Low Glycemic Foods
Many people choose a low carb diet to lose weight. For a short term diet such as in my 2 Week Weight Loss Program book a low carb diet can be very useful. But for most people a low carb diet just isn’t sustainable. Our body needs carbohydrates as a necessary fuel and to create balance. So the solution is to add a few low glycemic foods with a bit of sweetness . . . in other words good fruits.
This same information is extremely useful for people with diabetes that need to watch their carbohydrates in order to maintain health. The problem is that a beautiful fresh whole food apple can contain about 35 grams of carbohydrates – which is a big hit! But it’s not necessary (or even desired) to permanently avoid fruits all together. So here are my top low glycemic foods (fruits anyway) that can fit into any diabetic or low carb diet.
Top 5 Low Glycemic Foods (Fruits)
1. Strawberry. One cup is only 10 grams of carbohydrates with 4 grams of fiber. They are high in Vitamin C providing 125% of your daily needs, folate and potassium. Strawberries contain anticancer bioflavanoid that aren’t destroyed by cooking so even a bit of jam can be on a low carb diet. They can be a sweet treat eaten raw for dessert and I recommend them even on a low carb diet.
2. Kiwi. These taste so similar to strawberries and are just as healthy. One medium sized kiwi is about 10 grams of carbs with 3 grams of fiber. They are high in Vitamin C providing 140% of your recommended daily value, and Vitamin K.
3. Peach. Another sweet treat, peaches are a good source of Vitamin A, Vitamin C, potassium, and fiber. One medium sized peach is about 8 grams of carbs with 2 grams of fiber.
4. Avocado. Did you know that an avocado is a fruit? Most people think of it as a vegetable! But an avocado is a fruit.
This savory addition is perfect for any low carb diet because 1/2 avocado has 7 grams of carbs with 3 grams of fiber. It’s probably not too surprising that avocados are the low glycemic foods with the least carbohydrates of all fruits. Avocado is also the highest protein of any fruit. They are high in folate providing about 2/3 of your daily needs, lots of potassium, and great heart-healthy fat. Avocados are also rich in iron, magnesium, Vitamins C, E, and B6.
5. Guava. For many people guavas are bit more difficult to find but if they are a local choice for you they are a great low glycemic foods. One fruit is 10 grams of carbs with 5 grams of fiber. Guava has 5 times the Vitamin C as an orange. It’s also rich in pectin, potassium, iron, and fiber.