Fruit Carbs: Friend Or Foe On Keto?

The ketogenic, or 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 or sugars. While fruit is known to be high in carbs, some fruits are suitable for a keto diet when eaten in moderation. These include avocados, raspberries, lemons, tomatoes, and strawberries.

Avocados are keto-friendly

Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fibre, and 14.7 grams of fat per 3.5-ounce fruit (100-gram serving). They are also a good source of vitamin C, vitamin K, potassium, and folate.

Avocados are a great addition to a keto diet because they are so versatile. They can be eaten alone or included in a wide variety of dishes such as salads, soups, desserts, sauces, and guacamole.

The predominant fat in an avocado is unsaturated, making it a great substitute for foods high in saturated fat such as butter and other full-fat spreads. Avocados are available all year round, so you can include them in your keto diet for as long as you follow it.

Lemons are keto-friendly

The high vitamin C content in lemons can promote a strengthened immune system and enhance overall health. The American Diabetes Association considers lemons superfoods suitable for persons with diabetes because they are low-glycemic foods that do not cause spikes in blood glucose. Lemons also provide calcium, phosphorus, potassium, and folate. The acid in lemon juice can also help aid digestion and may even help with weight loss.

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. Lemon juice can also be used as a natural preservative for fruits and vegetables.

However, it is important to remember that everyone's body reacts differently to various foods. If you are still determining whether lemons will affect your ketosis, checking with your doctor or a qualified nutritionist is always best.

Fruits to avoid on keto

The keto diet is a restrictive, high-fat, low-carbohydrate eating plan. The aim is to enter a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This means that on the keto diet, you must limit your total carb intake.

• Apples (27.6g per medium fruit)
• Grapes (27.2g per cup)
• Bananas (26.9g per medium fruit)
• Cherries (24.6g per cup without pits)
• Pineapples (21.6g per cup of chunks)
• Peaches (15.2g per fruit)

It is also important to avoid all fruit smoothies and fruit juices, except for lemon and lime.

Fruits to eat on keto

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 or sugars. While the keto diet restricts fruits due to their carb count, some fruits can be enjoyed in moderation as part of a keto meal plan. Here are some keto-friendly fruits:

• Avocados are often used in savory dishes, but they are actually fruits. They are a good source of healthy fats, vitamins, minerals, and fiber. A 100-gram serving of avocado contains around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat.
• Tomatoes are versatile fruits that can be used in savory dishes, sauces, or even eaten raw. They are low in carbs and calories, with a whole tomato weighing around 125 grams containing about 4.8 grams of carbs and 1.5 grams of fiber.
• Lemons are a great way to add flavor to meats, poultry, fish, and drinks. They are also low in carbs, with an average-sized lemon containing about 6 grams of carbs and 1.8 grams of fiber. Lemons are high in vitamin C and are considered a superfood for people with diabetes.
• Strawberries are a relatively low-carb fruit that provides essential vitamins, such as vitamins C and A. A 100-gram serving of strawberries contains about 7.6 grams of carbs and 1.8 grams of fiber. They also have antioxidant properties and can help promote better blood vessel function.
• Raspberries are an excellent berry choice for a keto diet as they are low in carbs and high in antioxidants. A serving of about 10 raspberries contains 2.3 grams of carbs and 1.2 grams of fiber. They also contain vitamin C, vitamin K, and manganese.
• Blackberries are another berry option that provides various vitamins and minerals, including vitamins C, K, and A. A 150-gram serving of blackberries contains about 14.4 grams of carbs and 7.95 grams of fiber, resulting in around 6.4 grams of net carbs.
• Olives are technically categorized as fruits and are a good source of healthy fats, with a cup of olives containing around 15 grams of monounsaturated fatty acids. Olives also have less than 1 gram of net carbohydrates per cup.
• Limes are a good source of vitamin C and have around 5 grams of net carbohydrates per fruit.
• Coconut is often debated as being a fruit, nut, or seed. Regardless, it is a keto-friendly option as it is high in fiber and has about 5 grams of net carbs per cup.
• Cantaloupe is a good source of essential nutrients, including vitamin C, vitamin K, potassium, and folate. A cup of diced cantaloupe has about 12.7 grams of carbs and 1.4 grams of fiber.
• Star fruit is a tropical fruit that is popular on the keto diet due to its low-carb content. A cup of cubed star fruit contains only 8.8 grams of carbs and 3.7 grams of fiber. It is also a good source of vitamin C, potassium, and magnesium.
• Peaches are a stone fruit that can be enjoyed in moderation on the keto diet. A medium-sized peach contains about 15 grams of carbs and 2.25 grams of fiber. Pairing peach slices with a low-carb, protein-rich food like cottage cheese is a great keto-friendly snack.
• Blueberries offer fiber and vitamin C, and they may also reduce the risk of cancer. A 1-cup serving of blueberries has around 18 grams of net carbs, so they should be consumed in moderation on a keto diet.
• Kiwis are a good source of vitamins C and K, potassium, and fiber. However, they are higher in net carbs than other fruits, with a 75-gram kiwifruit containing about 8.25 grams of net carbs.
• Plums are another option, with a whole plum containing about 8.5 grams of carbs and 1 gram of fiber. They also provide key nutrients such as phosphorus and potassium.

It is important to note that while these fruits are generally considered keto-friendly, portion control is crucial to staying within the limits of a keto diet. Additionally, it is always recommended to consult with a healthcare provider or dietitian before starting any new diet, especially a restrictive one like keto.

Calculating net carbs

When following a keto diet, it's important to understand the concept of net carbs. Net carbs refer to the total amount of carbohydrates in a food item minus its fibre content. This is because the body cannot digest fibre, so it does not contribute to your overall carb intake.

To calculate the net carbs in a fruit, you can use the following formula:

Net Carbs = Total Carbohydrates - Fibre

For example, let's calculate the net carbs in a medium-sized apple, which has approximately 25 grams of carbohydrates and 4 grams of fibre.

Net Carbs = 25 grams - 4 grams

Net Carbs = 21 grams

So, the net carb count for a medium-sized apple is 21 grams.

It's important to note that the net carb calculation may vary depending on the specific fruit and its carbohydrate and fibre content.

When following a keto diet, it is recommended to keep your total carb intake within a certain range, typically between 20-50 grams per day. This means that the net carbs from fruit should be factored into your daily carb budget.

• Avocado (half-cup sliced): Approximately 3 grams of net carbs
• Blackberries (half-cup): Approximately 3 grams of net carbs
• Raspberries (10): Approximately 1 gram of net carbs
• Strawberries (1 cup): Approximately 8-9 grams of net carbs
• Lemon (average-sized): Approximately 4.2 grams of net carbs
• Tomatoes (1 cup cherry tomatoes): Approximately 4 grams of net carbs
• Watermelon (1 cup diced): Approximately 11 grams of net carbs

Remember, when incorporating fruit into your keto diet, it's important to choose fruits with lower net carb counts and to consume them in moderation.

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