Fruits & Vegetables With Low Carbohydrate Counts

The amount of carbohydrates in fruits and vegetables ranges from almost none to lots. Because fruits contain a high percentage of simple sugars, low carbohydrate diets often restrict fruits to those with lower carbohydrate levels, like berries and melons. Vegetables such as salad greens contain few carbohydrates.

Function

The fiber found in low carbohydrate fruits and vegetables promotes digestion and elimination while reducing hunger. Low carbohydrate vegetables such as lettuce, spinach, jicama, arugula, celery and cabbage add vitamins and fiber to meals. Low carbohydrate fruits, including strawberries and blueberries, provide phytochemicals that promote health. All carbohydrates provide energy. According to Janice Hermann, PhD, RD/LD, a nutrition education specialist for Oklahoma State University in her paper "Carbohydrates in the Diet," glucose derived from carbohydrates support most of the brain's energy and about half of the energy used by muscles.

Types

Low carbohydrate fruits contain some monosaccharide carbohydrates in the form of fructose, glucose and sucrose. The types of fruit with the lowest total carbohydrates include casaba melon, lemons, avocados and limes each with less than five total sugars per 100g. With only 3 percent of their calories coming from carbohydrates, other low carbohydrate fruits include cantaloupe, rhubarb, strawberries and tomatoes. Asparagus, bean sprouts, broccoli, cauliflower, chard, cucumber, radishes and salad greens have low carb counts.

Significance

Eating low carb fruits and vegetables promotes weight loss when part of an overall diet plan. Each gram of carbohydrate has 4 calories. Selecting low carbohydrate fruits and vegetables significantly reduces caloric intake since most of the calories in fruits and vegetables come from carbohydrates. For example, ½ cup of corn --- considered a high carbohydrate vegetable --- has over 60 calories whereas a ½ cup of cabbage --- a low carbohydrate vegetable --- has only 9 calories. Choosing low carbohydrate fruits and vegetables also reduces the impact on the body's blood sugar levels according to Diet guru Dr. Atkins and MayoClinic.com.

Identification

You cannot tell low carbohydrate fruits and vegetables from their appearance. To identify the carbohydrate values of a food, you need to check a database or list of values and associated portion sizes (see Resources). For canned or packaged fruits and vegetables, read the label for carbohydrate content.

Features

Diet experts including Dr. Atkins and Dr. Agatston of the South Beach Diet report that eating low carbohydrate fruits and vegetables reduces risks from diabetes and heart disease. Menus using low carbohydrate fruits and vegetables offer varied tastes and textures while being filling and healthy for dieters.