Keto Diet: What Fruits Are Allowed?

The ketogenic, or keto, diet is a restrictive, low-carb, high-fat eating plan that limits daily carbohydrate consumption to less than 50 grams, with some sources suggesting no more than 20 grams. As a result, most fruits are considered off-limits on the keto diet due to their high natural sugar content. However, some fruits that are low in carbs and high in fibre can be consumed in moderation as an occasional treat. These include avocados, lemons, tomatoes, berries, and kiwis.

Avocados are keto-friendly

Avocados are often used in savoury dishes and mistaken for vegetables, but they are, in fact, a fruit. They are a great addition to a keto diet because they are rich in healthy fats and low in net carbs.

Avocados contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per serving. They are also a good source of potassium, calcium, magnesium, and B vitamins.

A 100-gram serving of avocado contains around 8.5 grams of carbohydrates, 6.7 grams of fibre, and 14.7 grams of fat. This equates to only 2.8 grams of net carbs.

Avocados are very versatile and can be eaten alone or included in a variety of dishes, such as salads, soups, desserts, sauces, and guacamole.

The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and may benefit certain conditions such as diabetes, epilepsy, and Alzheimer's disease. By reducing carbohydrate intake and replacing it with fats, the body moves into a state of ketosis, where it uses fat for energy instead of carbohydrates.

Avocados are a great source of healthy fats and are low in net carbs, making them an ideal food for a keto diet. They also contain a variety of essential vitamins and minerals, making them a nutritious choice.

Lemons are a good choice

Secondly, lemons are a rich source of vitamin C, an antioxidant that provides numerous health benefits. These include improving skin health and boosting the immune system. Vitamin C also helps to protect against cardiovascular disease, cancer, and chronic inflammation. In addition to vitamin C, lemons contain potassium, which can help lower blood pressure and improve heart health.

Thirdly, lemons are quite versatile and can be easily incorporated into a variety of keto recipes. They can be used to make keto-friendly lemonades, baked goods like lemon cakes and breads, and even savoury dishes like halibut with lemon butter sauce.

Finally, lemons have a low sugar and net carb content. A 100-gram serving of lemons contains approximately 6 grams of carbohydrates and 1.8 grams of dietary fibre, resulting in around 4.2 grams of net carbs. This makes lemons a good choice for those on a keto diet, which typically restricts net carb intake to 20-50 grams per day.

In summary, lemons are a good choice for a keto diet as they are low in calories, high in nutrients, and have a low net carb content. They can be used in various recipes and provide several health benefits, including improved heart health and reduced risk of chronic diseases.

Berries are low-carb

Berries are indeed low-carb, and they are a great option for people on a keto diet.

Raspberries, blackberries, and strawberries are all excellent choices for people on a ketogenic low-carb diet. They can be consumed in small amounts and more freely if you're on a more moderate low-carb diet. For example, a half-cup of raspberries (60 grams) contains only 3 grams of carbs, while the same amount of blackberries (70 grams) has 4 grams. Strawberries are also a good option, with eight medium-sized strawberries (100 grams) containing 6 grams of carbs.

Blueberries are also considered a berry, but they contain twice as many carbs as strawberries, so they should be consumed less frequently and in smaller amounts on a keto diet. A half-cup serving (75 grams) of blueberries has 9 grams of net carbs or 12 grams of total carbs.

In addition to being low in carbs, berries are packed with vitamins, minerals, and antioxidants, making them a nutritious and healthy choice.

Tomatoes are fruits, not veggies

The keto diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. People following the keto diet are typically instructed to limit carbohydrates to less than 50 grams per day, with some sources suggesting no more than 20 grams. While the keto diet is low-carb, it is also high-fat. This method of eating is used for weight loss, diabetes prevention, and the treatment and management of certain health conditions.

Fruits contain natural sugars, but some are suitable as part of a keto meal plan. These include avocados, lemons, berries, and kiwis. Tomatoes are also keto-friendly, providing only 5 grams of net carbs per 1-cup (180-gram) serving. They are also low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin.

Botanically speaking, tomatoes are fruits. According to science, a fruit is a ripened flower ovary that contains seeds. Tomatoes contain seeds and grow from the flowers of the tomato plant, making them fruits in botanical terms. However, in culinary practice, tomatoes are often considered vegetables. In cooking, fruits and vegetables are categorised based on their flavour profiles and how they are used in dishes. Fruits tend to have a softer texture and a sweeter or tarter taste, while vegetables have a blander or bitter flavour and a tougher texture. Tomatoes are usually used in savoury dishes, which is why they are often described as vegetables from a culinary perspective.

So, while it may be confusing, tomatoes are technically both fruits and vegetables, depending on whether you're speaking to a botanist or a nutritionist/chef.

Stone fruits like peaches are allowed

Peaches are also an excellent source of vitamins A and C, as well as boron, a mineral that contributes to bone health. According to a study of 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease.

So while peaches are considered a low-carb fruit, they should be consumed with portion size in mind if you're following a strict keto diet. Pairing some peach slices with another lower-carb and protein-packed food like cottage cheese would work as a keto-friendly snack.

In addition to peaches, other stone fruits like plums and avocados are also allowed on the keto diet.

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