Berries are the perfect low-carb treat.
Although sweet-tasting, their sugar content is much lower than that of most fruit.
Berries are in season now, and this year’s late spring resulted in a bumper crop in many countries. Make the most of it while it lasts!
Berries’ carb count is within the range of 5-12g net carbs per 100g, which is acceptable for most low-carb diet plans.
You can even get away with berries on a ketogenic diet – but make sure to count carbs diligently.
Unfortunately, berries are not included in phase 1 of Atkins, but you can add them from phase 2 onwards.
Net carbs in berries
Here’s a summary of carb counts for some popular berries.
|Per 100g (3.5 oz)||Total carbs (g)||Fibre (g)||Net Carbs (g)||Calories|
|Currants (red and white)||14||4||10||56|
Ways to have berries
…apart from the obvious one of just eating them raw as they are – which is always good!
With whipped cream
Add some whipped cream plus a dash of sweetener (such as Stevia or Splenda) to fresh strawberries for a quintessential British summer dessert
Add berries to low-carb ice-cream
Add to low-carb baked goodies
Add crushed berries to low-carb pancakes and muffins
As a smoothie
Blitz berries in a blender with single cream or soya milk to make a low-carb smoothie
With protein shakes
Add crushed berries to your protein shake
Dipped in chocolate
Dip strawberries in melted unsweetened chocolate and let cool
Add to cocktails
Make low-carb berry cocktails by mixing them with sparkling wines and other low-carb alcoholic beverages
As a strawberry mousse
Mix strawberries with double cream, 2-3 egg whites and Truvia (or a similar sweetener), blitz in a blender and chill
Low-carb berry recipes
Here are some of my recipes with berries: