Dried Fruits On Keto: What's Allowed And What's Not

Dried fruit is a tricky snack for those on a keto diet. While fruit is naturally high in sugars, or carbs, it is also packed with vitamins, fibre, and antioxidants. When fruit is dried, its sugar is concentrated into smaller serving sizes, making it high in carbohydrates and therefore not ideal for keto. However, some dried fruits are better than others. For example, dried apricots have a significantly lower carb count than fresh apricots, and dried blueberries without any added sugar or oils are another good option.

Dried fruit is high in carbs and sugars, including glucose and fructose

Dried fruit is generally not recommended for those following a keto diet as it is high in carbohydrates and sugars, including glucose and fructose.

The keto diet is a very low-carb, high-fat diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. To achieve this, those on the keto diet typically restrict their daily carb intake to 20-50 grams.

Fruit is naturally high in sugars and carbohydrates, which can make it challenging to include in a keto diet. When fruit is dried, its sugar becomes even more concentrated, as it is compacted into a smaller serving size. For example, a single pitted Medjool date, which is around 24 grams, contains 18 grams of carbohydrates. Similarly, a quarter of a cup of mixed dried fruit, or around 40 grams, contains 31 grams of carbs. These high levels of carbohydrates can easily put an end to ketosis.

While dried fruit is not recommended, fresh berries are a suitable alternative to satisfy your sweet tooth. They are fairly low in carbohydrates, with less than 4 grams of carbs per quarter of a cup.

It is important to note that no food is truly forbidden on a keto diet, as long as you stay within your daily keto macro goals. However, certain high-carbohydrate foods, like dried fruit, can make achieving and maintaining ketosis more difficult.

The dehydration process means sugar is concentrated in a smaller area

Dried fruit is a popular snack, often chosen for its health benefits and long shelf life. The dehydration process involves removing the water content from the fruit, which can be done through a slow evaporation process or using gentle heat. This makes the fruit thin, dense, and chewy, and also means it will last longer than fresh fruit.

The dehydration process does, however, affect the nutritional content of the fruit. While dried and fresh fruit have similar nutritional profiles, the dehydration process means sugar is concentrated in a smaller area. This makes dried fruit much higher in carbohydrates and sugars than their fresh counterparts. For example, a serving of dried cranberries has 34 grams of carbohydrates, whereas a serving of fresh cranberries has only 12 grams.

This concentration of sugars is important to note for those following a keto diet, which involves minimizing carbohydrate intake to support a metabolic state known as ketosis. While no food is truly forbidden on a keto diet, certain high-carbohydrate foods can make it challenging to stay within the daily carb limit. Dried fruits are included in this category due to their high sugar and carbohydrate content.

If you're looking to include fruit in a keto diet, it's best to opt for fresh, low-carb options such as tomatoes, olives, strawberries, avocados, and blackberries. These fruits are high in nutrients and low in carbohydrates, making them a better choice for managing your carb intake.

Dried fruits have a similar nutrition content to fresh fruit

Dried fruits are generally not recommended for a keto diet because they are high in carbohydrates and sugars, including glucose and fructose. However, it's important to note that dried fruits have a similar nutritional content to fresh fruit. Due to the dehydration process, the sugar concentrates in a smaller area, making dried fruits much higher in carbohydrates and sugars than their fresh counterparts.

For example, a single pitted Medjool date, which is a type of dried fruit, contains 18 grams of carbohydrates, 2 of which are dietary fibre. In comparison, fresh dates are larger and contain more water, which dilutes the sugar content. Therefore, the sugar concentration per weight is lower in fresh dates than in dried dates.

Similarly, mixed dried fruit can contain up to 31 grams of carbohydrates per 1/4 cup, which can easily put an end to ketosis. In contrast, fresh berries, such as raspberries, blackberries, and strawberries, typically contain less than 4 grams of carbohydrates per 1/4 cup.

While dried fruits have a higher concentration of carbohydrates and sugars, they still retain many of the same nutrients found in fresh fruits. These include vitamins, fibre, and antioxidants, which are essential for maintaining a healthy diet. Therefore, while dried fruits may not be ideal for a keto diet due to their high carbohydrate and sugar content, they do offer similar nutritional benefits to fresh fruits.

Dates, raisins, and dried figs are high in natural sugar

Dried fruit is a big no-go on the keto diet. The dehydration process means that the sugar in the fruit is concentrated into a smaller area, making dried fruit much higher in carbohydrates and sugars.

Dates, raisins, and dried figs are some of the worst offenders. A 1/4 cup of raisins contains 31 grams of carbs, while the same serving of dates contains 36 grams. Dried figs are not far behind, with 28 grams of carbs per serving.

To put this into perspective, the keto diet typically restricts carbs to 20-50 grams per day. So, a small serving of these dried fruits could easily use up your entire daily carb allowance.

If you're craving something sweet on the keto diet, it's best to stick to fresh berries or a small amount of dark chocolate (70% cacao or higher).

Fresh fruit is preferable on a keto diet

The keto diet is a very low-carb, high-fat diet designed to help the body burn fat for energy instead of carbohydrates or sugars. This is known as ketosis. While fruit is naturally high in sugars, or carbohydrates, there are some fruits that are more keto-friendly than others.

Generally, fresh fruit is preferable on a keto diet as dried fruits are high in carbohydrates and sugars, including glucose and fructose. The dehydration process means the sugar concentrates in a smaller area, making dried fruit much higher in carbohydrates and sugars than fresh fruit.

However, it is important to note that no food is truly forbidden on a keto diet, as long as you hit your daily keto macro goals.

High-Sugar Fruits to Avoid

The fruits with the highest sugar content include tropical fruits, dried fruits, fruit juice, and certain whole fruits. These include:

• Dates
• Cranberry juice
• Raisins
• Dried figs
• Bananas
• Mangoes
• Pears
• Grapes
• Apples

Low-Sugar Fruits to Enjoy

The fruits with the lowest sugar content tend to be high in water content or fiber. These include many citrus fruits, berries, and some melon.

• Unsweetened acai puree
• Starfruit
• Coconut
• Lemons
• Limes
• Blackberries
• Plums
• Raspberries
• Strawberries
• Fresh figs
• Cantaloupe
• Watermelon
• Tomatoes
• Avocados

Portion Sizes

It is important to consider portion sizes when incorporating fruit into a keto diet. For example, while blueberries are a low-sugar fruit, a one-cup serving is around 18 grams of net carbohydrates, which is much higher than other berries on this list. Therefore, it is recommended to stick to a smaller serving size, such as a quarter to half a cup, to stay within keto guidelines.

Similarly, while coconut is a keto-friendly fruit, it is important to be mindful of portion sizes as it is high in calories.

Health Benefits of Fruit

In addition to being a tasty treat, incorporating fruit into your keto diet can provide a range of health benefits. Fruit is a whole food that is high in natural nutrition and contains no added ingredients. Nearly all fruits are high in potassium, vitamin C, and fiber, and they are also naturally low in calories, sodium, and fat, making them a great food for weight loss.

Fruit intake has been linked to improved digestive health, heart health, mental health, and weight management, as well as a reduced risk of type 2 diabetes.

Tips for Enjoying Fruit on a Keto Diet

• Pair watermelon with feta cheese to slow your sugar absorption.
• Add strawberries to Greek yogurt, toss them in a salad, or use them to flavor water.
• Spread avocado on toast, put it in smoothies, or top off your salads.
• Add lemon or lime juice to your water for a boost of vitamin C.
• Enjoy blackberries as a snack or add them to yogurt for a fiber boost.

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