Madeleine Hull
The ketogenic diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption, with a daily intake of less than 50 grams of carbohydrates, and sometimes as low as 20 grams. Fruits are typically high in carbohydrates, but they also contain fiber, which is indigestible and doesn't count toward daily carb intake. While some fruits are too high in carbohydrates to be included in a ketogenic diet, there are several low-carb fruits that can be consumed in moderation, such as avocados, berries, and cantaloupe.
| Characteristics | Values |
|---|---|
| Reason for excluding fruits | Fruits are typically high in carbohydrates and sugars. |
| Net carbs | Net carbs are calculated by subtracting fibre grams from total carbohydrate grams. |
| Glycemic index | Fruits have a high glycemic index, which depends on their sugar content. |
| Fruits to avoid | Dried fruits, fruit juices, and fruits canned in syrup. |
| Fruits to eat in moderation | Avocados, lemons, limes, berries, cantaloupe, star fruit, watermelon, tomatoes, and strawberries. |
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What You'll Learn
Fruits are high in carbohydrates
Fruits are a good source of essential nutrients, and when consumed in moderation, they can be part of a balanced diet. Fruits are also among the top high-carb foods, providing potassium, vitamin C, folate, and a vast array of nutrients and phytonutrients. The fruit's colour comes from its phytonutrients.
Fruits with lots of carbohydrates are important for our daily diet because they give us energy and important nutrients. Eating fruits like bananas, grapes, and mangoes, which are high in carbohydrates, helps us stay energised throughout the day and is good for our overall health. These fruits also help balance our diet when we eat them along with other foods like vegetables, proteins, and fats. They also have a lot of fibre, which helps with digestion and keeps our digestive system healthy. This makes us feel full and helps with managing our weight.
The natural sugars in these fruits affect our blood sugar levels, but they are better for us than processed sugars and sweeteners. The sugar found naturally in whole fruit tends to have less of an effect on blood sugar because of the fibre content in the fruit. The same can't be said for the added sugar in white bread or things like fruit juice, for example, because of the loss of fibre that happens during processing.
Fruits are mostly sugar, and they mostly don't have starches in them. Bananas are an exception. Breads are primarily starch. Processed breads often have sugars added, but they're still mostly starch. Ideally, the starch in whole grain bread should be more resistant, so the starch can play more of a dietary-fibre-like role in the gut.
While following a keto-friendly diet, it can feel restrictive, and there are certain fruits you can still eat. Generally speaking, these fruits will be low-carb and low-sugar options. Some, like avocado, will also include a healthy dose of fat, making it an even more keto-friendly choice. Consumption of fruit on the keto diet should still be limited. Modified keto dieters aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results, and you could get there quickly with too much fruit.
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Fruits are also typically filled with fibre
The keto diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. Carb intake is often restricted to less than 20–50 grams per day. Fruits are typically high in carbohydrates, but they are also typically filled with fibre. Fibre moves through the body undigested and generally doesn't affect blood sugar levels in the same way as carbohydrates. This means that some fruits can be enjoyed on the keto diet without impacting ketosis.
Instead of counting total carbs in your diet, it's best to focus on net carbs. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates. For example, if a fruit contains 10 grams of total carbohydrates and 2 grams of fibre, it would contain 8 grams of net carbs.
Fruits that are low in net carbs include avocados, lemons, limes, and berries such as blackberries, raspberries, and strawberries. These fruits can be consumed in moderation as an occasional indulgence while on the keto diet. However, it is important to pay close attention to the net carbs and adjust portion sizes accordingly. For example, while cantaloupe and watermelon are relatively low in net carbs, they may require smaller portion sizes to fit into a keto diet.
It is important to note that dried fruits, fruit juices, and fruit canned in syrup should be avoided on the keto diet. These options contain far too much fruit sugar and not enough fibre to make up for it. Instead, it is recommended to stick with healthy fats, protein foods, non-starchy vegetables, and limited fruit to keep net carbs low.
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Fruits are natural sweeteners
When it comes to fruit consumption on the keto diet, it is important to focus on net carbs, which are calculated by subtracting the grams of fibre from the total grams of carbohydrates. For example, if a fruit contains 10 grams of carbohydrates and 2 grams of fibre, it would contain 8 grams of net carbs. Net carbs are important to consider because they are what impact ketosis, not the total carbs.
Some fruits that are low in net carbs and can be enjoyed on the keto diet include avocados, lemons, limes, berries such as blackberries, raspberries, and strawberries, watermelon, cantaloupe, star fruit, and tomatoes. These fruits can be incorporated into the keto diet in moderation while still maintaining the low-carb and high-fat principles of the diet.
It is worth noting that some fruits are off-limits on the keto diet due to their high glycemic index and carbohydrate content. Dried fruits, such as raisins, dried figs, and dried apricots, as well as fruits canned in syrup, are examples of fruits that should be avoided on the keto diet. These fruits tend to have high sugar content and low fibre content, resulting in excessive net carbs.
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Fruits are important for reducing the risk of certain cancers
The keto diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day, with some sources suggesting no more than 20 grams. Fruits are typically high in carbohydrates, but they are also a good source of fiber, which is generally not digested and does not affect blood sugar levels in the same way as other carbohydrates. This means that fruit can be consumed in moderation while following a ketogenic diet, provided one pays attention to net carbs, which are calculated by subtracting fiber grams from total carbohydrate grams.
While the research on fruits and cancer is still ongoing and not entirely consistent, it is clear that fruits provide essential nutrients and can help reduce the risk of certain cancers. It is important to note that while following a keto diet, one can still consume certain fruits in moderation, such as avocados, berries, lemons, and limes, ensuring that they fit within the daily carbohydrate limit.
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Some fruits are keto-friendly
The keto diet is a low-carb, high-fat diet that limits many fruits. However, some fruits are considered keto-friendly and can be consumed in moderation as part of a ketogenic diet. These fruits are typically low in net carbs and high in fibre, which helps to keep you feeling full and satisfied.
Avocados, for example, are a good source of healthy fats and are low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fibre in a 100-gram serving. They are also a good source of vitamin K, folate, vitamin C, and potassium. Olives are another fruit high in healthy fats and low in carbs, with only 6 grams of carbs per 100-gram serving. They also contain antioxidants, monounsaturated fats, and vitamin E, which offer a range of health benefits.
Tomatoes are a low-carb fruit, with one cup of raw tomatoes containing about 7 grams of carbs and 2 grams of fibre. They are also a good source of lycopene, beta carotene, and vitamin C. Berries, including strawberries, raspberries, and blackberries, are also keto-friendly. They are low in carbs and high in fibre, with one cup of strawberries providing just 11.7 grams of carbs and 3 grams of fibre. Berries are also an excellent source of vitamin C, manganese, folate, and antioxidants.
Citrus fruits like lemons and limes are also a good choice for the keto diet, as they have few carbohydrates and offer vitamin C and other health benefits. While not typically considered a fruit, coconut is another option, but it's important to choose unsweetened varieties without added sugars.
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Frequently asked questions
The keto diet is a restrictive, low-carb, high-fat eating plan. Carb intake is often restricted to less than 20-50 grams per day. Fruits are typically high in carbohydrates, so they can easily tip you over your daily carb allowance.
Fibre is an indigestible type of carb that doesn't count towards your total daily carb count. Fruits that are high in fibre, such as berries, avocados, and tomatoes, are allowed on the keto diet in moderation.
Fruits that are high in carbs and low in fibre, such as bananas, dried fruits, and fruits canned in syrup, are not allowed on the keto diet.
Look for low-carb, high-fibre fruits that are low in net carbs. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates. Examples include avocados, lemons, limes, and berries such as blackberries, raspberries, and strawberries.
