15 Best Low Carb Fruits

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Picture of blackberries and raspberries - two low carb fruits.What fruits are low in carbs?

Despite the misconception, fruit is not just a huge pile of fructose, and there are many low carb fruits.

And some of them are incredibly nutritious and beneficial for our health.

Providing you are sensible, you can eat fruit on low carb and even keto diets.

This article provides a list of the best low carb fruits for health, their nutrient profile, and health benefits.

To make it a fair comparison, you can see the carb count per portion, as well as net carbs per 100g.

1. Avocado

Picture of an avocado cut into two halves showing the stone.

Avocado is probably unrivaled as a low carb fruit.

The reason is that it supplies a huge amount of healthy fat rather than fructose.

It is also delicious, works well with almost any food combination, and it is the key ingredient in Mexican staple guacamole.

Here is the nutritional profile per avocado (1);

Nutrient Amount
Calories 322 Kcal
Carbohydrate 17.1 g
   – Fiber 13.5 g
   – Sugars 1.3 g
Fat 29.5 g
Protein 4 g
Vitamin A 6% RDA
Vitamin C 33% RDA
Vitamin D
Vitamin E 21% RDA
Vitamin K 53% RDA
Thiamin 9% RDA
Riboflavin 15% RDA
Niacin 17% RDA
Vitamin B6 26% RDA
Folate 41% RDA
Vitamin B12 0%
Pantothenic Acid 28% RDA
Calcium 2% RDA
Iron 6% RDA
Magnesium 15% RDA
Phosphorus 10% RDA
Potassium 28% RDA
Sodium 1% RDA
Zinc 9% RDA
Copper 19% RDA
Manganese 14% RDA
Selenium 1% RDA

Health Benefits of Avocados

  • Avocados are extremely nutrient-dense and contain a wealth of vitamins and minerals. Consumption helps improve blood lipid profiles, enhances the bio-availability of vitamins and minerals, and clinical studies show they may help improve cardiovascular health (2).
  • Avocados reduce the risk of metabolic—and cardiovascular—disease. Also, epidemiology shows a strong association between avocado intake and lower body weight and higher HDL levels (3).
  • Similar to other fruits, avocados contain a range of bioactive polyphenols that help support optimal health (4).
Key Point: There are 3.6 grams of net carbs in one avocado – and 1.8 grams per 100g.

2. Blackberry

Picture of five blackberries with a leaf

Blackberries are one of my favorite fruits, and they are healthy and tasty, not to mention reasonably low in carbohydrate.

These berries are also full of healthful phytonutrients — especially wild blackberries.

Here is the nutritional profile of blackberries per cup portion (5);

Nutrient Amount
Calories 61.9 Kcal
Carbohydrate 14.7 g
   – Fiber 7.6 g
   – Sugars 7 g
Fat 0.7 g
Protein 2 g
Vitamin A 6% RDA
Vitamin C 50% RDA
Vitamin D
Vitamin E 8% RDA
Vitamin K 36% RDA
Thiamin 2% RDA
Riboflavin 2% RDA
Niacin 5% RDA
Vitamin B6 2% RDA
Folate 9% RDA
Vitamin B12 0%
Pantothenic Acid 4% RDA
Calcium 4% RDA
Iron 5% RDA
Magnesium 7% RDA
Phosphorus 3% RDA
Potassium 7% RDA
Sodium 0% RDA
Zinc 5% RDA
Copper 12% RDA
Manganese 47% RDA
Selenium 1% RDA

Benefits of Blackberries

  • Studies show that blackberries contain large amounts of antioxidants that protect against free radical damage and result in changes that protect against inflammation in the brain — potentially helping to fight dementia (6).
  • Both epidemiological and clinical studies show that blackberry intake leads to a decrease in CVD risk factors. Namely, lower blood pressure and blood glucose, and also a better cholesterol profile (7).
  • Blackberries have a long history of medicinal use. At the present time, blackberries play a role in modern medicine due to various compounds they contain with anticancer, antidiabetic and antimicrobial effects (8).
Key Point: There are 7.1 grams of net carbs in one cup of blackberries and 4.9 grams per 100g.

3. Blueberry

Picture of a handful of blueberries.

Blueberries are one of the tastiest fruits out there, and they are reasonably low in carbohydrate.

Like other berries, blueberries provide a lot of polyphenols — especially if you can find wild blueberries, which contain significantly more than commercially cultivated berries.

The nutrition provided by blueberries looks like this per cup (9);

Nutrient Amount
Calories 84.4 Kcal
Carbohydrate 21.4 g
   – Fiber 3.6 g
   – Sugars 14.7 g
Fat 0.5 g
Protein 1.1 g
Vitamin A 2% RDA
Vitamin C 24% RDA
Vitamin D
Vitamin E 4% RDA
Vitamin K 36% RDA
Thiamin 4% RDA
Riboflavin 4% RDA
Niacin 3% RDA
Vitamin B6 4% RDA
Folate 2% RDA
Vitamin B12 0%
Pantothenic Acid 2% RDA
Calcium 1% RDA
Iron 2% RDA
Magnesium 2% RDA
Phosphorus 2% RDA
Potassium 3% RDA
Sodium 0% RDA
Zinc 2% RDA
Copper 4% RDA
Manganese 25% RDA
Selenium 0% RDA

Benefits of Blueberries

  • An 8-week randomized, double-blind, placebo-controlled clinical trial with 48 participants shows that daily blueberry consumption may reduce blood pressure and arterial stiffness. Compared to the control group, the blueberry group had lower levels of inflammation and antioxidants in the blood (10).
  • In human trials, 12 weeks of daily blueberry supplementation reduced depressive symptoms and glucose levels in older adults. Additionally, those taking the blueberry supplement showed improvements in memory on memory tests (11).
  • Randomized controlled trials show that bioactive compounds in blueberries such as anthocyanins (an antioxidant) help improve insulin sensitivity in obese adults (12).
Key Point: There are 17.8 grams of net carbs per cup of blueberries – 12.1 grams per 100g.

4. Coconut

Picture of various coconut products including a whole fruit and coconut milk.

Coconuts are somewhat of a flagship low carbohydrate fruit due to all the ways you can use them;

  • Coconut oil
  • Coconut milk
  • Creamed coconut bars
  • Coconut chips
  • Coconut butter

…. and the list goes on.

Coconuts are very useful for making various low carb snacks too.

Per cup portion, here are the nutritional details for coconut (13);

Nutrient Amount
Calories 283 Kcal
Carbohydrate 12.2 g
   – Fiber 7.2 g
   – Sugars 5 g
Fat 26.8 g
Protein 2.7 g
Vitamin A 0% RDA
Vitamin C 4% RDA
Vitamin D
Vitamin E 1% RDA
Vitamin K 0% RDA
Thiamin 4% RDA
Riboflavin 1% RDA
Niacin 2% RDA
Vitamin B6 2% RDA
Folate 5% RDA
Vitamin B12 0%
Pantothenic Acid 2% RDA
Calcium 1% RDA
Iron 11% RDA
Magnesium 6% RDA
Phosphorus 9% RDA
Potassium 8% RDA
Sodium 1% RDA
Zinc 6% RDA
Copper 17% RDA
Manganese 60% RDA
Selenium 12% RDA

Coconut Health Benefits

  • In a study of 60 free-living, healthy participants consumed coconut milk for 5 days per week over 8 weeks. The result was a decrease in LDL levels and a significant rise in HDL levels – therefore having a beneficial health impact (14).
  • Coconuts contain a large number of medium chain triglycerides (MCTs) that are used by the body to produce energy quickly. Besides this, coconut fats are very heat-stable due to their high degree of saturation (15).
Key Point: Coconuts contain 5 grams of net carbs in a cup serving and 6.25 grams per 100g.

5. Cantaloupe 

Picture of a cantaloupe melon and a slice.

Cantaloupe is a kind of muskmelon, and they are native to both Europe and North America.

Although they have a very similar profile to honeydew melons, they are a little different.

Despite their sweet and succulent taste, cantaloupes are one of the top low carb fruits and only contain minimal carbs.

Here is their nutritional profile per wedge (⅛) of a large melon (16);

Nutrient Amount
Calories 34.7 Kcal
Carbohydrate 9 g
   – Fiber 0.9 g
   – Sugars 8 g
Fat 0.2 g
Protein 0.9 g
Vitamin A 69% RDA
Vitamin C 62% RDA
Vitamin D
Vitamin E 0% RDA
Vitamin K 3% RDA
Thiamin 3% RDA
Riboflavin 1% RDA
Niacin 4% RDA
Vitamin B6 4% RDA
Folate 5% RDA
Vitamin B12 0%
Pantothenic Acid 1% RDA
Calcium 1% RDA
Iron 1% RDA
Magnesium 3% RDA
Phosphorus 8% RDA
Potassium 1% RDA
Sodium 1% RDA
Zinc 1% RDA
Copper 2% RDA
Manganese 2% RDA
Selenium 1% RDA

Beneficial Properties of Cantaloupes

  • Cantaloupes are extremely high in vitamin A, which helps maintain and protect eyesight (17).
  • Cantaloupe is one of the most significant dietary sources of vitamin C, which plays a major role in immune health (18).
Key Point: Cantaloupes contain 8 grams of net carbs in one medium size wedge (approximately 100g).

6. Gooseberry

Picture of several gooseberries with their leaves in the background.

To be honest, I have a hard time eating gooseberries — they are just so extremely sour!

However, gooseberries are one of the best low carb fruits and contain minimal sugar.

We can find these light green berries either fresh or dried, and their nutritional content looks like this per cup (19);

Nutrient Amount
Calories 66 Kcal
Carbohydrate 15.3 g
   – Fiber 6.4 g
   – Sugars Unknown
Fat 0.9 g
Protein 1.3 g
Vitamin A 9% RDA
Vitamin C 69% RDA
Vitamin D
Vitamin E 3% RDA
Vitamin K
Thiamin 4% RDA
Riboflavin 3% RDA
Niacin 2% RDA
Vitamin B6 6% RDA
Folate 2% RDA
Vitamin B12 0%
Pantothenic Acid 4% RDA
Calcium 4% RDA
Iron 3% RDA
Magnesium 4% RDA
Phosphorus 4% RDA
Potassium 8% RDA
Sodium 0% RDA
Zinc 1% RDA
Copper 5% RDA
Manganese 11% RDA
Selenium 1% RDA

Health Benefits of Gooseberries

  • Gooseberries contain a vast amount of polyphenols, and clinical studies show that their extracts have anticancer properties. A concentrated extract is not the same as eating the fruit, but it does show that they contain beneficial compounds (20).
  • The gooseberry is a decent source of the class of compounds known as anthocyanins. These compounds help fight free radicals and offer anti-inflammatory benefits (21).
Key Point: Gooseberries contain 8.9 grams of net carbs per cup and 5.9 grams per 100g.

7. Grapefruit

Picture of a whole grapefruit and two grapefruit halves.

Slightly sour tasting, grapefruits are a low sugar fruit with a reasonably low carb count.

There are all sorts of ways to eat grapefruit, such as putting a few slices in hot water to make grapefruit tea.

Eating grapefruit just in its natural state is also great.

Here are the nutrients you can find in half a standard sized grapefruit (22);

Nutrient Amount
Calories 51.7 Kcal
Carbohydrate 13.1 g
   – Fiber 2 g
   – Sugars 8.5 g
Fat 0.2 g
Protein 0.9 g
Vitamin A 28% RDA
Vitamin C 64% RDA
Vitamin D
Vitamin E 1% RDA
Vitamin K 0% RDA
Thiamin 4% RDA
Riboflavin 2% RDA
Niacin 1% RDA
Vitamin B6 3% RDA
Folate 4% RDA
Vitamin B12 0%
Pantothenic Acid 3% RDA
Calcium 3% RDA
Iron 1% RDA
Magnesium 3% RDA
Phosphorus 2% RDA
Potassium 5% RDA
Sodium 0% RDA
Zinc 1% RDA
Copper 2% RDA
Manganese 1% RDA
Selenium 0% RDA

Health Benefits of Grapefruit

  • Grapefruits contain a significant amount of vitamin C; just 50 calories of grapefruit provides 64% of the RDA.
  • A range of studies suggests that grapefruit may help lower postprandial plasma glucose and improve insulin sensitivity (23, 24, 25).
Key Point: There are approximately 11.1g of net carbs per half of a grapefruit. With a net carb count of 9.1 grams per 100g, grapefruit is one of the reasonably low carb fruits.

8. Lemon

Picture of a whole lemon and two lemon halves.

Lemons are a native species of fruit to Asia, and they are among the fruits lowest in carbs.

The sugar content in lemons is relatively small, and they can have a very sour taste!

Here is the nutrient profile per medium-size lemon (26);

Nutrient Amount
Calories 16.8 Kcal
Carbohydrate 5.4 g
   – Fiber 1.6 g
   – Sugars 1.5 g
Fat 0.2 g
Protein 0.6 g
Vitamin A 0% RDA
Vitamin C 51% RDA
Vitamin D
Vitamin E 0% RDA
Vitamin K 0% RDA
Thiamin 2% RDA
Riboflavin 1% RDA
Niacin 0% RDA
Vitamin B6 2% RDA
Folate 2% RDA
Vitamin B12 0%
Pantothenic Acid 1% RDA
Calcium 2% RDA
Iron 2% RDA
Magnesium 1% RDA
Phosphorus 1% RDA
Potassium 2% RDA
Sodium 0% RDA
Zinc 0% RDA
Copper 1% RDA
Manganese 1% RDA
Selenium 0% RDA

Lemon Health Benefits

  • Similar to other citrus fruits, lemon contains a good amount of vitamin C.
  • An epidemiological study on middle-aged and senior women shows that there was a significant decrease in blood pressure with increasing lemon intake. (27).
  • Animal studies suggest that the antioxidative polyphenols found in lemons show promise by helping suppress body fat accumulation (28).
Key Point: One lemon has 3 grams of net carbs, while 100g provides around 6 grams of net carbohydrate.

9. Lime

Picture of a whole lime, half a lime, and slices.

Sharing similar properties to lemon, lime is also one of the lowest carb fruits.

Limes are a hybrid citrus fruit which has a very slight amount of sugar, but a lot of acid.

As a result, they are only mildly sweet and have an intensely sour taste.

One lime provides the following nutrients (29);

Nutrient Amount
Calories 20.1 Kcal
Carbohydrate 7.1 g
   – Fiber 1.9 g
   – Sugars 1.1 g
Fat 0.1 g
Protein 0.5 g
Vitamin A 1% RDA
Vitamin C 32% RDA
Vitamin D
Vitamin E 1% RDA
Vitamin K 1% RDA
Thiamin 1% RDA
Riboflavin 1% RDA
Niacin 1% RDA
Vitamin B6 1% RDA
Folate 1% RDA
Vitamin B12 0%
Pantothenic Acid 1% RDA
Calcium 2% RDA
Iron 2% RDA
Magnesium 1% RDA
Phosphorus 1% RDA
Potassium 2% RDA
Sodium 0% RDA
Zinc 0% RDA
Copper 2% RDA
Manganese 0% RDA
Selenium 0% RDA

Positive Health Effects

  • Interestingly, controlled animal studies show that concentrated lime juice and lime peel helped prevent atherogenesis (plaque in the arteries). This effect was significantly more powerful in the study group fed on the lime peel, suggesting a higher concentration of polyphenols (30).
  • Limes contain a broad range of polyphenols and acids that have high antimicrobial activity (31).
Key Point: There are 5.2 grams of net carbs in one lime. The number of net carbs per 100g is 7.7g, which makes lime one of the lowest carb fruits.

10. Lingonberry

Picture of someone holding lots of lingonberries in her hands.

Lingonberries are one of the lesser known low carb fruits, but they are a great food to eat on a low carb diet.

Lingonberries grow both in the wild and domesticated, appearing on short shrubs.

They also have the rather unusual nickname of “cowberries.”

Here is their nutritional profile per 100g (32);

Nutrient Amount
Calories 52.6 Kcal
Carbohydrate 11.5 g
   – Fiber 3.7 g
   – Sugars 7.8 g
Fat 1.2 g
Protein 0.8 g

Health Benefits

  • Lingonberries alter the gut microbiota and help prevent low-grade inflammation and obesity (33).
  • In rats fed an unhealthy obesogenic diet, animals who supplemented with lingonberry daily experienced significantly less weight gain (34).
Key Point: The total net carbohydrate comes to 7.8 grams in lingonberries.

11. Olive

Picture of green olives hanging from their vine.

Part of the human diet for thousands of years, olives are one of the healthiest fruits, and they grow on small trees found in the Mediterranean region.

Similar to avocados, olives are predominantly a source of fat.

They are possibly the lowest carb fruit out there, they’re full of health-protective polyphenols, and they taste great too.

Here is what they look like nutritionally per 3oz serving (35);

Nutrient Amount
Calories 121.8 Kcal
Carbohydrate 3.3 g
   – Fiber 2.7 g
   – Sugars 0.6 g
Fat 12.9 g
Protein 0.9 g
Vitamin A 6% RDA
Vitamin C 0% RDA
Vitamin D
Vitamin E 15% RDA
Vitamin K 1% RDA
Thiamin 0% RDA
Riboflavin 0% RDA
Niacin 0% RDA
Vitamin B6 0% RDA
Folate 0% RDA
Vitamin B12 0%
Pantothenic Acid 0% RDA
Calcium 3% RDA
Iron 3% RDA
Magnesium 3% RDA
Phosphorus 1% RDA
Potassium 1% RDA
Sodium 54% RDA
Zinc 0% RDA
Copper 6% RDA
Manganese
Selenium 0% RDA

Olives Have Wide-Ranging Beneficial Health Properties

  • Olives are one of the best low carb fruits and only contain 0.2 gram net carbs per ounce.
  • They are one of the most significant sources of oleic acid, a monounsaturated fat known for its heart-protective properties (36, 37).
  • A powerful phenolic compound called oleuropein is one of the main components of olive oil, and studies show that it can reduce inflammation and inhibit oxidative stress (38).
  • Olive oil appears to reduce the risk of cardiovascular disease (39).
Key Point: 100g of olives only contains 1 gram of net carbs.

12. Raspberry

Picture of several raspberries with raspberry leaves.

Raspberries are delicious and taste amazing with some cream.

They’re a fruit with a minimal amount of carbohydrate, and they have many culinary uses too.

Here is their nutritional profile per cup serving (40);

Nutrient Amount
Calories 64 Kcal
Carbohydrate 14.7 g
   – Fiber 8 g
   – Sugars 5.4 g
Fat 0.8 g
Protein 1.5 g
Vitamin A 1% RDA
Vitamin C 54% RDA
Vitamin D
Vitamin E 5% RDA
Vitamin K 12% RDA
Thiamin 3% RDA
Riboflavin 3% RDA
Niacin 4% RDA
Vitamin B6 3% RDA
Folate 6% RDA
Vitamin B12 0%
Pantothenic Acid 4% RDA
Calcium 3% RDA
Iron 5% RDA
Magnesium 7% RDA
Phosphorus 4% RDA
Potassium 5% RDA
Sodium 0% RDA
Zinc 3% RDA
Copper 6% RDA
Manganese 41% RDA
Selenium 0% RDA

Positive Health Effects of Raspberry

  • Raspberries are one of the highest sources of antioxidants and contain ellagic acid. This particular polyphenol compound is very powerful, and studies show it can prevent oxidative damage, repair damaged DNA genes, and help minimize inflammatory responses to UV rays (41, 42).
  • In studies, raspberries have also demonstrated the ability to reduce the proliferation of cancer cells (43).
Key Point: Per cup, raspberries contain 6.7 grams of net carbs. On a per 100g basis, this reduces to 5.4 grams of net carbs.

13. Salmonberry

Picture of a single orange salmonberry

Salmonberries are a species of bramble that grow native to North America.

The salmonberry is a unique fruit that can be difficult to find.

However, it’s incredibly tasty and one of the very best low carb fruits.

It has great health benefits too.

The nutritional values per 100g look like this (44);

Nutrient Amount
Calories 47 Kcal
Carbohydrate 10.1 g
   – Fiber 1.9 g
   – Sugars 3.7 g
Fat 0.3 g
Protein 0.9 g
Vitamin A 10% RDA
Vitamin C 15% RDA
Vitamin D
Vitamin E 8% RDA
Vitamin K 18% RDA
Thiamin 3% RDA
Riboflavin 4% RDA
Niacin 2% RDA
Vitamin B6 4% RDA
Folate 4% RDA
Vitamin B12 0%
Pantothenic Acid 2% RDA
Calcium 1% RDA
Iron 2% RDA
Magnesium 4% RDA
Phosphorus 3% RDA
Potassium 3% RDA
Sodium 1% RDA
Zinc 2% RDA
Copper 1% RDA
Manganese 55% RDA
Selenium

Healthful Properties

  • Salmonberries are particularly high in manganese, a beneficial compound that is necessary for bone health and metabolism (45, 46).
  • Salmonberries are relatively low in sugar, only containing 3.7 grams per 100g.
  • It can be hard to find salmonberries in stores, but depending on the area you live in, you can go wild berry picking. As a wild berry, salmonberries are especially high in phytochemicals which help protect against chronic disease (47, 48).
Key Point: Salmonberries have a net carb count of 8.2g per 100g.

14. Strawberry

Picture of Strawberries and Strawberry Halves

The humble strawberry is one of the most popular fruits in the world.

Despite their sweet, juicy taste, they are also one of the finest low carb fruits.

Strawberries have a strong, pleasant aroma and they’re one of the most delicious fruits.

They are also reasonably nutrient-dense, as can be seen in the nutritional profile per cup (49);

Nutrient Amount
Calories 48.6 Kcal
Carbohydrate 11.7 g
   – Fiber 3 g
   – Sugars 7.4 g
Fat 0.5 g
Protein 1 g
Vitamin A 0% RDA
Vitamin C 149% RDA
Vitamin D
Vitamin E 2% RDA
Vitamin K 4% RDA
Thiamin 2% RDA
Riboflavin 2% RDA
Niacin 3% RDA
Vitamin B6 4% RDA
Folate 9% RDA
Vitamin B12 0%
Pantothenic Acid 2% RDA
Calcium 2% RDA
Iron 3% RDA
Magnesium 5% RDA
Phosphorus 4% RDA
Potassium 7% RDA
Sodium 0% RDA
Zinc 1% RDA
Copper 4% RDA
Manganese 29% RDA
Selenium 1% RDA

Reasons to Eat Strawberries

  • In a randomized controlled trial, participants with metabolic syndrome consuming strawberries experienced a decrease in atherosclerotic (arterial plaque) risk factors (50).
  • Strawberries contain a large source of polyphenols and bioactive compounds that help protect health  (51, 52).
  • A review of existing evidence suggests that strawberries may be able to help prevent diseases related to oxidative stress (53).
Key Point: Per cup of strawberries there 8.7 grams of net carbs. The net carb count falls to 5.7 grams per 100g.

15. Watermelon

Picture showing deep red watermelon slices/wedges.

There is a widespread misconception that watermelon is little more than sugar and water.

However, this fruit is actually reasonably low in carbohydrate!

Here is the nutrient profile per 100g (54);

Nutrient Amount
Calories 30 Kcal
Carbohydrate 7.5 g
   – Fiber 0.4 g
   – Sugars 6.2 g
Fat 0.2 g
Protein 0.6 g
Vitamin A 11% RDA
Vitamin C 13% RDA
Vitamin D
Vitamin E 0% RDA
Vitamin K 0% RDA
Thiamin 2% RDA
Riboflavin 1% RDA
Niacin 1% RDA
Vitamin B6 2% RDA
Folate 1% RDA
Vitamin B12 0%
Pantothenic Acid 2% RDA
Calcium 1% RDA
Iron 1% RDA
Magnesium 2% RDA
Phosphorus 1% RDA
Potassium 3% RDA
Sodium 0% RDA
Zinc 1% RDA
Copper 2% RDA
Manganese 2% RDA
Selenium 1% RDA

As you can see, watermelon only consists of 6.2% sugar — which is less than many “low carb berries.”

The key point is that many people eat huge slices of watermelon weighing hundreds of grams; in this case, the carbs start to add up.

In short, including watermelon as one of your low carb fruits is possible if you watch the portion size.

Studies on Watermelon

  • Watermelon is rich in the antioxidant lycopene. We can also see this compound in tomatoes, and scientists believe it has anti-inflammatory and anticancer properties (55, 56).
  • Extracts from watermelon such as L-Citrulline reduce arterial stiffness and blood pressure (57).
Key Point: There are 7.1 grams of net carbs in watermelon per 100g.

What is the Best Low Carb Fruit?

The best option comes down to your own personal taste.

No matter what kind of low carb diet you are following, reasonable portion sizes of all fifteen of these fruits are fine.

If you are careful, they can even fit into a strict plan like the ketogenic diet.

While vegetables are generally more nutrient-dense, all of these fruits contain bioactive health-protective compounds.

This is especially the case for berries, which along with avocados and olives are my favorite low carb fruits.

5 COMMENTS

  1. Your assesment of Coconut made no mention of the Saturated fat in Coconut. One tablespoon of Coconut oil having almost double the Saturated fat of whole butter. That can be a nightmare for those watching their Cholesterol. There is no argument that Coconut has health benefits, but I see suggested recipes that would cause about 20 grams of saturated fat in one cookie from Coconut oil. The entire daily intake limit for saturated fat. You say that Coconut causes impressive HDl or lipid levels, and yet I have come across other reports saying that those good looking levels can be deceptive regarding overall condition if they have a high Cholesterol count along with it. Saturated fat is certainly an antagonizer for high Cholesterol. You mentioned everything in moderation, but that cannot be stressed enough about Coconut oil etc.

    • Hi Cheryl,

      Personally, I don’t think saturated fat in coconut is anything to worry about. It might raise cholesterol in some, but it has a much bigger effect on increasing HDL-C than it does LDL-C. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4473616/)

      Additionally, most recent research is suggesting that high cholesterol alone is a relatively poor marker of CVD and that the triglycerides to HDL ratio is the biggest predictive factor. (http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0123521)

      Incidentally, the fatty acids in coconut tend to increase HDL and lower triglycerides.

      I agree with you in that overdoing it (like drinking half a cup of coconut oil in coffee – which some people do) isn’t the best idea. But I also don’t think we should demonize a specific component of a whole food.

      Naturally occurring saturated fat in a coconut? No problem. The same goes for naturally occurring fructose in berries.

    • WRONG! Saturated fat is not the enemy and never was. Plus, on a low cab diet for which this article was written, it is a perfect food in all forms, especially Coconut Oil which low carbers add liberally to cooking, and even in their morning coffee. The misconceptions that exist are astounding!

  2. Yes, I enjoy Coconut things like larabar, when the Saturated fat is not too much more than other things, and it has other health benefits complementing it. I will keep in mind your advice. Thanks for replying!

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