Superfoods that are popular in the fall are often high in carbs, even if they are healthy and low in fat and calories. However, if you are on a low-carb diet, this might not be suitable for you. Luckily, there are still plenty of superfoods that are in season during the fall and aren’t too high in carbs.
If you are looking for some fruit you can have in the fall that is also on the low-carb side, try cranberries. Most berries are lower in carbs, and their tartness limits how many you can handle at one time. Try not to cook the cranberries down with a lot of sugar (that defeats low carb), but instead try ¼ cup of cranberries on your salad, adding to sparkling water or putting in low carb muffins. Plus, cranberries are known for helping maintain urinary health and are high in antioxidants.
These are about moderate in their carb amounts, which is why you should pay close attention to the quantity you have. However, as far as fall vegetable superfoods go, parsnips can be added to your rotation if you are on a low-carb diet. The great thing about parsnips is that their flavor resembles potatoes, so you can make parsnip chips or fries and have a lower-carb version than with regular white potatoes. For a cup of sliced parsnip, it is about 17 net carbs after the fiber content.
As far as greens go, most of them are going to be low-carb and are appropriate for anyone striving to reduce carb intake or maintain a low-glycemic diet. Plus, kale comes packed with calcium, Vitamins A, C & K, and Omega- 3 fatty acids. Kale tastes best after the first frost, so if you loved it in summer, you will love it more in fall. It also pairs nicely with apples, cranberries, and sweet potatoes in a delicious fall themed salad.
Cauliflower is currently at the peak of fame with pizza crusts, dips, “rice”, wraps, etc. Cauliflower is the ultimate low carb food and is also a superfood that is readily available during the fall season. There are only 5 carbs in a cup of cauliflower, so it is low in carbs. And even though it is a white food, lacking the color of its competitors, it is still packed with phytonutrients (anti-inflammatory compounds), Vitamin C, and beneficial cancer fighting agents. It is the perfect swap for fall grains and potatoes.
This squash is a little sweet and tastes great with various fall flavors and spices. It is often combined with pumpkin or fruits like apples and pears. Squash is harmonizing to the stomach and pancreas, full of Vitamin A, C, carotenes, and fiber; and helps fight sweet cravings. It is about 4g of carbs per ¼ cup, so while it can be enjoyed low carb, you might want to enjoy in moderation. Add it roasted to salads or sauté with butter or coconut oil.
Note: I do not specifically advocate a low-carb diet and it is not for everyone. This blog post is to guide those interested in low carb eating for personal dietary reasons/concerns.