Are Fruits On A No Carb Diet?

Carbohydrates are in almost all of the foods you eat, except for animal meat and seafood. Following a no-carb diet requires you to get your calories from protein and fat in place of carbs. Since it is nearly impossible to completely eliminate carbohydrates from your diet, many types of no-carb diets allow you to have around 20 g of carbs daily, but it varies by diet. If you are planning to start a weight-loss plan, talk with your physician first to make sure this type of diet is a good fit for you.

How it Works

Carbohydrates are broken down into their simplest form, known as glucose or sugar, during digestion. Glucose is the primary fuel source for all cells throughout your body. When glucose rises in your blood, your body releases a hormone called insulin, which helps pull glucose into cells. Any glucose that is not used right away is stored in the liver and muscles as glycogen, MayoClinic.com explains. The theory behind a no- or low-carb diet is that insulin prevents your body from breaking down fat for energy, since carbs are used up first. Following this type of diet is supposed to lower insulin levels, forcing your body to break down fat for energy, resulting in weight loss, although further research is needed.

Macronutrient Breakdown

Typically, your diet should consist of about 45 percent to 65 percent carbohydrates, 10 percent to 35 percent protein and 20 percent to 35 percent fat, reports the McKinley Health Center. No-carb diets might force you to bring your carb intake down to around 4 percent carbs, with the remaining 96 percent consisting of protein and fat. Carbohydrates and protein each provide 4 calories per gram, while fat has 9 calories per gram. If you consume around 2,000 calories per day, 4 percent of your total calories is equivalent to 20 g of carbohydrates. Fruits are high in carbohydrates and might not be recommended for your specific diet plan.

Carbohydrates in Fruits

Fruits contain a natural fruit sugar carbohydrate called fructose. If your no-carb diet allows you to have a few grams of carbohydrates per day, measuring out your fruit portions is important. All of the calories in fruits stem from carbohydrates. One serving of fruit has 15 g of carbs, providing 60 calories from carbohydrates. Examples of single servings include a small orange or apple, 1 cup of raspberries, a half-cup of canned pineapple or one kiwi fruit. Since fruits are high in carbohydrates, you might want to reduce or eliminate them from your no-carb diet.

Diet Concerns

Because your no-carb diet drastically limits the amount of fruits, grains and vegetables you consume, you miss out on beneficial fiber. Fiber helps move food through your digestive tract and keeps you regular. Having inadequate fiber in your diet might cause irregularity or constipation. Additionally, when your body turns to fat for energy, harmful byproducts known as ketones build up in your blood. This condition, known as ketosis, can make you feel weak, nauseated and dizzy.