Best Way To Incorporate Fruit On The Keto Diet
Ideally, you should be getting the majority of your minerals and vitamins from low-carb vegetables and other keto-friendly food sources.
You can satisfy your sweet tooth with the fruits touched in this article, preferably berries . It goes without saying that avocados should also be a staple in your keto diet.
Can You Have Fruit Juice While On Keto
Its advisable to stay away from fruit juices while on a keto diet. This is because most commercially produced juices have sweeteners in addition to the natural sugars already present in the fruits.
The other problem with fruit juices is all the fiber is removed, which is one of the best attributes of fruits.
Fiber is an indigestible carb, so its not factored in your daily carb limit. And although fiber is indigestible, it helps other foods move easily in the intestines.
How Low Carb Is Keto
In general: the fewer the carbs the bigger the impact might be on weight loss and reduction of cravings and hunger.1 If you have type 2 diabetes, the fewer carbs you eat, the faster your blood glucose and insulin resistance might improve.2 Some, however, find a very low carb diet too restrictive and challenging.
Here are three examples of how a low-carb dinner can look, depending on how many carbs you eat per day.
Under 20 grams per day
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Fruit Is Easy To Overeat
I dont know about everyone else, but whenever Im at a get-together, and theres a fruit tray, I can sit there and nosh on it for hours on end and feel like Im not even eating. Its almost like autonomous behavior, and I dont think Im alone
According to research, heres the reason fruit is so easy to overeat: fructose doesnt cause the same release of satiety signals and neurotransmitters as other foods.
Can You Eat Fruit On The Keto Diet
A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis – a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan – as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size.
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The Carb Question: Net Carbs And Fruit
The detailing of net carbs vs total carbs might help you feel better about eating some fruit on the keto diet. Keto-friendly fruits are high in fiber and lower in sugar than less keto-friendly varieties, giving them a lower net carb count.
Controlling your carbs on the keto diet is really all about controlling your blood sugar to prevent insulin spikes and avoid storing glycogen. Fiber prevents the spikes and essentially cancels out some of the carbs, creating some great options for you in the fruit aisle.
To calculate grams of net carbs, subtract fiber from total grams of carbs. So if you have 10 grams of total carbs and 7 grams of fiber, your net carbs are only 3 grams for that pieces of fruit. Great news if you’re craving some berries or want to add a little bit of sweet to your next keto smoothie recipe. Let’s dig into the details.
What Fruits And Vegetables Looked Like Before
Before we humans domesticated fruit they were nowhere near as big or sweet. Check out these shocking examples of how familiar fruits used to look, just a few hundreds or thousands of years ago. Like the peach above that is 64 times bigger and sweeter too, more examples below.
Remember that when someone says that humans have always eaten fruit. Thats true, but it was not fruit like the ones we pick up at the grocery store today. That is superfruit, containing way more sugar than ever before its candy from nature.
Personally I do eat a piece of fruit once in a while, as it tastes good and Im happy with my weight and health and seem to be able to tolerate it. But if I wanted to lose weight without hunger Id definitely cut back on it.
Here are more examples of how fruits and vegetables used to look like:
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Is Fruit Sugar Bad For Keto
There is a case for fruit sugars being good because they are natural. However, any kind of sugar will stall your weight loss journey if you overindulge.
The benefit of fruit sugar is that its stabilized by fiber, water, and other nutrients. Fiber and water make your body feel full, so youre less likely to overeat fruits than processed foods.
Thats why its crucial to know which fruits have the least carbs so that you can make choices that are well-suited to your daily carb limit.
For this reason, we have put together a list of fruits you can and cant eat on keto, including their carb count.
How Fruit Fits Into Keto
The reason youd cut fruit out is to avoid carbs. To stay in ketosis, you need to limit your carb intake to 5-10% of your daily calories. For a standard 2,000 calorie diet, thats 25-50g of carbs per day.
And when a single apple has 25g of carbs… see how fruit can be troublesome?
Now to be clear, were talking about net carbs, which is defined as:
Net carbs = total carbs – fiber
This is good news for many fruits especially berries which are high in fiber and thus lower in the net carbs.
So to fit fruit in, you just need to understand your carb tolerance and find fruits that work in that.
Simple enough right?
To help with that, lets look at some common fruits ranked lowest net carb to highest:
As you can see there are BIG differences across the category. The highest carb fruits have 5 times the carbs as the lowest carb fruits.
In general, the sweeter the fruit, the more carbs it has. But not always strawberries have a bright, sweet flavor, yet rank among the best fruits on the list.
You easily can see which fruits to avoid . Now lets look closer at the 3 best keto friendly fruits.
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The 13 Best Fruits To Eat On A Keto Diet
If you started on the keto diet recently, then you are probably wondering what fruit you can eat to keep your net carbs in check. All fruits naturally contain carbs and sugar, and therefore, they quickly add up to your daily macro and may keep you out of ketosis if you eat too much of them.
Thats why you should only eat fruits in moderation on a keto diet and focus on the keto fruit list provided below.
The picture just above is the list of keto fruit showing the top 16 low-carb fruits you can eat on a ketogenic diet or on a low-carb diet. As a rule of thumb, any fruit with less than 12 grams of net carbs per 100 grams can be consumed as a treat in a keto diet as long as you keep the serving size reasonable. Lets see what it means and how much of each fruit you can eat while limiting your carb intake.
By the way, if you want to find out which vegetables are keto-friendly, check out my list of all the best low-carb vegetables.
To go even beyond, join Sweetashoney Members. Its free, and youll get all the Keto Tools you need!
Because the keto diet focuses on reducing the carb count, this keto fruit list can also be useful for people with type 2 diabetes as low-carb fruits have a low GI.
Table of Content
Fruit Helps Prevents Common Nutrient Deficiencies On Keto
The keto diet is by definition, limited. And with a limited diet, comes risk of vitamin & mineral deficiencies. These may not be felt at first, but over time they can have you feeling crummy on the diet.
Here are 3 big ones fruit helps address:
- Fiber. You need fiber for healthy digestion. Unfortunately for keto, fiber usually comes from carb-rich foods. Low-sugar fruit are the perfect solution to keep you regular on keto in addition to green leafy vegetables.
- Potassium. This vital electrolyte controls everything from your blood pressure to heartbeat.Your body depletes potassium when you transition to keto and fruits especially avocados are a great way to stay in balance.
- Vitamin C. This immune-boosting vitamin is also often found in fruits. Low-sugar berries are a great way to get Vitamin C on keto.
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Fruit Might Cause Bloating And Indigestion
As alluded to earlier, fruit contains large amounts of a simple sugar known as fructose, which is digested a bit differently than other simple sugars.
Fructose can cause indigestion, abdominal cramping, and bloating due to poor absorption in the lower gastrointestinal tract.
Moreover, the fruit we consume nowadays tends to be much larger in terms of size, meaning as a whole, we are eating more and more fructose. Not to mention the additive high-fructose corn syrup in many processed foods these days.
Now, bloating and indigestion wont intrinsically hinder weight loss. However, these symptoms can still lead to frustrating results and poor body image in chronically bloated people and experience gut distress. Fortunately, there are probiotics for gut health.
What Fruits Can You Eat On Keto Our Keto Fruit List:
We know that fructose can easily kick you out of ketosis. But when it comes to this fruit sugar, not all fruits are created equal. Some fruits are jam-packed with nutritional value without the sugar. Often, the micronutrient profile of low-carb fruit far outweighs any possible downside of the sugar found in them. So, what fruits can you eat on the ketogenic diet?
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Antioxidants: What Are They
Antioxidants are one of the most beneficial parts of consuming fruit, and for good reason. These molecules help to protect against free radicals which damage your cells. You can simply think of every food you eat causing a bad or good reaction inside your body. Too many low-quality foods produce a negative reaction, but foods with antioxidants help to protect your body from the damage.
The key is to maintain balance, as there are actually some functions inside your body which require free radicals. But on the other hand, if you have too many free radicals and not enough antioxidants, your body will shift into a state known as oxidative stress. This leads to many issues, and should be avoided at all costs.
Fruits contain antioxidants, but so do many vegetables which we recommend when following a keto meal plan. Low-carb vegetables like broccoli and spinach contain no sugar, but have the same amounts of beneficial antioxidants.
Whats Your Favorite Way To Eat Berries On Keto
1) Self Nutrition Data. Blackberries, Raw, Nutrition Facts & Calories.
2) National Institutes of Health Office of Dietary Supplements. Vitamin C.
3) Miller, M. G., & Shukitt-Hale, B. . Berry fruit enhances beneficial signaling in the brain. Journal of Agricultural and Food Chemistry, 60, 5709-5715.
4) Gonzalez, O. A., Escamilla, C., Danaher, R. J., Dai, J., Ebersole, J. L., Mumper, R. J., & Miller, C. S. . Antibacterial effects of blackberry extract target periodontopathogens. Journal of Periodontal Research, 48, 80-86. DOI: 10.1111/j.1600-0765.2012.01506.x
5) Self Nutrition Data. Strawberries, Raw, Nutrition Facts & Calories.
6) Giampieri, F., Tulipani, S., Alvarez-Suarez, J. M., Quiles, J. L., Mezzetti, B., & Battino, M. . The strawberry: Composition, nutritional quality, and impact on human health. Nutrition, 28, 9-19. DOI: 10.1016/j.nut.2011.08.009
7) Halvorsen, B. L., Carlsen, M. H., Phillips, K. M., Bohn, S. K., Holte, K., Jacobs Jr, D. R., & Blomhoff, R. . Content of redox-active compounds in foods consumed in the United States. American Journal of Clinical Nutrition, 84, 95-135. DOI: 10.1093/ajcn/84.1.95
10) Self Nutrition Data. Blueberries, Raw, Nutrition Facts & Calories.
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The Best Keto Fruits To Eat On Low
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On a strict low-carb diet and craving something sweet? Well, Im here to tell you YES, you can eat fruit on a ketogenic diet. You just have to watch your macros! This complete keto fruit guide will answer all your questions!
Im sure you have probably heard mixed messages about fruit on the keto diet. Some people will tell you that you need to avoid fruit because it has too many grams of carbs and will throw you out of ketosis! Then, you have others coming at you telling you that fruit is totally fine.
Well, which one is it?!?
I have good news for you you can include fruit in a keto meal plan. In fact, some types of fruit have health benefits that make them a great addition to your menu.
You do need to avoid large amounts of fruit sugar and carbs but some keto friendly fruits are fine to consume while on a low-carb diet for weight loss. Sweeter fruits tend to have a higher carb count than others because they have more natural sugars thats why this keto fruit guide is so important!
Lets break it down.
Starchy Vegetables And High
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .
Carb counts for high-sugar fruits:
- Banana : 24 g net carbs
- Raisins : 21 g net carbs, 22 g total carbs)
- Dates : 32 g net carbs
- Mango : 22 g net carbs
- Pear : 21 g net carbs
Carb counts for starchy vegetables:
- Corn : 32 g net carbs
- Potato : 33 g net carbs
- Sweet potato : 20 g net carbs
- Beets : 14 g net carbs
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Does Eating Fruit Spike Insulin On The Keto Diet
Fructose is mostly metabolized in your liver and does not elicit an insulin response like glucose does. However, eating large amounts of fructose can still impair insulin sensitivity since it is predominantly metabolized to fats in the liver and can elevate blood lipids.
Research suggests that fructose interferes with insulin signaling, thereby reducing your bodys natural ability to metabolize glucose and carbs.
Fructose also seems to reduce an important fat-loss hormone called leptin .
As such, even though fructose isnt insulinogenic, it doesnt mean its always a healthy nutrient. Ultimately, you want to limit your fructose intake regardless if youre on a high-carb diet or the keto diet. To see the full list of top 30 foods to avoid on keto read more.
Other Medium Carb Fruits
- Plums have 11g carbs, 10g of which are sugar and only 1,4g fiber.
- Clementines have 12g carbs, 9g of which are sugar and 1,7g fiber.
- have 11g carbs, 9g of which are sugar and 2g fiber.
- Pineapples have 13g carbs, 10g of which are sugar and only 1,4g fiber.
- Peaches have 10g carbs, 8g of which are sugar and1,5g fiber.
- Nectarines have 11g carbs, 8g of which are sugar and 1,7g fiber.
- Dragon Fruit have 13g carbs, 8g of which are sugar and 3g fiber.
- Guavas have 14g carbs, 9g of which are sugar and 5g fiber.
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Fruit Can Increase Sugar Cravings
Many people assume that fruit is the way to curb their sweet tooth and cravings for sugar, but thats not necessarily how it always pans out physiologically.
In reality, fruit might be filling in the immediate moments after you consume it, but within an hour or so, youll be hungry again.
Remember, most fruit is just sugar and contains minimal amounts of protein or fat, which are much more satiating per gram. This is precisely why eating things like red meat and fish is so filling.
Even though many fruits contain fiber, the amount isnt enough to be filling . Naturally, for those on the keto diet, its just not practical to use fruit as your only source of fiber low-carb vegetables are the superior option.
Low Carb Fruits List: Searchable Guide To Carbs In Fruit
Here it is, the definitive low carb fruits list! This list comes highly requested by my readers who need to know: whats the verdict on carbs in fruit? Is there any such thing as keto fruit or is it too good to be true? After receiving such positive feedback on our low carb vegetable list, I wanted to create a searchable, sortable guide to display a low carb fruits list as well.
And as always, dont forget to PIN it for later!
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Low Carb Fruits: Eat These On Keto
You may notice that there was one food missing from our avoid list berries. Berries are rich with antioxidants and just so happen to be lower in carbs, thanks to its rich fiber content.
The color of the berry alerts you to the nutrients and antioxidants found within, and blueberries, for example, contain anthocyanins. These have been linked with improved brain function, as well as numerous health benefits. It is important to note, however, that we recommend small amounts of berries, just a small handful, in order to stay in ketosis.
The best berries to consume on keto include blueberries, blackberries, strawberries, and raspberries. Some experts may also recommend plums or cherries, for consumption on a ketogenic diet. Again, about half of the serving size of the chosen fruit is ideal for maintaining ketosis.