Best Fruits For A Keto Diet

The keto diet is a restrictive, high-fat, low-carb eating plan that aims to send the body into a state of ketosis, where it burns fat for energy instead of carbohydrates or sugars. While fruit is normally considered a healthy food, it's also pretty high in carbs due to its natural sugar content. That doesn't mean it's completely off the menu, though – you just need to pick keto-friendly fruits.

Avocados, raspberries and lemons are keto-friendly fruits when eaten in moderation. Other fruits that are low in carbs include blackberries, blueberries, olives, limes, strawberries, coconut, cranberries, tomatoes, and monk fruit.

Avocados

Some keto-friendly avocado recipes include:

• Cod with cucumber, avocado & mango salsa salad
• Prawn, avocado & cucumber salad
• Avocado egg rolls with creamy avocado dipping sauce
• Chipotle avocado stuffed cherry tomatoes
• Crunchy avocado chicken salad

Raspberries

A cup of fresh raspberries (123 grams) contains 14.6 grams of total carbs, with 6.6 grams of net carbs. This is calculated by subtracting the grams of fibre from the total grams of carbs. Raspberries are high in fibre, with 8 grams in a cup, and they also contain a good amount of vitamin C, manganese, vitamin K, and copper.

A serving of 10 raspberries contains about 1 gram of net carbs and provides vitamins C and K.

Blackberries

A 100g serving of blackberries contains 4.31g of net carbs, which are calculated by subtracting the total carbohydrates minus the dietary fibre. Fibre is a type of carbohydrate that isn't digested and absorbed in the body, so it doesn't influence blood sugar and insulin levels. A 100g serving of blackberries also contains 5.3g of dietary fibre, which aids in managing net carbs and offers health benefits such as promoting a healthy digestive system and providing feelings of fullness.

When incorporating blackberries into a keto meal plan, it's important to consider portion sizes and track your carbohydrate intake to ensure you stay within your daily carb allowance and maintain ketosis. Blackberries can be added to breakfast dishes like chia seed pudding or Greek yogurt, blended into smoothies, or cooked into a sauce to accompany grilled chicken or fish.

Strawberries

A 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbohydrates and 3 grams of fibre. Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They are also an excellent source of vitamin C, manganese, and folate.

• Add them to Greek yoghurt
• Toss them in a salad
• Throw them on top of a keto dessert
• Use them to flavour water
• Make a refreshing strawberry dessert or snack with cream
• Make strawberry jam
• Make a smoothie

There are also many keto-friendly strawberry recipes available, including:

• Strawberry shortcake
• Strawberry cheesecake
• Strawberry muffins
• Strawberry smoothies
• Strawberry ice cream
• Strawberry scones
• Strawberry cake
• Strawberry tarts
• Strawberry pudding
• Strawberry pies
• Strawberry crumble

Lemons

A medium-sized lemon contains around 5 grams of carbohydrates and 2 grams of dietary fibre, leaving 3 grams of net carbs. This means that you can safely consume one or two lemons per day without exceeding your daily carb limit.

In addition to vitamin C, lemons contain citric acid, which is beneficial in reducing the formation of kidney stones by increasing urine output and preventing urine crystallization. Regular consumption of lemon juice has also been linked to improved liver function, as it reduces liver fat accumulation and protects liver cells from the harmful effects of free radicals.

The citrus flavonoids in lemons have also been found to promote metabolic health and support weight loss by increasing the cellular response to insulin, thereby reducing the risk of insulin resistance.

Overall, lemons are a great choice for those on a keto diet, providing essential nutrients and supporting a healthy body.

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