On a ketogenic diet, you can eat fruit if you make the appropriate choices. Simply educate yourself on which fruits fit the keto diet meal list, then indulge in them sometimes.
While fruits can be a healthy part of a balanced diet, they may not be suitable for a strict ketogenic diet due to their natural sugar content. A ketogenic diet is a high-fat, low-carbohydrate diet that is designed to help the body enter a state of ketosis, in which it begins to burn fat for energy instead of glucose.
Most fruits are relatively high in carbohydrates and can be problematic for people following a strict ketogenic diet. For example, one small apple contains about 25 grams of carbohydrates, which is equivalent to about six slices of bread. Similarly, one cup of grapes contains about 27 grams of carbohydrates, and one banana contains about 27 grams of carbohydrates.
However, some fruits are lower in carbohydrates and may be more suitable for a ketogenic diet. These include avocados, olives, and tomatoes, which are all considered to be low-carb fruits. Avocados are particularly high in healthy fats and can be a good choice for people following a ketogenic diet.
It is important to note that the carbohydrate content of fruits can vary depending on the type and size of the fruit, as well as how ripe it is. It is always a good idea to read labels and pay attention to serving sizes when including fruits in a ketogenic diet.
In summary, while most fruits are relatively high in carbohydrates and may not be suitable for a strict ketogenic diet, some low-carb fruits, such as avocados, olives, and tomatoes, can be included in moderation. It is important to pay attention to serving sizes and to choose a variety of healthy, whole foods in order to maintain a balanced diet.
Looking At Keto Diet And Ketosis
The keto diet plan is based on the simple principle of depleting the carbohydrates, which are the body’s primary source of energy and enable it to burn fat for fuel instead, thereby maximizing weight loss.
When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy. Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel.
On a keto diet, the goal is to reduce carbohydrate intake so that the body starts to break down fat for energy. When this occurs, fat is broken down in the liver, thereby producing ketones, which are by-products of your metabolism. These ketones are then used to fuel the body in the absence of glucose.
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight.
This whole process is referred to as the term ketosis, a metabolic state that your body enters while you’re successfully on a keto diet.
Keto Friendly Fruits
Fruits can be very nutritious and delicious at the same time. They are majorly low in carbs so even when you end up eating them you won’t get kicked out of ketosis.
So probably it’s a win-win situation for you.
It is a common myth that fruits can’t be used in Keto. Well, that is partly true because a lot of fruits(even our favorite ones) are not keto-friendly and are high in carbs. Because some fruits have more carbs than others, knowing which to avoid is key for accelerating weight loss and reaping other possible benefits of keto.
But that doesn’t limit our options for low-carb fruits. We’ve brought you a list of 10 keto-friendly fruits that are low in carbs and can satiate your hunger easily!
Fruits To Eat On The Keto Diet
Can’t get enough of avocados? You now have a great excuse to eat more of them. A ½-cup serving of the creamy fruit has almost 12 g of fat and only 2.6 g of net carbs. Avocados are also low in calories, making them an ideal snack in between meals. Try topping your salad with cubed avocado for a keto-friendly lunch.
Whether you’re whipping them into a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving doesn’t contain much fat but is also low in net carbs, with just 3.1 g.
Some people group tomatoes with vegetables, but a tomato is actually a fruit. Low in fat but also carbs, tomatoes are also keto-friendly. Among their health benefits, tomatoes contain lycopene, which research suggests may help prevent heart disease. Tomatoes also have a wealth of vitamin and mineral content, including 18 mg of calcium. 427 mg of potassium. 43 mg of phosphorus.
If you’ve never heard of rhubarb, it might be time to broaden your palate. Rhubarb tastes tart, and you can enjoy it raw, roasted, or puréed in a small, low-carb smoothie or moderate portion of sauce. A ½-cup serving contains about 1.7 g of net carbs and only about 13 calories.
5. Star Fruit
Even though star fruit is another fruit that some people don’t think to add to their grocery list, it’s worth a try if you’re on keto and want to satisfy your sweet tooth. A ½-cup serving of cubed star fruit contains about 2.6 g of net carbohydrates, plus 1.8 g of fiber and 2.6 g of sugar.
Eating berries such as raspberries are good for your heart. It contains flavonoids, powerful antioxidants that can help reduce blood pressure and promote healthier arteries, lowering your risk of heart disease. Pop a few in your mouth whenever you’re in the mood for something sweet. Low-Calorie and Packed With Nutrients. Calories: 64. Carbs: 14.7 grams. Fiber: 8 grams. Protein: 1.5 grams. Fat: 0.8 grams.
Another appropriate fruit on the keto diet, ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates. Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer.
Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A ½–cup serving of sliced strawberries contains about 4.7 g of net carbs and 4.1 g of sugar. You can eat strawberries raw, add a few pieces to your cereal, or blend a handful into a small low-carb smoothie.
Watermelon is a staple summer fruit and another low-carb way to help satisfy your sweet tooth on keto. Each ½ cup of diced watermelon has 5.4 g of net carbs. It’s also an acceptable choice when dieting because of its high water content.
Lemons are also keto-friendly, so go ahead and add a spritz of lemon juice to your ice water. One typical lemon wedge has about 0.5 g of net carbohydrates and only 0.2 g of sugar. Lemon water contains antioxidants that fight free radicals, and it also promotes healthy digestion.