Dante Carrillo
The ketogenic, or keto, diet is a restrictive, low-carb, high-fat eating plan that may promote weight loss and has been used to manage health conditions such as diabetes, epilepsy, and psychiatric conditions. While fruit is normally considered a healthy food, most fruits are high in sugar and carbs, so they are not recommended on the keto diet. However, there are some fruits that are lower in carbs and can be enjoyed in moderation on a keto diet. These include avocados, olives, lemons, limes, coconuts, and certain berries like raspberries, blackberries, and blueberries.
| Characteristics | Values |
|---|---|
| Can you eat fruit on the keto diet? | Yes, but only certain fruits in moderation. |
| Why can you eat fruit on the keto diet? | Some fruits are low in carbohydrates and sugar. |
| What fruits can you eat on the keto diet? | Avocados, olives, lemons, limes, coconuts, raspberries, blackberries, blueberries, strawberries, tomatoes, watermelon, cantaloupe, peaches, oranges, cherries, plums, kiwis, grapes, apples, dragon fruit, jackfruit, lychees, persimmons, cherimoya, and passion fruit. |
| What fruits can you not eat on the keto diet? | Mangoes, bananas, pineapples, dried fruits, and grapes. |
What You'll Learn
Avocados are keto-friendly
Avocados are often used in savoury dishes and considered a vegetable, but they are actually a seed-bearing fruit. They are well-known for their rich and healthy fat content, which makes them a great choice for a keto diet. Avocados contain 5g of monounsaturated fat and 1g of polyunsaturated fat per serving. They are also low in net carbs, with around 8.5 grams of carbohydrates, 6 grams of fibre, and 14.7 grams of fat per 3.5-ounce fruit (100-gram serving).
Avocados are also a good source of important nutrients, including potassium, calcium, magnesium, B vitamins, vitamin K, folate, and vitamin C. They can be eaten alone or included in a variety of dishes such as salads, soups, desserts, and sauces. The predominant fat in an avocado is unsaturated, making it a great substitute for foods high in saturated fat, such as butter.
Avocados are a versatile and tasty addition to a keto diet, providing healthy fats and important nutrients while keeping carb intake low.
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Lemons are keto-friendly
Lemons are an excellent source of vitamin C, with one medium-sized lemon containing approximately 30% of the daily recommended value. They are also a good source of folate, potassium, and vitamin B6. The acid in lemon juice can also help aid digestion and may even help with weight loss by reducing hunger and cravings.
The American Diabetes Association considers lemons superfoods suitable for persons with diabetes because they are low-glycemic foods that do not cause significant spikes in blood glucose. Lemons may also do wonders for your cholesterol levels. In one study, participants who drank a garlic and lemon mixture for eight weeks experienced lower lipid levels in their blood.
Lemons can be prepared in a variety of ways, including squeezing the juice into a glass of water for a refreshing drink, adding lemon zest to baked goods or marinades, or using lemon juice to make salad dressings or marinades. You can also drink lemon water while on keto, as it is a great way to stay hydrated and aid digestion. Just be sure to watch your intake of added sugars or artificial sweeteners, as they can quickly increase your carbohydrate intake.
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Olives are keto-friendly
Olives are a fruit, specifically a type of drupe, and they grow on olive trees. They are small, berry-like fruits that can be green or black and come in several varieties. Olives have been cultivated by humans for centuries and are used for medicinal and beauty purposes. They are considered highly nutritious and are a good source of healthy monounsaturated fats.
Olives are a convenient and tasty snack option for those following a keto diet. They are easy to grab when hunger strikes and can be eaten straight from the jar. Olives are also a good source of sodium, which can help reduce the symptoms of the "keto flu," including headaches, dizziness, fatigue, and constipation.
Extra virgin olive oil, or EVOO, is also a staple in the ketogenic diet. It is considered one of the best cooking oils and is made from the best quality olives. The healthy fats present in olives are extracted to produce extra virgin olive oil.
Olives are a mandatory addition to a keto diet, offering a range of health benefits. They can help with weight loss, improve skin health, and provide essential nutrients. With their high healthy fat content and low carbohydrate content, olives are a perfect fit for the keto diet.
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Raspberries are keto-friendly
Raspberries are indeed keto-friendly. They are low in net carbs, with a 100g serving containing 5.4g net carbs, and they are also high in fibre, with 100g containing 5g of fibre.
Raspberries are also a great source of antioxidants, which can help to reduce inflammation and lower the risk of obesity and type 2 diabetes. They are also low in sugar compared to other fruits, including blueberries.
Raspberries can be enjoyed as a snack, or as a topping for oatmeal or yogurt. They can also be blended into a smoothie or used to make a keto-friendly dessert, such as a sorbet or ice cream.
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Blackberries are keto-friendly
Blackberries are a keto-friendly superfood. They are low on the glycemic index and have a low carb count, with 5 grams of net carbohydrates per 3.5 ounces (100 grams). This makes them suitable for both the standard and low-carb ketogenic diets.
Blackberries are packed with vitamin C, vitamin K, and manganese. One cup of blackberries contains 30 mg of vitamin C, which is a third of an adult's recommended daily consumption. They also have a high fibre content, with nearly eight grams of fibre per cup.
Blackberries are a great snack between meals and go well with keto desserts like cheesecake and ice cream. However, it is important to note that canned or dried blackberries are not keto-friendly due to the added sugar.
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Frequently asked questions
Some fruit seeds are keto-approved and can be included in a keto diet, such as avocado, olive, and coconut seeds. These seeds are low in net carbs and high in healthy fats, making them suitable for a keto diet.
Fruit seeds that are keto-approved can provide various nutrients, including healthy fats, fiber, vitamins, and minerals. For example, avocado seeds contain monounsaturated fats, vitamins, and minerals, while olive seeds contain monounsaturated fatty acids and antioxidants.
It is important to consume fruit seeds in moderation as part of a keto diet. The recommended serving size for avocado, a keto-superstar, is around one-third of a medium-sized fruit. For other fruits, aim for a serving size that keeps your net carb intake within the recommended range for keto.
Yes, some fruits are high in net carbs and should be limited or avoided on a keto diet. These include bananas, pineapples, apples, grapes, and fruits with added sugars. It is important to check the nutritional information and ingredient lists when choosing fruits to include in a keto diet.
