"Low-carb" refers to a low carbohydrate content. To receive the best health benefits from low-carb fruits and vegetables, include them as part of a well-balanced meal plan. Do not eat these foods to the exclusion of others or poor nutrition may result. Remember to use healthy cooking methods when preparing these foods, to maintain the nutritional integrity.
Contain Simple Carbohydrates
Carbohydrates supply your body with needed energy to keep your tissues, cells and organs operating properly. Your body changes carbs into glucose to produce this energy. Carbohydrates can be either simple or complex. Complex carbs include starchy veggies. Starchy vegetables contain higher amounts of carbs. Low-carb fruits and vegetables fall into the simple carbohydrate category.
Contain Dietary Fiber
Eating low-carb fruits and vegetables will provide you with beneficial dietary fiber in either a soluble or insoluble form. Dietary fiber plays a role in regulating bowel movements and relieving constipation, weight loss, regulating blood sugar levels and lowering harmful cholesterol levels. To receive fiber benefits, you must eat fruits and vegetables in whole form. Juices do not supply fiber.
Are Low In Calories
Low-carb fruits and vegetables fall in the low-calorie category. All vegetables, other than corn and potatoes which fall in the starchy category, contain less than 30 calories per 1/2 cup serving, according to the Produce for Better Health Foundation. Other than avocado and dried fruits, all fruits contain less than 70 calories per 1/2 cup serving.
Are Low in Fat and Cholesterol
All fruits and vegetables contain very small, if any, amounts of saturated and/or trans fat. Most contain less than 0.5 g of fat per 1/2 cup serving. Avocados, classified as a fruit, contain the highest level of fat. A 1/2 cup of avocado will supply you with 1.6 g of saturated fat. No fruit or vegetable contains cholesterol.
Fit In With Weight Management
Low-carb fruits and vegetables fit in well with a weight management program. The dietary fiber in these foods requires more chewing, giving you a chance to fill up without consuming many calories. Most successful weight management programs are concerned about calories and low fat content. These foods contain few calories and are low in fat.
Can Lower Health Risks
Including a variety of low-carb fruits and vegetables in your healthy eating plan will benefit you in many ways. As part of a heart-healthy diet, you can reduce your risks of developing cardiovascular disease, the number one cause of death in the United States, reports the American Heart Association. Eating healthy will also lower your chances of developing high blood cholesterol, hypertension, obesity, diabetes and stroke.
References
- MedlinePlus: Carbohydrates
- MayoClinic.com: Dietary Fiber
- Centers for Disease Control and Prevention: Carbohydrates
- Produce for Better Health Foundation: What's in a 1/2 Cup Fruit?
- Produce for Better Health Foundation: What's in a 1/2 Cup of Vegetables?
- American Heart Association: Prevention and Treatment of High Cholesterol
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