Fruit on a No-Carb Diet Plan

A no-carb diet provides few carbohydrates, usually less than 50 g a day and mostly from nonstarchy vegetables, by eliminating all carb-rich foods, including sugar, grains, legumes, starchy vegetable and some dairy products. Fruits are usually eliminated on a no-carb diet because of their high carb content. However, following the true definition of fruit -- which refers to the edible part of a plant that contains one or more seeds and that develop from the flowering part of a plant -- some fruits contain few carbs, although some might argue they are vegetables, and can be part of your no-carb diet.

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Avocado

Avocado is a fruit, although it is commonly eaten as a vegetable. A whole avocado contains 17.2 g of carbs and 13.5 g of fiber. Because fiber does not influence your blood sugar levels and does not supply calories, avocados can be subtracted from the total carbs to obtain the net carb content. If you track your carb intake, use net carbs to be more accurate. The net carb content of a whole avocado corresponds to 3.7 g of net carbs. Add avocado slices to salad or on top of a steak or serve them as guacamole to dip baby carrots and red bell pepper sticks.

Tomato

Tomato belongs to the fruit family, botanically, although most people eat it as a vegetable. A medium ripe tomato contains 4.8 g of carbs and 1.5 g of carbs, or the equivalent of 3.3 g of net carbs. Adding a few slices of tomato or a few cherry tomatoes to a salad is appropriate for your no-carb diet, as long as you track your carb intake and stick to your carb target. Avoid tomato sauces, tomato juice and tomato paste because they are more concentrated and often contain added sugar, making their carb content too high for a no-carb diet.

Zucchini

Zucchini is technically a fruit, and you can have it on a no-carb diet. A whole medium zucchini has 6.1 g of carbs and 2 g of fiber, which corresponds to 4.1 g of net carbs. You can cut zucchini lengthwise and fill them with tomato and meat sauce and sprinkle with cheese before baking in the oven. You can also use grilled zucchini slices to layer a pasta-free lasagna that is suitable for your no-carb diet, or you can cut small slices of zucchini to get something that resembles spaghetti to serve your favorite pasta sauce on.

Eggplant

Botanically speaking, eggplant is a fruit. A serving with 1 cup of eggplant contains 4.7 g of carbs and 2.8 g of fiber, or about 1.9 g of net carbs. Grill slices of eggplant drizzled with olive oil and use them to make no-carb pizza, layer a no-carb lasagna or as a bun for a no-carb burger.

Raspberries and Cranberries

Cranberries and raspberries probably have the lowest carb content of all fruits and may fit in your no-carb diet, depending on your personal carb target. A serving of 1/2 cup of whole, unsweetened, fresh cranberries contains 6.1 g of carbs and 2.3 g of fiber, or about 3.8 g of net carbs. Avoid cranberry sauce and dried cranberries because they contain too many carbs. A handful of raspberries, or about 1/2 cup, contains 7.3 g of carbs and 4 g of fiber, or about 3.3 g of net carbs. You can enjoy a few raspberries or cranberries in a no-carb salad without any problem, as long as the carbs are accounted for in your carb budget.

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