Best Fruits For A Keto Diet: Low-Carb Options

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 energy instead of carbohydrates or sugars. While fruit is normally considered a healthy food, it's also pretty high in carbs due to its high natural sugar content. However, some fruits are keto-friendly, including avocados, raspberries, lemons, tomatoes, strawberries, and blackberries.

Avocados

In addition to their nutritional benefits, avocados are available all year round, so you can easily incorporate them into your keto diet for as long as you follow it. Just remember to be mindful of your portion sizes and overall carb intake to stay within the limits of the keto diet.

Blackberries

A cup (144 grams) of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fibre. A 1/2 cup serving of blackberries contains just 3 grams of net carbs and 4 grams of fibre. They also provide 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-calorie fruit is a great snack for weight loss, containing about 31 calories per 1/2 cup.

Lemons

Lemon juice is a natural disinfectant that can help to neutralise acids in the body and keep the body alkaline, which is important for optimal cell function. Lemon water can also help to dissolve uric acid crystals, which is crucial for improving inflammatory conditions such as gout, and reducing the risk of kidney disease.

Lemon juice can be added to water, hot drinks, or meals to add flavour and enjoy the health benefits. However, it is important to note that citric acid can erode tooth enamel, so it is recommended to drink lemon water through a straw, rinse your mouth after drinking, and wait at least 30 minutes before brushing your teeth.

Tomatoes

In addition to their nutritional benefits, tomatoes can help to satisfy a sweet tooth with their tangy and mildly sweet flavour, which can help to minimize sugar cravings while on a ketogenic diet. They are also rich in fibre, which can help to keep you feeling full and aid in digestion.

When incorporating tomatoes into a keto diet, it is important to note that not all tomato-based products are created equal. Many store-bought tomato products, such as tomato paste, sauce, salsa, and juice, often contain added sugars, which can increase their total carb content. Therefore, it is important to check the ingredient label when purchasing tomato-based products to ensure they fit within your keto diet.

• Dice tomatoes and add them to an omelette
• Add crushed canned tomatoes to a scrambled egg dish
• Top a breakfast dish with sundried tomato pesto
• Slice tomatoes, top with tuna salad, and eat as an open-faced "sandwich"
• Dice and use as a topping for a salad
• Replace a burger bun with sliced tomato halves
• Add tomato slices to any sandwich or wrap
• Sauté cherry tomatoes and serve with riced cauliflower as a side dish for baked chicken breast
• Slice and use as a topping for a keto chicken crust pizza
• Add chunks of tomatoes to soup or stew
• Make your own marinara sauce using olive oil, basil, onion, and spices as a dip
• Make homemade salsa with extra diced tomatoes
• Sprinkle tomato slices with cheese, top with parsley, and bake until crispy
• Blend into a smoothie (add other veggies to disguise the flavour if needed)

Raspberries

A 62g half-cup of raspberries has 3g net carbs. This is calculated by taking the total number of carbohydrates in a serving and subtracting the fibre content, as the body cannot digest fibre.

While raspberries are a keto-friendly fruit, they should still be eaten in moderation as part of a balanced keto diet.

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