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Today, I am excited to have my friend and fellow Nourished Living Network member, Lea from Nourishing Treasures, posting about low-glycemic fruit. This is an area that she knows a lot about and I am happy to have her share her knowledge with all of you!
Watch That Sugar! Eight Excellent Low-Carb Fruits
by Lea Harris
If you are diabetic, or on a low-carb diet, you know you have to watch those carbs. One apple can give you a jolt of 35 grams of carbohydrates, and boy do you feel it!
You'll be happy to know that you don't have to avoid all fruit, however. Here are the eight best fruit choices you can make:
One kiwi fruit supplies 140% of your recommended daily value for Vitamin C. It's also a surprising source of Vitamin K at 45% of RDA. At 10 grams of carbs for one fruit and 3 grams of fiber, the kiwi has 7 grams of net carbs.
A good source of Vitamin A, Vitamin C, potassium, and fiber, peaches are a good low-carb fruit choice. Beware of the dried peaches, however – the stickiness will cling to your teeth and isn't easy to remove. At 8 grams of carbs for one fruit and 2 grams of fiber, the peach has 6 grams of net carbs.
This sweet, red fruit contains anticancer bioflavanoids that are not destroyed by cooking. Although high in Vitamin C (125% RDA), folate, potassium, and fiber, they also contain oxalic acid which can reduce mineral absorption. At 10 grams of carbs and 4 grams of fiber, one cup of sliced strawberries has 6 grams of net carbs.
Five times the Vitamin C as an orange, this exotic fruit is not often seen in stores. But if you see it – grab it up! Guava is high in pectin, potassium, iron, and fiber. At 10 grams of carbs for one fruit and 5 grams of fiber, the guava has 5 grams of net carbs.
A natural remedy for kidney stones and bladder infections due to its natural antibiotic substances, this is a great choice for anyone – low-carb or not. Also contains fiber, Vitamin C, bioflavanoids and anti-cancer properties. At 6 grams of carbs and 2 grams of fiber, one 1/2 cup serving of cranberries has 4 grams of net carbs.
High in beta carotene, iron, potassium, fiber, and Vitamin C. Like peaches, though, be careful of the dried apricots as they are very sticky on your teeth. At 6 grams of carbs and 2 grams of fiber, one apricot has 4 grams of net carbs.
I am thinking you aren't too surprised that the avocado has the least carbs of all fruits. It also won't surprise you that it also has the highest protein of any fruit. Rich in folate (2/3rds the RDA), 1000mg potassium, and high in fat, as well as useful amounts of iron, magnesium, vitamins C, E, and B6 make this the best fruit choice you can make. At 7 grams of carbs and 3 grams of fiber, 1/2 an avocado (one serving) has 4 grams of net carbs.
For a full list check out Sugar Content of Common Fruits – Choose Wisely!.
Lea Harris is a busy mom who is passionate about her family's health. She founded Nourishing Treasures in 2006 and believes education is power. You can keep up with Lea on her blog, Facebook, Twitter, and Google+.