Think you can’t eat fruit on a low carb diet?
There’s no doubt that fruit is sugary. The type of sugar in fruits is called fructose. On a carb-cycling bodybuilding diet like the MuscleHack Anabolic Nutritional Strategy, fruits are surprisingly NOT off limits.
Firstly there’s your carb-up weekend in which you should consume fruits until your heart’s content.
Secondly there are low-sugar i.e. low-carb fruits. You just have to make wise decisions regarding which fruits to eat while low carbing.
As a rule, berries are good – strawberries, blackberries, raspberries and so on. Strawberries are only 6 net grams of carbohydrate per 100 grams. That means that if you take a 50 gram serving and slice those strawberries up into some cream, you’ll only be consuming 3 grams of carbohydrate! mmm I love strawberries and cream
(Net carbs means total carbohydrate minus fiber as fiber cannot be digested by the body. Net carbs are the only carbs you need to count).
Here’s a list of great low carb fruits: (all under 10 grams of carbs per 100 )
So be wise and consume the right type of fruits for your lifestyle. As a side note, don’t consume dried fruits as they are much higher in carbohydrate (sugar) content.
Here are 2 sites I recommend you bookmark to help make life a little easier. They display the carb counts of most common foods and are an invaluable resource. (The UK site lists ‘net carbs’ as just ‘carbs’ – no need to subtract anything).
Low Carb Diet (click on carb counter) UK
If you are looking for low carb recipe ideas I’ve heard nothing but good things about a book called Carb Wars: Sugar is the New Fat. Check it out.
Hope that helps dispel some myths for you as well as giving you some extra options for your low carb/high protein diet.