Low Carb and Low Glycemic Fruits to Snack on
An important part of the Saba™ Lifestyle is to snack on healthy foods to control carb and sugar cravings. Here is a list of fruits that are low in carbs and sugar that, loaded with key nutrients that your body needs, including fibers, vitamins, minerals, antioxidants, phytonutrients to aid your weight loss goals and fight off various chronic conditions.
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Strawberries, blueberries, and raspberries are great fruits for anyone on a low-carb diet. Berries have a wide array of nutritional content to offer. They contain high levels of manganese, vitamin C, vitamin K, and dietary fiber while offering beneficial amounts of vitamin E, vitamin B6 (folate), vitamin B2 (riboflavin), and vitamin B3 (niacin). Blueberries also contain the highest antioxidant capacity of all fresh berries. The list of antioxidants includes vitamin B complex, vitamin C, vitamin E, Anthocyanin, selenium, zinc, and iron
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Oranges are rich in vitamin C supporting immune functions and other key nutrients to help produce collagen, reduce inflammation, and boost the body's ability to use fat as a fuel source, both during exercise and at rest.
Vitamin C also helps boost the absorption of iron, which can enhance oxygen availability and reduce fatigue. Vitamin C also acts as an aging-fighting antioxidant and is needed for DNA repair and serotonin production. The latter helps to promote happiness and sleep.
Oranges are rich in potassium and folate to help support heart function and muscle contractions, and it helps maintain muscle mass. Potassium acts as a natural diuretic, to reduce blood pressure and counter fluid retention. Folate supports the brain and nervous system, and adequate amounts may help protect against depression and memory problems. Oranges also supply smaller amounts of calcium, magnesium, vitamin A, and B vitamins.
Flavonoid antioxidants in oranges provide anti-inflammatory, antiviral, and antimicrobial benefits. They also defend against oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects.
The antioxidants contained may also protect your mental health. A study published in the American Journal of Clinical Nutrition found that higher flavonoid intake may be associated with lower depression risk, particularly among older women. A higher flavonoid intake has been linked to the prevention of weight gain and the reduction of body fat.
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Avocados are undoubtedly nutritious than most fruits and veggies. They are very rich in fiber, vitamins E and K, magnesium, potassium, and healthy monounsaturated fat (MUFAs), according to one study.
Hunger Helper. Research on overweight adults found that those who ate an avocado-free lunch versus those who included about a half an avocado, avocado eaters reported more meal satisfaction and a lower desire to eat over the next five hours.
Weight Management. One study on avocado reported eating avocados were found to have lower BMI and body weight, and slimmer waistlines compared to non-eaters.
Avocados are great at keeping your carb intake low, a California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. (That’s just 1.3 g of net carbs per half of a fruit!) Monounsaturated fats may help lower LDL (“bad”) cholesterol.
According to a randomized controlled trial published in February 2020 in the Journal of Nutrition, one avocado a day may help decrease LDL cholesterol in overweight and obese adults.
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Olives are antioxidant powerhouses, which work right from reducing inflammation to fighting bad bacteria. Studies have shown that eating olives can raise levels of glutathione, a powerful antioxidant, in the blood. These fruits also act as a defense against bacteria that cause airway and stomach infection
Olives are rich in iron, calcium, fiber, copper, vitamin E vitamin K, choline, sodium, and oleic acid present in them. Olives also have a low glycemic index.
“Yes, olives are fruit, too, and they’re a source of unsaturated fats, as well as iron and vitamin E,” says Amanda Izquierdo, a Chicago-based registered dietitian, and food and nutrition consultant. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic.
Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). “Since olives are cured, they’re also high in salt, so it's a good idea to keep an eye on your portion size,” warns Izquierdo.
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It’s probably one of the sweetest fruits, so you might assume it’s off-limits on a low-carb diet — but you can eat kiwi when following this approach, too!
Kiwis are delicious passion fruit that has some powerful health benefits. Some of these benefits include improved skincare and cardiovascular health. It may also aid in lowering the risk of insomnia, and diabetes. Due to the flavonoid-rich compounds found in kiwi, it also helps during pregnancy and promotes the absorption of iron in the body. Besides, the anti-microbial properties of kiwi guard against a range of pathogens and strengthen the immune system.
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The USDA also notes that cherries are an excellent source of antioxidants and vitamin C, which help protect against oxidative stress.
Cherries are ranked as one of the healthiest fruits There are many reasons why this stone fruit is a nutritional all-star and easy ways to eat more cherries year-round.
According to the USDA Nutrition Database, cherries provide a wide range of rich nutrients that include potassium, calcium, fiber, carotenoids, and vitamin C. The fruit also contains magnesium, iron, zinc, thiamin, riboflavin, niacin, and vitamin E
The nutrients in cherries help effectively neutralize free radicals and protect us from ailments associated with aging. They also prevent the negative effects of oxidants such as weakening of the heart and nervous system, loss of vision, and a whole range of health benefits.
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Cantaloupe is a delicious fruit with significant health benefits. It has been reported that it can help you maintain healthy skin, eyes, and lungs. Cantaloupe also has anticancer potential and it helps relieve stress. It also strengthens the immune system, helps to prevent arthritis, and manages diabetes. Additionally, According to a study published in June 2019 in Foods, vitamin C in cantaloupe has anti-inflammatory and antioxidants.
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If you are looking for a healthy low carb snack that will keep you hydrated, watermelon is a fantastic choice. According to the USDA, 1 cup of watermelon contains 139 g of water and is rich in vitamin C and potassium.
Watermelon is rich in a plant compound called lycopene, which is responsible for watermelon’s red color and antioxidant properties. The research states that lycopene can also reduce inflammation throughout the body, which might help lower the risk of certain chronic conditions.
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Grapefruit is great for weight management. This fruit has powerful health benefits including aiding in insulin sensitivity, helping the management of diabetes, and reducing the risk of cardiovascular diseases. It is a rich source of vitamins C and A, making it a strong immune booster. This fruit can also help help lower blood pressure, reducing your risk of stroke and heart disease, says the American Heart Association (AHA).
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According to the USDA, guava is a good source of energy, dietary fiber, vitamins, and minerals. It contains vitamin C, A, E, B-vitamins, as well as potassium, phosphorus, magnesium, calcium, sodium, and zinc.
The potential health benefits of guava are many and include its ability to help control blood sugar levels, regulate blood pressure, and treat diarrhea. It helps further strengthen your immune system and digestive system. Guava fruit also aids in weight loss and improves your skin.