Protein | 1g approx |
| Total fat | 0g |
100g of raw watermelon contains 7g carbs.
2. Strawberries
Strawberries are another seasonal fruit and are generally available in the Indian markets during early winter and also during the mid of summer. Strawberries are rich in antioxidants, vitamins and various minerals. It is slightly costlier than many others but it’s worth the taste and the health benefits it has to offer.
| Nutrition | Amount |
| Calories | 32Kcal |
| Carbohydrate | 8g |
| Protein | 1g approx |
| Total fat | 0g |
100g of strawberries contain 8g carbs.
3. Cantaloupe
Cantaloupe also known as Kharbooja in India is another fruit that has very less amount of carbohydrate content in it. Cantaloupe is extremely rich in beta carotene just like carrots. Besides, that cantaloupe is also rich in vitamins like folate, Vitamin C and various minerals. This fruit is also rich in fiber and also acts as a hydrating fruit.
| Nutrients | Amount |
| Calories | 34Kcal |
| Carbohydrates | 8g |
| Protein | 1g approx |
| Total fat | 0g |
100g of Cantaloupe contains 8g of carbs.
4. Lemon
Lemon is one of the most consumed fruit in India because of its varieties and is not only restricted to particular seasons. It is a type of citrus fruit and is basically sour in taste. They are not eaten as a whole, instead, they are used as a garnishing agent. In India, lemon juice is also famous and is consumed throughout the country. Lemon is extremely rich in Vitamin C and various minerals.
| Nutrients | Amount |
| Calories | 29Kcal |
| Carbohydrates | 9g |
| Protein | 1g approx |
| Total fat | 0g |
100g of lemon contains 9g of carbs.
5. Avocado
Avocado also known as the fruit of the rich people in India is extremely nutritive and possesses several health benefits. Yes, it is expensive than most other fruits available in the Indian market but now ( as of 2022 ) the cultivation of this fruit has increased and the price has become quite budget-friendly. Avocado contains nutrients that are generally lacking in the human body which makes this fruit exceptionally unique. Consuming at least two avocados a week will keep you healthy.
| Nutrients | Amount |
| Calories | 167Kcal |
| Carbohydrate | 9g |
| Protein | 2g approx |
| Total fat | 16g |
100g of Avocado fruit contains 9g of carbs.
6. Peach
Peaches are seasonal fruits that are generally found during the autumn season in India. Peaches are eaten raw in India because of their several nutritive values. It is sweet in taste and plays an important role in improving your digestion. Peach is rich in various antioxidants, vitamins and minerals. It is also rich in fiber.
| Nutrients | Amount |
| Calories | 40Kcal |
| Carbohydrate | 10g |
| Protein | 1g approx |
| Total fat | 0g |
100g of peach contains 10g of carbs.
7. Pineapple
Pineapple is another famous fruit in India and is generally found in the summer months. It is a very tasty fruit and has several health benefits if consumed in the right amounts. Pineapples are eaten raw or as a salad because of their sweet taste. Pineapples are rich in various vitamins and minerals.
| Nutrients | Amount |
| Calories | 51Kcal |
| Carbohydrate | 13g |
| Protein | 1g approx |
| Total fat | 0g |
100g of pineapple contains 13g of carbs.
8. Apple
The most popular fruit not only in India but in the world has to be an apple. We all have heard “An apple a day, keeps the doctor away” because of the several health benefits it has to offer. Apples are extremely nutritive and can be eaten raw or can be consumed as juice. Apples are stuffed with fiber, antioxidants, Vitamin C and potassium. The best part of apples is that they are low in calories and carbohydrates which actually helps you if you are into the keto diet.
| Nutrients | Amount |
| Calories | 53Kcal |
| Carbohydrate | 14g |
| Protein | 0g |
| Total fat | 0g |
100g of apple contains 14g of carbs.
9. Kiwi
Kiwis are seasonal fruits that are somehow rare in India and found during the winter months. Kiwi is extremely rich in Vitamin C and also contains other important vitamins and minerals. It is also rich in antioxidants and fiber. Kiwis are considered great for your skin along with providing other health benefits as well.
| Nutrients | Amount |
| Calories | 60Kcal |
| Carbohydrate | 15g |
| Protein | 1g approx |
| Total fat | 1g |
100g of Kiwi contains 15g of carbs.
10. Pear
Pear can be only relished during the summer season. Pear is famous for its unique taste and being highly nutritive for your health. Pear has several health benefits to offer if eaten correctly. Pears just like any other fruits is rich in vitamins, minerals and polyphenol antioxidants. A pear is always eaten raw to get all the nutritive value it has to offer.
| Nutrients | Amount |
| Calories | 57Kcal |
| Carbohydrate | 15g |
| Protein | 0g |
| Total fat | 0g |
100g of pear contains 15g of carbs.
11. Blueberry
Blueberries used to be extremely rare in India but recently blueberry cultivation has started in various parts of India. Blueberry has a weird taste and is on the sweeter juicy side. Blueberries are high in fiber but low in calories and carbohydrates. Blueberries are extremely rich in antioxidants. It also has a great combination of vitamins and minerals required by the human body.
| Nutrients | Amount |
| Calories | 56Kcal |
| Carbohydrate | 15g |
| Protein | 1g approx |
| Total fat | 0g |
100g of blueberry contains about 15g of carbs.
Conclusion
So here is the list of the low carb fruits available in India in their ascending order. Most fruits are seasonal and you will not be able to consume all throughout the year if you are on a keto diet or on your weight loss journey. Fortunately, these fruits in India are found in various seasons, ultimately helping you to consume at least one throughout your journey. Consuming at least one fruit is highly necessary for you and this list will help you to choose the fruit you need if you are cutting down on carbohydrates in your diet but still want the health benefits of the fruit.
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