Fruits To Avoid On Keto: The Bad Apples

The ketogenic, or keto, diet is a restrictive, high-fat, low-carb eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While some fruits are suitable for a keto diet, many are too high in carbohydrates and natural sugars, and so are not recommended.

Fruits to avoid on a keto diet include apples, bananas, oranges, cherries, and peaches. Dried fruits, such as raisins and dates, and fruit juices, like apple and orange juice, are also not keto-friendly.

However, some fruits are lower in carbs and can be consumed in moderation as part of a keto diet. These include avocados, lemons, tomatoes, berries, and kiwis.

Apples

While apples do provide various vitamins, minerals, and antioxidants, these nutrients can also be obtained from other keto-friendly foods, such as vegetables, avocados, berries, and olives.

However, it is important to note that Granny Smith apples, which have the lowest sugar content among apple varieties, may be consumed in very small quantities on a keto diet. They typically contain around 11 grams of net carbs per 100-gram serving (about 3/5 of an apple).

If you are craving apples or apple-flavored foods, you can try using apple extracts or spreads in small amounts, or incorporating them into recipes with multiple servings to distribute the carbohydrate content.

Bananas

Alyssa Burnison, RD, the director of program and nutrition for Profile Plan, a weight loss company in Sioux Falls, South Dakota, advises: "We advise people on a lower-carb diet to avoid bananas, particularly in the beginning and when they’re aiming to lose weight."

If you are on a keto diet and have increased your carb goals after losing weight, you may opt to eat bananas occasionally. However, it is important to remember that even a small portion of banana can contain a significant amount of carbohydrates. For example, one medium-sized banana contains around 27 grams of carbs, which is more than many people's daily carb limit on a keto diet.

Therefore, if you are following a strict keto diet, it is best to avoid bananas and choose lower-carb fruit options, such as berries, avocados, or tomatoes.

Fruit smoothies

The keto diet is a high-fat, low-carbohydrate diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This extremely restrictive diet limits your daily carbohydrate intake to 20-50 grams, and even a single piece of fruit can put you over that limit.

While there are some keto-friendly fruits, such as avocados, tomatoes, and berries, it's important to consume them in moderation and be mindful of their carb count. A single cup of diced watermelon, for example, contains 11.5 grams of net carbs, which is a significant portion of your daily carb allowance on the keto diet.

If you're craving something sweet, it's best to opt for berries, which are lower in carbs and packed with vitamins, minerals, and antioxidants. You can also try making keto-friendly smoothies with avocado, nut butter, coconut milk, or other low-carb ingredients. Just be sure to watch your portion sizes and track your carbohydrate intake to ensure you stay within the strict limits of the keto diet.

Overall, while fruit smoothies may be a healthy option for some, they are not compatible with the keto diet due to their high sugar and carbohydrate content. It's important to prioritize whole, low-carb foods and be mindful of your macros to maintain ketosis while following this restrictive diet.

Dried fruit

However, some dried fruits are marketed as keto-friendly. For example, dried dragon fruit slices are available to buy as a keto snack. Dried blueberries are also available as a keto snack, although fresh berries are recommended as a low-carb alternative to dried fruit.

Fruit juices

Most fruit juices are made with high-sugar fruits, and the juicing process removes a lot of the fibre, which helps slow down any rise in blood sugar. As a result, most store-bought fruit juices have well over 10 grams of net carbs per serving, which is too high for most keto dieters. For example, an 8 oz bottle of apple juice has 28 grams of net carbs, and an 8 oz drink of cranberry juice has just over 28 grams of net carbs.

However, there are a few exceptions. Lemon and lime juices are keto-friendly and can be added to water or other beverages for some flavour. Some keto-friendly vegetables can also be juiced, such as leafy greens like kale and spinach.

It is important to note that even if you are including low-carb fruits or vegetables in your juice, you should still consume them in moderation and be mindful of your overall carbohydrate intake.

Frequently asked questions