Fruit On Keto: Weight Loss And Healthy Eating

The keto diet is a 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. While the diet restricts fruits due to their carb count, some fruits can be consumed in moderation as they are low in net carbs and high in fibre. These include avocados, lemons, tomatoes, berries, and kiwis. However, dried fruits, fruit juices, and high-sugar fruits like bananas and grapes should be avoided as they can quickly exceed the daily carb limit.

Avocados are keto-friendly and provide a good portion of healthy fats, vitamins, and minerals

Avocados are a keto-friendly fruit, providing a good portion of healthy fats, vitamins, and minerals.

Avocados are often used in savoury dishes, but they are actually a seed-bearing fruit. They are well-known for their rich and healthy fat content, but they are also keto-friendly as they are low in carbohydrates. Avocados contain around 8.5 grams of carbohydrates, 6.7 grams of fibre, and 14.7 grams of fat per 3.5-ounce fruit (or 100-gram serving).

Avocados are a good source of vitamins C, K, and B6, as well as folate, potassium, and magnesium. They also contain lutein and zeaxanthin, two phytochemicals present in eye tissue that provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene, which is important for eye health. Avocados are also a good source of oleic acid, a monounsaturated fatty acid that helps lower inflammation in the heart and blood vessels.

Avocados are also high in fibre, containing approximately 6-7 grams per half fruit. Fibre helps to keep us full, maintain digestive tract health, and lower the risk of colon cancer. It also promotes regular bowel movements, which are crucial for the excretion of toxins through bile and stool.

In addition, avocados are a good source of healthy fats, which can help lower "bad" LDL cholesterol. They are also high in potassium, which helps to level out blood pressure by lowering sodium levels in the blood and easing tension in blood vessel walls.

Overall, avocados are a keto-friendly fruit that provides a variety of health benefits, including a good portion of healthy fats, vitamins, and minerals.

Lemons are acceptable on the keto diet and are high in vitamin C

Lemons are a great choice for those following a keto diet. Lemons are low in carbohydrates, containing only 6 grams of carbs and 1.8 grams of fibre per fruit, or 0.7 grams of carbs per wedge. This makes them a low-glycemic food that won't cause spikes in blood glucose levels, which is why the American Diabetes Association considers them a superfood suitable for diabetics.

Lemons are also an excellent source of vitamin C, a powerful antioxidant that boosts immune function and promotes healthy skin. In addition, lemons contain other essential vitamins and minerals such as calcium, phosphorus, potassium, and folate.

The high vitamin C content in lemons also strengthens the immune system, which is especially beneficial during cold and flu season. Lemons contain about 53 mg of vitamin C per 100 g of juice, which is more than apples, honeydew melons, raspberries, or mangoes.

While lemons are a healthy choice for the keto diet, it is important to note that they are quite acidic. Consuming large amounts of lemons may harm dental health if tooth enamel becomes damaged. However, this can be mitigated by consuming lemons in moderation and practising proper dental hygiene.

Overall, lemons are a refreshing and nutritious fruit that can be easily incorporated into a keto diet. They provide various health benefits, including boosting immune function, improving skin health, and providing essential vitamins and minerals.

Tomatoes are keto-friendly and can be enjoyed in small servings

Tomatoes are a keto-friendly fruit, packed with vitamins and antioxidants, and are a great addition to a ketogenic diet. They are low in calories and contain just 4.8 to 5 grams of carbohydrates per whole tomato, of which 1.48 to 1.5 grams are fibre and 3 grams are sugar.

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve this, the diet recommends limiting daily carbohydrate intake to 50 grams or fewer, with some sources suggesting a maximum of 20 grams per day.

Tomatoes are a great way to add essential nutrients to a keto diet, as they are rich in fibre and contain beneficial plant compounds, which may be lacking in a strict ketogenic diet. They are also a good source of lycopene, which has been linked to reduced skin damage and ageing, as well as a lower risk of vascular diseases like stroke and heart disease.

While raw tomatoes are keto-friendly, some tomato-based products like sauces, juices, and canned tomatoes may contain added sugars, making them less suitable for a ketogenic diet. It is important to check the ingredient labels of these products to ensure they fit within the daily carbohydrate limit.

A single medium tomato contains fewer than 5 grams of carbohydrates, which is well within the recommended daily limit for a keto diet. So, go ahead and enjoy a tomato or two as part of your keto meal plan!

Blackberries are a good lower-carb choice and are packed with fibre and vitamin C

Blackberries are a fantastic choice for those on the keto diet. They are a low-carb fruit, packed with fibre and vitamin C, as well as many other vitamins and minerals.

Blackberries are a great source of vitamin C, with one cup providing 30.2mg, which is half of the daily recommended value. Vitamin C is integral to the formation of collagen in bones, connective tissue, and blood vessels. It may also help reduce free radicals in the body and shorten the duration of the common cold. Studies also suggest that vitamin C may help reduce the formation of cancer-causing substances in the body.

Blackberries are also an excellent source of fibre. One cup of blackberries contains 7.6g of fibre, delivering 31% of your daily dietary fibre needs. Fibre helps keep you regular, slows the absorption of sugar and fat into the bloodstream, and can help manage cholesterol levels.

Blackberries are also a good source of vitamin K, manganese, vitamin A, iron, and calcium. They are a low-calorie, low-fat, and low-carb food, making them an excellent snack or dessert option.

Blackberries have a glycemic index (GI) of 25, which is considered a low score. This means that blackberries are less likely to spike your blood sugar levels.

In addition to their health benefits, blackberries are versatile and can be easily added to your diet. They can be eaten on their own or paired with yogurt, cereals, ice cream, salads, or desserts. They are also a great choice for jams, jellies, and preserves.

Raspberries are high in antioxidants and have anti-inflammatory effects

Raspberries are a great source of antioxidants and have been linked to several health benefits, including anti-inflammatory effects.

Raspberries are rich in anthocyanins, a type of pigment that gives them their red colour. Anthocyanins are powerful antioxidants that can scavenge free radicals and reduce oxidative stress in cells. This, in turn, may help to lower the risk of chronic diseases such as cancer, diabetes, obesity and heart disease.

In addition to anthocyanins, raspberries also contain other antioxidants such as vitamin C, quercetin and ellagic acid. Ellagic acid, in particular, has been found to repair damaged DNA and reduce inflammation.

The anti-inflammatory properties of raspberries are believed to be linked to their ability to block COX-2, an enzyme responsible for causing inflammation and pain. This may be especially beneficial for people with arthritis, as studies have shown that raspberries can reduce the risk and severity of arthritis in rats.

Overall, the high antioxidant and anti-inflammatory content of raspberries makes them a nutritious addition to any diet and may contribute to a reduced risk of chronic diseases.

Frequently asked questions