Fruit On Keto: Good Or Bad?

The ketogenic diet is a high-fat, low-carb eating plan that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While fruit is typically associated with health and essential nutrients, most fruits are high in sugar and carbs, making them unsuitable for the keto diet. However, there are some fruits that are keto-friendly and can be consumed in moderation as part of a well-rounded keto diet.

Fruits to avoid on keto

The keto diet is a low-carb, high-fat eating plan designed to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While some fruits are suitable as part of a keto meal plan, most are high in sugar and carbs and are therefore not recommended.

• Apples
• Bananas
• Grapes
• Mangoes
• Oranges
• Peaches
• Cherries

Fruits that are lower in sugars and higher in fiber may be suitable on a keto diet, but they should be eaten in moderation. Avocados, lemons, tomatoes, berries, and kiwis are among the keto-friendly fruits.

Fruits you can eat on keto

Fruits contain natural sugars, which can add to a person's daily carbohydrate intake. Since the keto diet is a low-carb eating plan, it limits the number of fruits a person can eat. However, some fruits are suitable for a keto diet in moderation.

Avocados, for example, are a keto superstar. They are low in net carbs and provide a good portion of healthful fats, vitamins, minerals, and fiber. A 100-gram serving of avocado contains around 1.5 grams of net carbs.

Olives are another fruit that is keto-friendly. A cup of green olives contains 5.18 grams of carbohydrates and 15.3 grams of monounsaturated fatty acids, which may reduce the risk of stroke and heart disease.

Lemons are also acceptable on the keto diet, with an average-sized lemon containing about 6 grams of carbohydrates and 1.8 grams of fiber, accounting for around 4.2 grams of net carbs. Lemons are also high in vitamin C, which helps boost the immune system.

Tomatoes are technically fruits, and they are keto-friendly, with about 4.8 grams of carbs and 1.5 grams of fiber in a whole tomato weighing 125 grams. This means they each typically contain 3.3 grams of net carbs.

Strawberries are another fruit that can be enjoyed on a keto diet. They are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 grams, strawberries contain 7.6 grams of carbs and 1.8 grams of fiber, which is around 5.8 grams of net carbs.

Other berries such as blackberries, raspberries, and blueberries are also good options for keto-friendly fruits. They are lower in net carbs and provide various vitamins, minerals, and antioxidants.

Overall, while fruits are often considered off-limits on the keto diet, there are several low-carb options that can be enjoyed in moderation as part of a well-rounded ketogenic diet.

The benefits of eating fruit

Fruit is an essential part of a healthy diet, offering a range of vitamins, minerals, and other nutrients. While some fruits are high in sugar and carbs, making them unsuitable for a keto diet, others are lower in net carbs and can be enjoyed in moderation as part of a keto meal plan. Here are the benefits of eating fruit:

Nutritional Value

Fruits are packed with essential vitamins and minerals, including vitamins A, C, and E, as well as magnesium, zinc, phosphorus, and folic acid. They are also a good source of potassium, which is crucial for maintaining health. Potassium-rich fruits include bananas, prunes, dried peaches, apricots, cantaloupe, honeydew, orange juice, sapote, jackfruit, guava, and kiwifruit.

Weight Loss

Non-starchy fruits like apples, pears, and berries are associated with weight loss. They have low glycemic loads, which prevent blood sugar spikes that can increase hunger and lead to weight gain.

Lower Risk of Diseases

Eating fruits as part of a healthy diet may lower the risk of certain diseases. Diets rich in fruits and vegetables can lower blood pressure and reduce the risk of heart disease, stroke, and specific types of cancer. Fruits are also linked to a reduced risk of eye and digestive problems and can have a positive effect on blood sugar control.

High in Fiber

Most fruits are an excellent source of dietary fiber, which is essential for proper bowel function. Fiber-rich fruits include raspberries, pears, apples, and pumpkin.

Low in Calories and Fat

Fruits are typically low in calories and fat, making them a filling and nutritious option without the worry of extra calories.

In conclusion, while some fruits are high in sugar and carbs and should be avoided on a keto diet, others are lower in net carbs and can be enjoyed as part of a balanced and healthy keto diet. Fruits offer a range of health benefits due to their nutritional content, including a reduced risk of diseases and improved digestive health.

The drawbacks of eating fruit

Fruit is often touted as a healthy snack, packed with essential vitamins and minerals. However, when following a keto diet, the high sugar and carb content in fruit can be a major drawback. Here are some reasons why eating fruit may not be the best choice for those on a keto diet:

High Carbohydrate Content

Fruits typically contain high amounts of carbohydrates, which can hinder the process of ketosis. Ketosis is a state where the body burns fat for fuel instead of carbohydrates. To achieve and maintain ketosis, those on a keto diet aim for 20 to 50 grams of net carbohydrates per day. Most fruits far exceed this amount, making them unsuitable for a keto diet.

Natural Sugars

Fruits contain natural sugars, such as fructose, which can easily kick you out of ketosis. The sugar content in fruits has increased over the years due to selective breeding techniques and genetic modification, making modern-day fruits even less keto-friendly.

Limited Variety

While some fruits, such as avocados, berries, and tomatoes, are considered keto-friendly, the options are limited. Those on a keto diet must be careful to choose fruits with lower carb and sugar content and monitor their portion sizes.

Interference with Ketosis

Even fruits that are lower in carbs and higher in fiber, such as avocados and berries, should be consumed in moderation on a keto diet. The number of carbs from fruit should not exceed the daily limit, which is typically under 50 grams per day and may be as low as 20 grams for those managing medical conditions like epilepsy.

Health Risks

The keto diet can be potentially harmful to certain individuals, such as those with type 2 diabetes who are on insulin. It is important to consult with a doctor or registered dietitian before starting a keto diet, especially if you have any chronic health conditions.

In conclusion, while fruit can be a healthy and nutritious food, it may have several drawbacks for those on a keto diet. The high carb and sugar content of most fruits can interfere with ketosis, and even keto-friendly fruits should be consumed in moderation. It is important to choose low-carb, low-sugar fruits and monitor your intake to stay within the strict limits of a keto diet.

How to calculate net carbs

Fruits are mostly high in fibre, glucose and carbs, which makes them non-keto-friendly. However, some fruits like avocados, olives, and berries are extremely keto-friendly and are a must on a keto diet.

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the grams of carbohydrates that cannot be digested, usually fibre, and sometimes sugar alcohols, from the total grams of carbohydrates.

Net carbs = total carbs – fibre – sugar alcohols

Say a food product has 20 grams of total carbohydrates, 5 grams of fibre, and 10 grams of sugar alcohols.

First, subtract the fibre from the total carbs:

20 grams (total carbs) - 5 grams (fibre) = 15 grams

Then, subtract half the amount of sugar alcohols (since they are only partially digestible):

15 grams - 5 grams (half of the sugar alcohols) = 10 grams

Therefore, the net carbs for this food product are 10 grams.

It is important to note that not all sugar alcohols are treated equally in this calculation. For example, erythritol is not digestible at all, so you would subtract the full amount of erythritol from the total carbs. On the other hand, maltitol, sorbitol, isomalt, or glycerin count as about half a gram of carbs each, so you would divide the number of grams by 2 and add that to your carb count.

Additionally, some ready-to-eat foods, such as energy bars and protein bars, contain both fibre and sugar alcohols. In these cases, you need to calculate the total amount of fibre and sugar alcohols to subtract. For example, if a food has 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols, you would subtract 15 grams (10 grams of fibre plus 5 grams of sugar alcohols) from the total carbs, resulting in 5 grams of net carbs.

It is also worth noting that there is no official consensus or legal definition of net carbs, and the calculation is only an estimation as everyone's digestive system is different. Therefore, if you are tracking carbs for medical reasons, it is best to consult a healthcare professional.

Frequently asked questions