Keto Diet: Fruits Forbidden, Why?

The keto diet is a very low-carb, high-fat, moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body burns stored fat for fuel instead of carbohydrates and sugar.

Fruits are often considered off-limits on the ketogenic diet because several fruits are high in sugar and carbs. However, some low-glycemic fruits such as blackberries, blueberries, raspberries, strawberries, avocados, olives, and tomatoes can be consumed in moderation.

The best strategy to minimize fruit sugar intake is to stick with berries, avocados, olives, and tomatoes as your fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large-sized fruits as they tend to have too many sugars for ketosis.

High sugar content

The keto diet is a low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the diet is restrictive, it does not completely exclude fruits. However, fruits with high sugar content are generally not considered keto-friendly due to their high carbohydrate content, which can quickly exceed the limited daily intake allowed on a keto diet.

Fruits that are high in sugar and, therefore, not typically recommended on a keto diet include bananas, grapes, mangoes, grapefruit, pineapple, blueberries, plums, oranges, cherries, and pears. These fruits have a high net carb count, which is calculated by subtracting the grams of fiber from the total grams of carbohydrates. For example, a medium-sized banana contains 24 grams of net carbs, which is significantly higher than the recommended daily carb intake on a keto diet, which can be as low as 20 grams.

It is important to note that while these fruits are not typically considered keto-friendly, they are still nutritious and can be included in a well-rounded diet that is less restrictive in carbohydrates. Additionally, there are some fruits that are suitable for a keto diet, such as avocados, lemons, berries, and tomatoes, as they are lower in net carbs and higher in fiber.

High starch content

The keto diet is a low-carb, high-fat eating plan that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While on the keto diet, it is important to keep your net carb intake between 20 to 50 grams per day. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbs.

Fruits tend to be high in carbohydrates, but they also contain fibre, which moves through the body undigested and does not affect blood sugar levels in the same way as carbohydrates. This means that some fruits can be consumed in moderation as an occasional indulgence on the keto diet, as long as they are low in net carbs.

Fruits that are high in starch, such as bananas, grapes, mangoes, grapefruit, pineapple, blueberries, plums, and oranges, are not allowed on the keto diet because they contain too many net carbs. For example, one medium banana contains 24 grams of net carbs, which is almost an entire day's worth of carbs for someone on the keto diet. Other high-starch fruits to avoid include raisins, dates, pears, corn, potatoes, sweet potatoes, and beets.

Instead, people on the keto diet should opt for low-starch fruits such as avocados, lemons, limes, blackberries, raspberries, strawberries, and tomatoes. These fruits are lower in net carbs and can be consumed in moderation while still maintaining ketosis.

High net carbs

The keto diet is a low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. The number of carbohydrates consumed on a keto diet varies, but it typically ranges from 20 to 50 grams per day.

Fruits are often considered off-limits on the keto diet because they are high in carbohydrates. However, not all fruits are created equal, and some are lower in net carbs than others. Net carbs refer to the total number of carbohydrates in a food item minus the amount of fibre. Fibre is an important factor on the keto diet because it is a substance that the body cannot digest, so it does not count towards the total carb intake.

• Bananas: One banana contains more than 20 grams of net carbs, which is the entire allowance for a person following the keto diet.
• Grapes: These are high in net carbs, with 25.5 grams per cup.
• Mangoes: Mangoes have 22.5 grams of net carbs per cup, which is very high for the keto diet.
• Grapefruit: With 21 grams of net carbs per cup, grapefruit is another high-carb fruit to avoid.
• Pineapple: Pineapple contains 19.5 grams of net carbs per cup, making it a high-carb choice.
• Blueberries: Blueberries have 17 grams of net carbs per cup, which is relatively high compared to other berries.
• Plums: Plums contain 16.5 grams of net carbs per cup, which is a significant amount for a small serving.
• Oranges: Oranges have 16.5 grams of net carbs per cup, so they should be limited on the keto diet.

It is important to note that dried fruits, fruit juices, and canned fruits in syrup are also not recommended on the keto diet due to their high sugar content and low fibre content.

High fructose

Fructose is a natural sugar found in fruit. Some fruits are higher in fructose than others, and these are generally not well-suited to a keto diet. This is because the keto diet is a very low-carb, high-fat eating plan, which aims to put the body into a state of ketosis, where it burns more fat.

Fructose is a type of carbohydrate, and so it is counted within the recommended daily limit for carbohydrates on a keto diet. This limit is typically no more than 50 grams per day, but some people restrict their intake to 20 grams per day.

Fructose is found in varying amounts in different fruits. For example, a 100-gram serving of avocado contains around 8.5 grams of carbohydrates, while a 100-gram serving of strawberries contains 11.7 grams. These fruits are considered keto-friendly, as they are relatively low in net carbs.

However, some fruits are too high in fructose to be included in the keto diet. These include fruits such as apples, bananas, oranges, and grapes, as well as dried fruits like raisins and dates, and fruit juices.

Natural sweeteners

Monk Fruit

Monk fruit, also known as "luo han guo", is a fruit native to China. It has been used for centuries in Eastern medicine and is now used to sweeten foods and beverages. Monk fruit sweeteners are created by removing the seeds and skin of the fruit, crushing it, and collecting the juice. Monk fruit is 100–250 times sweeter than sugar, contains zero calories per serving, and does not raise blood sugar levels, making it a popular sweetener for keto dieters.

Erythritol

Erythritol is a type of sugar alcohol that can be found naturally in fruits like grapes, peaches, and some fermented foods. It is about 60-80% as sweet as sugar and is often used in conjunction with other sweeteners. Erythritol is not broken down by the body and is poorly absorbed, so it can cause gastrointestinal issues when consumed in excess. However, it is better absorbed than other sugar alcohols, so it causes fewer issues. Erythritol is considered an excellent sugar-free alternative for people trying to lose weight or manage diabetes.

Stevia

Stevia is a sweetener derived from the Stevia rebaudiana Bertoni plant native to South America. It has been used for hundreds of years for medicinal and dietary purposes due to its antidiabetic properties. Stevia is about 250–300 times sweeter than sugar, contains little to no calories or carbs, and does not raise blood sugar levels, making it suitable for a keto diet. It is available as a liquid or powder and can be used in beverages and baking.

Allulose

Allulose is a rare sweetener that can be found naturally in dried fruit or brown sugar. It is about 70% as sweet as sugar, has a low-calorie count, and does not raise blood sugar levels. Allulose is not metabolized by the body and is expelled through urine. It is a good option for those looking for a sweetener with a similar taste and texture to regular sugar.

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