Keto Diet And Fruits: What's Allowed?

The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet can help increase your chances of weight loss by putting your body into ketosis, a natural metabolic state that forces your body to burn fat instead of carbohydrates for energy. While fruits are often considered off-limits on the keto diet due to their high carbohydrate content, there are several low-carb fruits that can be enjoyed in moderation as part of a well-rounded ketogenic diet.

Avocados, lemons, and other keto-friendly fruits

Avocados, lemons, and several other fruits are keto-friendly when consumed in moderation. The keto diet is a very low-carb, high-fat eating plan that often restricts carb intake to less than 20-50 grams per day. The goal is to induce ketosis, a metabolic state where the body burns fat instead of carbs for fuel. While fruits are generally high in carbs, some can be included in a ketogenic diet.

Avocados are a great addition to a ketogenic diet due to their high content of heart-healthy fats and low net carb count. A 3.5-ounce (100-gram) serving of avocado contains around 8.5 grams of carbs and nearly 7 grams of fiber, resulting in only 1.5 grams of net carbs. Avocados also provide essential nutrients such as vitamin K, folate, vitamin C, and potassium.

Lemons are another excellent choice for the keto diet. Each lemon contains approximately 5.5-6 grams of carbs and 1.5-1.8 grams of dietary fiber, resulting in 4 grams of net carbs per fruit. They are especially rich in pectin, a type of fiber that offers various health benefits, including stabilising blood sugar levels and fighting inflammation. Lemons also provide a good dose of vitamin C, potassium, and vitamin B6.

In addition to avocados and lemons, other keto-friendly fruits include raspberries, strawberries, blackberries, tomatoes, olives, coconut, watermelon, cantaloupe, star fruit, and peaches. These fruits are relatively low in net carbs and offer various vitamins, minerals, and antioxidants. However, it is important to monitor portion sizes and pair these fruits with other low-carb foods to stay within the carb limits of a strict keto diet.

Fruits to avoid on keto

When following a keto diet, it's best to avoid fruits with high sugar and carbohydrate content. Here are some fruits that are not keto-friendly:

• Bananas: A medium-sized banana contains approximately 27 grams of carbohydrates, which is challenging to fit into a keto diet.
• Grapes: A single cup of grapes has around 26 grams of carbs, and their high sugar content can significantly affect blood sugar levels.
• Pineapple: This tropical fruit is popular for its sweet taste, but it's unsuitable for keto due to its high sugar content. A single cup contains about 22 grams of carbohydrates, mostly from natural sugars.
• Mangoes: A medium-sized mango can contain up to 50 grams of carbohydrates, making it difficult to fit into a ketogenic meal plan.
• Apples: With roughly 25 grams of carbs in a single medium-sized apple, mostly from natural sugars, apples are not ideal for keto.
• Dried fruits, such as dates, raisins, and mixed dried fruit, are also high in carbohydrates and should be avoided.

It's important to note that while these fruits are not keto-friendly, there are some fruits that can be enjoyed in moderation on a keto diet, such as berries, avocados, tomatoes, olives, and coconut.

Net carbs and how to calculate them

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the grams of fibre and sugar alcohol from the total grams of carbohydrates.

The formula for calculating net carbs is as follows:

Net carbs = Total Carbohydrates - Fibre - Sugar Alcohol

For example, let's say you're eating an avocado. According to the USDA, one medium avocado (approximately 136 grams) contains 12.5 grams of total carbohydrates and 9.2 grams of fibre. To calculate the net carbs, you would subtract the fibre from the total carbs and then subtract the sugar alcohol from that number.

So, for this example:

Net carbs = 12.5 grams - 9.2 grams - sugar alcohol grams = net carb grams

It's important to note that the term "net carbs" is not officially recognised or agreed upon by nutrition experts. Additionally, the calculation for net carbs may vary for people with diabetes or prediabetes, as they may need to be more precise in their carbohydrate counting.

By tracking net carbs, you can ensure you're staying within your daily carbohydrate limit while still getting enough fibre, which is important for digestive health. Net carbs can also impact your ability to achieve and maintain ketosis, which is the goal of a keto diet.

Health benefits of keto

The ketogenic diet has been hailed for its health benefits, but it is important to note that there are some risks involved and long-term studies are still lacking. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake, the body is forced to break down fat for energy, leading to weight loss. Studies have shown that people on keto diets lose more weight, and at a faster rate, than those on low-fat diets. This is because keto diets reduce insulin levels and get rid of excess water in the body, leading to rapid weight loss initially.

Reduced Appetite

Low-carb diets have been shown to reduce appetite and calorie intake. This is because high-fat, high-protein foods tend to be more satiating, keeping people fuller for longer and reducing the desire to eat.

Improved Heart Health

The keto diet has been found to improve heart health by reducing total cholesterol, "bad" LDL cholesterol, and triglyceride levels, while increasing "good" HDL cholesterol. This can lead to a reduced risk of cardiovascular disease. Additionally, the keto diet promotes the consumption of anti-inflammatory foods, such as avocados and olive oil, which can also have a positive impact on heart health.

Blood Sugar and Insulin Control

The keto diet is effective in lowering blood sugar and insulin levels, which is beneficial for people with diabetes and insulin resistance. By eliminating sugar and most carbohydrates, the keto diet keeps blood sugar levels stable and reduces the body's reliance on glucose for energy.

Reduced Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. This is because cancer cells often rely on glucose for energy, and by reducing carbohydrate intake, the keto diet can "starve" cancer cells. Additionally, the keto diet's ability to lower blood sugar may also reduce the risk of insulin-related complications linked to some cancers.

Brain Function Protection

The ketones produced during the keto diet have been found to provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease and epilepsy.

Other Potential Benefits

The keto diet has also been linked to improved skin clarity, reduced seizures in people with epilepsy, and improved symptoms of polycystic ovary syndrome (PCOS). Additionally, the keto diet may help reduce the risk of metabolic syndrome by addressing its key symptoms, including high blood pressure, elevated fasting blood sugar levels, and low "good" HDL cholesterol levels.

Fruits as treats, not staples

Fruits are often considered off-limits on the ketogenic diet due to their high carbohydrate content. However, this doesn't mean that you have to completely avoid them. Instead, think of fruits as treats rather than staples in your diet.

The key to successfully incorporating fruits into a ketogenic diet is moderation and choosing the right types of fruits. Some fruits that are generally considered keto-friendly include avocados, berries such as strawberries, raspberries, and blackberries, tomatoes, and citrus fruits like lemons and limes. These fruits tend to be lower in net carbs, which is calculated by subtracting the fibre content from the total carbohydrate content. For example, a medium-sized avocado contains 3.3 grams of net carbs, making it a good choice.

On the other hand, fruits like bananas, oranges, pineapples, and mangoes are relatively high in net carbs and may be more challenging to fit into a strict keto diet. A medium-sized banana, for instance, contains around 20-24 grams of net carbs, which is more than many people's daily carb limit on a keto diet.

It's important to note that the success of a keto diet depends on individual factors, and the amount of net carbs one can consume while maintaining ketosis may vary. As such, it's always a good idea to consult with a healthcare professional or a dietitian before starting any new diet, including a ketogenic one. They can help you determine the appropriate amount of net carbs for your specific needs and goals.

Frequently asked questions