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?
What Carb Level To Choose
Do you need to stick to a keto diet, consuming under 20 grams of carbs a day? Or would you have good results with a moderate low carb diet, consuming 20 to 50 grams of carbs a day?
People with a lot of weight to lose, type 2 diabetes, insulin resistance, metabolic syndrome or sugar and/or food addiction, may find that they get their best results on a keto diet, keeping carbs very low.11 When starting out, however, they may experience keto side effects, like the keto flu, until they are adapted to burning more fat.
People who want to lose pounds but still have good insulin sensitivity, have less weight to lose, or still have good blood sugar levels can often do very well on a moderate or even liberal low carb diet.12 They are less likely to experience significant side effects. Lean, active, and healthy individuals can also do very well on liberal low carb.
We believe many people may do best starting out on a strict keto diet.13 This will give you the best idea of whether you like how you feel, how it impacts you, and what sort of results you get.14 Then, as you hopefully achieve your health and weight goals, you can decide whether to add more carbs back into your diet to a level where you feel your best and can maintain your health goals.
Net carbs = digestible carbs, i.e. total carbs minus fiber. & larrhk
Other Keto Smoothie Recipes
Looking for other keto diet smoothies? Here are a couple of low carb smoothies to make next:
We also offer a keto recipe page which features all of our very low carb dishes! Have you checked it out yet?
Don’t forget to subscribe to our Weekly Newsletter to be kept up-to-date on all of the latest and greatest recipes!
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Key Takeaway On Keto Fruits Low Carb Fruit Intake And The Keto Diet
As a final takeaway, always be cautious when consuming fruit on a ketogenic diet. You must limit your carb intake low enough to enter ketosis, so its best to eat low-carb fruits in moderation.
Remember that fruit is essentially natures candy. It is filled with high amounts of glucose and fructose, which can decrease ketone production and make it difficult to enter ketosis. To learn more about what you should and shouldnt eat to enter and sustain ketosis, read through our in-depth keto food list.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
Should I Use Frozen Or Fresh Blueberries
You can use either fresh or frozen blueberries to make this low carb berry smoothie.
Frozen blueberries will add more of a frozen texture to your smoothie, whereas fresh blueberries will make it a bit juicier.
Whether you use frozen or fresh berries, your keto berry smoothie with almond milk will have the same amount of nutrients and carbs.
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What Is A Keto Diet
A keto diet is one that focuses on cutting a persons carbs. During a keto diet, the goal is to consume as few calories from carbohydrates as possible. Doing so puts your body in a state of what is known as ketosis. Ketosis occurs when the body begins to burn fat as a source of energy as opposed to the commonly used glucose. When done safely, keto diets are a great way to lose weight.
Arent Fruits The Best Source Of Vitamins And Minerals
There seems to be a bit of a myth in modern health culture that fruits are natures best sources of vitamins and minerals. While many fruits are absolutely rich in polyphenols, antioxidants, and other micronutrients, that arent necessarily the best sources of those compounds.
In fact, many of the vitamins and minerals you find in fruits are abundant in keto-friendly foods like low-carb vegetables, organ meats, eggs, seafood, and more.
Many people presume that eating more fruit leads to better health and longevity, but a contemporary meta-analysis actually suggests that vegetable consumption is the primary factor in reducing the risk of illness and life-threatening conditions.
Because of that, it is important to understand which vitamins and minerals should be supplemented while on keto.
All that being said, this article is not trying to say that there are no fruits to eat on keto, or that fruit is intrinsically unhealthy. Certainly, fruit can be a wholesome and healthy food group to consume. Now, lets take a look at the best fruits to eat on keto and their nutritive values.
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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.
What You Can Eat On A Keto Diet:
Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.
- Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage .
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil , mayonnaise.
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
- Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters .
- A selection of berries: Blueberries, blackberries, raspberries, all in moderation.
- Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
- All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.
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Can You Eat Fruit On A Keto Diet
So, can you eat fruit on a keto diet? The answer is yes if youre eating low-carb fruit in moderation. Fruits such as berries, starfruit, melons, tomatoes and avocados are a great way to satiate your sweet cravings while staying in ketosis and getting your daily serving of antioxidants.
If youre new to the keto diet or have been following the diet for a long time, theres no reason to avoid fruits completely. Add a serving of keto fruit to your next breakfast or lunch or even have them as a pre-workout or post-workout snack if you feel like your body is craving some sugar.
Net Carbs In Blueberries
If youre consuming blueberries that are raw, they contain approximately 11 grams of carbs. Typically, blueberries that are unsweetened tend to have a much larger amount of carbohydrates. The same can be said for sweetened dried blueberries, as they too contain a high sum of carbs. If youre consuming a full cup of blueberries that are raw, they 21g of carbs in total. Be sure to assess your intake before consumption.
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Example Of A Keto Diet Macros
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Tomato: The 2nd Lowest Carb Fruit & Perfect For Savory Keto Meals
Tomatoes are a keto staple for many savory recipes. They are the perfect base for keto sauces and soups and can be eaten roasted, sun-dried, or raw with other keto foods.
This keto fruit is also a great source of vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene, which has been linked to a reduced risk of heart disease and cancer.
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Legumes Nuts And Seeds
Although excellent sources of fat, nuts add up quickly in protein and carbs. Snack on fattier nuts such as walnuts, macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Limit high-carb nuts like pistachios and chestnuts, and pass on most beans.
Use nut milks and nut flours in moderation, and check your labelsmacronutrients can vary widely between brands. Youll want a product with fewer carb counts per serving and no extra additives, sugar, starches or binders.
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Wheres The Beef On Your Keto Food List
Things get complicated if you follow a dirty keto food list and eat drive-thru burgers and hot dogs on the regular.
Heavily processed proteins are higher in preservatives, additives and inflammatory fatty acids that can derail your health goals over time on a low-carb diet. When you do eat meat, prioritize quality. For the biggest nutritional benefit, look for grass-fed, organic, pasture-raised or wild-caught proteins.
Make no mistake: Ground beef and bacon alone are not the keys to keto. If you get more protein than your body can use, your body will begin converting protein to sugar through a process called gluconeogenesisand kick you out of ketosis.
Stick to your macros and balance your plate with lots of quality fats, moderate protein and plenty of vegetables from our clean keto food list.
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How We Define Low Carb And Keto
At Diet Doctor, we define the different levels of carbs this way:
- Ketogenic low carb < 20 gram net carbs per day.5This level of carbohydrates is defined as below 5 energy percent carbs in our recipesor, if it is a meal, 7 grams of carbs or less.6 In our ketogenic recipes the amount of carbs per serving is shown in green balls.
- Moderate low carb 20-50 net grams per day. This level is defined as between 5-10 E% carbs in our recipes and the amount of carbs per serving is shown in yellow balls.
- Liberal low carb 50-100 net grams per day. This means 10-20 E% carbs in our recipes and the amount of carbs per serving is shown in orange balls.
Note: Although our recipes are arranged by percent calories of carbs, protein, and fat, we do not feel you need to calculate these on your own. We provide them as a reference, but practically we recommend you limit your carbs, ensure adequate protein, and adjust fat as needed for satiety and taste. That eliminates the need to constantly calculate percent macros.
Avocados Raspberries And Lemons Are Keto
Fruits To Avoid On Keto
All fruits listed below have more than 12 grams of carbs per 100-gram serving.
While on a keto diet, you need to avoid the fruits indicated below as well as dried fruits because they have concentrated sugars. Some of the fruits to avoid include:
Do note that the fruits on the list above arent bad they are flavorful and nutritious. But due to their high carb composition, they are difficult to incorporate into a keto diet.
Dried Fruit Or Trail Mix
When fruit is dried, its sugar is concentrated into smaller serving sizes.
For example, a single pitted Medjool date has 18 grams of carbs, 2 of which are dietary fiber .
While dates are nutritional powerhouses, they concentrate too much sugar to reasonably be part of a keto diet.
Similarly, mixed dried fruit packs 31 grams of carbs per 1/4 cup , which can easily put an end to ketosis .
These are often blended into trail mix, which also often includes chocolate chips, candies, or sugar-coated nuts. This is another food to avoid, as it can easily put you over your carb allotment for the day.
Instead, aim for fresh berries to satisfy your sweet tooth. These are fairly low carb, with less than 4 grams of carbs per 1/4 cup (
If youre craving starchy vegetables, try lightly grating them onto a salad or bowl rather than making them the main feature of a dish.
You can also swap these for small or moderate portions of jicama, which is naturally slightly lower in carbs, at less than 3 grams of carbs per 1/4 cup .
Mashed or riced cauliflower can also be a good substitute for starchy potato-centered recipes.
As a rule of thumb, spinach, mushrooms, tomatoes, cucumber, and celery are generally better suited for your keto goals.
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How Much Fruit Can You Have
On a keto low-carb diet , you’re probably better off choosing berries over other fruits.Also keep in mind that you dont actually need to eat fruit. You can get any nutrient found in fruit from vegetables without all the sugar. Therefore, perhaps you should try eating plenty of low-carb vegetables instead.7
Even on a more moderate low-carb diet youll have to be careful with fruit probably no more than about one to two servings per day.
On a liberal low-carb diet you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.
Best Fruits To Eat On Keto
Below we have compiled a list of the best fruits to eat on keto and their nutrition content. Each of the listed fruits has 12 grams of net carbs or less per 100-gram serving. Naturally, these values are for the main edible parts of the fruits
You might notice that avocado is on the list, which many people incorrectly assume is a vegetable. Tomato is also technically a fruit, but for simplicitys sake, its not included.
As you can see from the list, the best sweet-tasting fruits to eat on keto are berries . Its also important to note that berries are high in polyphenols and are some of the richest sources of antioxidants of any natural food.
Avocado, on the other hand, is arguably the best fruit to eat on keto due to the heart-healthy monounsaturated fats it contains, along with it being a great ingredient in a ton of keto recipes.
Watermelon is another great option for the keto diet due to its satiating qualities and dense water content. Most people will find that they get full fairly quickly when eating watermelon because they are, in a sense, drinking more fluid by doing so.
If you want to know more about what to eat, we have compiled the ultimate list of keto-friendly foods.
While its not conventional to eat lemon and lime slices, lime juice and lemon juice make for great flavorings while on the keto diet. Try squirting a bit into your water or on top of a salad for a little extra citrus kick.
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How Can Carbohydrate Restriction Be Healthy If It Means Limiting Natural Foods Like Fruits And Vegetables
This week Id like to tackle one of the most important questions that I get asked. However, before getting to the question, I think its worth investing a few minutes to frame this discussion around a theme tightly linked to it sugar. If youve been following the nutrition news lately, you may have noticed that Dr. Rob Lustig has made some headlines. If youll recall, Dr. Lustig is arguably the worlds expert on fructose metabolism, and I included a link to his now-gone-viral YouTube video on fructose toxicity from 2+ years ago in my post, Sugar 101. In the February 2nd issue of the journal Nature, Dr. Lustig and his two colleagues make the following case: Sugar consumption is linked to the dramatic rise in obesity, diabetes, cancer, heart disease, and Alzheimers disease . Effectively, sugar speeds up our aging process. The metabolic effect of sugar, and fructose in particular , is nearly identical to that of ethanol . As such, sugar should be regulated in a manner commensurate with the damage it causes. If you have access to Nature , I highly recommend reading it. But if you cant access it , at least look at this. Let me lay out a few facts. First, our consumption of sugar is increasing at a staggering rate. We consume, on average, about four times the amount of sugar today that we did 40 years ago, even though our consumption of sucrose is going down. How, you ask? Because we have more than made up for it with the ubiquitous addition of high frContinue reading > >