Fruits On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat eating plan that involves reducing your carbohydrate intake to a minimum to achieve and maintain a state of ketosis, which can help with weight loss and improving blood sugar levels. While fruit is known to be high in carbs, some fruits are suitable as part of a keto meal plan. Fruits such as avocados, lemons, tomatoes, berries, and kiwis are among the options that can be consumed in moderation while on the keto diet. These fruits are lower in net carbs and higher in fibre, which is an indigestible type of carb that doesn't count toward your total daily carb count. It's important to note that dried fruits, fruit juices, and high-sugar fruits like bananas, grapes, and mangoes should be avoided on the keto diet.

Fruits to eat on keto

The keto diet is a low-carb, high-fat eating plan that involves reducing your carb intake to less than 20-50 grams per day. While fruits are typically high in carbohydrates, there are several delicious keto-friendly options that you can include in your diet. Here are some fruits that are suitable for the keto diet:

Avocados

Avocados are often used as vegetables, but they are biologically considered fruits. They are an excellent source of heart-healthy fats and are low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving. Avocados also provide other important nutrients such as vitamin K, folate, vitamin C, and potassium.

Blackberries

Blackberries are a great addition to your keto meal plan, as they are low in fat and net carbs. A 1/2-cup serving of blackberries contains less than half a gram of fat and just 3 grams of net carbs, along with nearly 4 grams of fiber and 3.5 grams of sugar. They are also a good source of potassium, vitamin C, and vitamin K.

Tomatoes

Tomatoes are technically fruits, even though they are often grouped with vegetables. They have a significantly lower carb count than many other fruits, making them easy to include in a balanced keto diet. One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber, resulting in only 5 grams of net carbs. Tomatoes are also packed with beneficial plant compounds, including lycopene, beta carotene, and naringenin.

Lemons

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts. They are a great addition to the keto diet, with approximately 5-6 grams of carbs and 1.5-1.6 grams of dietary fiber in each fruit, resulting in about 3.8-4 grams of net carbs. Lemons are especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and provide various other health benefits.

Raspberries

Raspberries are not only one of the healthiest berries, but they are also a great choice for a low-carb or ketogenic diet. One cup (123 grams) of raspberries provides only about 7 grams of net carbs, with around 15 grams of carbs and 8 grams of fiber. They are an excellent source of vitamin C, manganese, vitamin K, and copper. Raspberries are also high in antioxidants, which can reduce inflammation and lower your risk of chronic diseases.

Strawberries

Strawberries are nutritious, delicious, and brimming with health benefits. They are low in carbs and high in fiber, making them a perfect fit for a ketogenic diet. A 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber, resulting in 8.7 grams of net carbs. Strawberries also contain various antioxidants and offer a host of other micronutrients, including vitamin C, manganese, and folate.

Watermelon

Watermelon is a flavorful and hydrating fruit that can be easily added to a ketogenic diet. Compared to other fruits, watermelon is relatively low in net carbs, with around 11-12 grams of carbs and 0.5-0.6 grams of fiber in a 1-cup (152-gram) serving. Watermelon is also rich in vitamins and minerals, including vitamin C, potassium, and copper. It contains lycopene, an antioxidant that helps decrease cell damage and fight disease.

Star Fruit (Carambola)

Star fruit, also known as carambola, is a tropical fruit native to Southeast Asia. It is a popular choice for those on a ketogenic diet due to its low carb content. A 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber, resulting in only 4.3 grams of net carbs. Star fruit is also packed with nutrients, including vitamin C, copper, potassium, and pantothenic acid.

While these fruits are generally considered keto-friendly, it is important to remember that fruit consumption on the keto diet should still be limited. Aim for around 30-50 grams of net carbs per day to maintain ketosis. Enjoy these fruits in moderation, alongside a variety of other low-carb foods, as part of a well-rounded ketogenic diet.

Fruits to avoid on keto

The keto diet is a restrictive, low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. On the keto diet, carbs are typically restricted to 20-50 grams per day.

Fruits contain natural sugars and can be high in carbs, so some fruits are not suitable for a keto diet. Here are some fruits that should be avoided or limited on the keto diet:

• Dried fruits, such as raisins, dates, and mixed dried fruit.
• High-carb tropical fruits, such as mangoes, bananas, and grapes.
• Fruits with a higher sugar content and lower fiber content, such as apples and oranges.
• Fruits with a higher net carb count, such as blueberries and kiwis.

It is important to note that the keto diet is not suitable for everyone and should be approached with caution. It can pose health risks to certain individuals, and it is always best to consult with a healthcare professional or dietitian before starting any new diet.

Net carbs

The keto diet is a low-carb, high-fat diet that involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis, a state where the body changes from using glucose as its primary energy source to using ketones created from fat metabolism.

When following the keto diet, it is important to consume foods that are low in carbs and high in healthy fats. Net carbs are the only type of carbs that are counted when calculating daily consumption. This means that people on the keto diet can still eat some fruits, such as avocados, lemons, and berries, in moderation as these fruits are low in net carbs.

• Determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app.
• Determine the amount of fiber in the food or meal.
• If the food is processed, determine the amount of sugar alcohol.
• Subtract the amount of fiber and half the amount of sugar alcohol from the total amount of carbohydrates. The result is the net carb count.

For example, if a certain type of food has 20 grams of total carbohydrates, 8 grams of fiber, and 4 grams of sugar alcohol, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fiber - 2 grams of sugar alcohol = 12 grams of net carbs).

Health benefits of keto fruits

The keto diet is a restrictive, low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates or sugars. While the keto diet can be restrictive, there are still plenty of fruits that can be enjoyed as part of a well-rounded keto diet. These fruits are typically low in net carbs and high in fibre, and they offer an array of health benefits.

• Avocados: Avocados are a great source of heart-healthy fats and are low in net carbs. They also provide an array of important nutrients, including vitamin K, folate, vitamin C, and potassium.
• Watermelon: Watermelon is a hydrating fruit that is relatively low in net carbs compared to other fruits. It is rich in vitamins and minerals, including vitamin C, potassium, and copper. It also contains lycopene, an antioxidant that helps fight disease and reduce inflammation.
• Strawberries: Strawberries are low in carbs and high in fibre, making them a perfect fit for a keto diet. They are an excellent source of vitamins and antioxidants, including vitamin C, manganese, and folate.
• Lemons: Lemons are a popular citrus fruit that can add flavour to drinks, meals, and desserts. They are low in net carbs and high in vitamin C. Lemons also contain pectin, a type of fibre that can help stabilise blood sugar levels, reduce inflammation, and fight cancer cells.
• Tomatoes: Tomatoes are a fruit that is often used in savoury dishes. They are low in carbs and calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin.
• Raspberries: Raspberries are a healthy berry that is low in net carbs and high in vitamin C, manganese, vitamin K, and copper. They are also rich in antioxidants, which can help reduce inflammation and the risk of chronic diseases.
• Peaches: Peaches are a stone fruit that is relatively low in net carbs. They are a good source of vitamins and minerals, including vitamin C, vitamin A, potassium, and niacin. Regularly eating peaches has been linked to improved cholesterol and triglyceride levels, which are risk factors for heart disease.
• Cantaloupe: Cantaloupe is a type of muskmelon that is low in net carbs and provides a good amount of folate, potassium, and vitamin K. It is also one of the best sources of beta carotene, which is important for eye health and immune function.
• Star fruit: Star fruit is a tropical fruit that is native to Southeast Asia. It is low in carbs and high in vitamin C, copper, potassium, and pantothenic acid.
• Blackberries: Blackberries are a good source of vitamins and minerals, including vitamins C, K, and A. They are also high in fibre, which is important for digestion and maintaining a healthy gut.

How much fruit can you eat on keto?

The keto diet is a low-carb, high-fat eating plan that involves reducing your carbohydrate intake to a minimum to achieve and maintain a state of ketosis. In this metabolic state, the body burns fat for energy instead of glucose or carbs. While fruits are typically high in carbohydrates, they can still be enjoyed in moderation as part of a keto diet.

To ensure you stay within your daily carb limit, it's important to focus on net carbs when choosing fruits to eat on keto. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates. Fibre moves through the body undigested and doesn't affect blood sugar levels in the same way as carbohydrates, so fruits high in fibre can be good choices on the keto diet.

• Avocado (half a medium avocado has 0.9 grams of net carbs)
• Lemon (one small lemon has 3.8 grams of net carbs)
• Lime (one lime has 4 grams of net carbs)
• Tomatoes (one cup of raw tomatoes has 5.1 grams of net carbs)
• Blackberries (one cup of raw blackberries has 6.5 grams of net carbs)
• Raspberries (one cup of raw raspberries has 8 grams of net carbs)
• Strawberries (one cup of raw strawberries has 8.7 grams of net carbs)
• Watermelon (one cup of diced watermelon has 11.1 grams of net carbs)
• Cantaloupe (one cup of raw cantaloupe has 11.4 grams of net carbs)
• Blueberries (half a cup of blueberries has around 9 grams of net carbs)

It's important to note that the amount of fruit you can eat on keto will depend on your individual macro requirements and daily carb allotment. As a general rule, it's recommended to limit fruit consumption and spend your daily carb budget on low-carb vegetables instead.

Frequently asked questions