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Fruits To Avoid On A Keto Diet
- All juices
- Dried varieties such as dates, apricots, and raisins
- Fruit candy of any variety
- Canned or jarred fruits with added sugar or syrup
- Although highly nutritious, fruits high in net carbs, such as bananas, mangos, dates, pineapples, peaches, and oranges may be difficult to fit into a very low-carb diet.
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Keto Fruit Chart: Carbs In Fruit
Now that you have the keto friendly fruit list, youre probably wondering about the carbs in all these fruits. Thats where this keto fruit chart comes in you can see the net carb counts in each one at a glance, so youll know the best keto fruits to eat.
For an even more complete listing of carbs in fruit, check the keto food list, which has a printable version as well.
Youll notice one keto fruit that stands out from the rest in this chart monk fruit! It is rarely eaten fresh, but its potent extract is a popular keto sweetener because it contains zero net carbs. If youre not familiar, check out this article: What is monk fruit and is it keto?
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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List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20-40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
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Prohibited Or Allowed Fruit Combination In The Keto Diet
Different types of low-carbohydrate fruits can be combined in a keto diet without any problems. You just have to be careful with the amount and number of carbohydrates that are obtained with them.
We can combine different types of berries to prepare desserts, decorate keto cake or cheesecake. Or make a homemade low carb smoothie.
Serve a delicious and crunchy salad of avocado, tomatoes and other green leafy vegetables with keto dressing. Season with lemon juice, olive oil and sea salt.
Citrus fruits and iron
Iron is available in two forms in food heme and non-heme .
Heme is better absorbed than non-heme. To increase its absorption, we can include in our menu foods containing vitamin C.
For example, combine a vitamin C-rich lemon with spinach, which is a source of non-heme iron, to improve iron absorption.
Tomatoes with fat
Some nutrients, such as fat-soluble vitamins and carotenoids, need fat to be absorbed by the body.
Carotenoids are compounds found in red, orange and dark leafy vegetables. Contained in tomatoes.
How Many Fruits In The Keto Diet Should We Eat Per Day
A person who aims to consume no more than 100-150 g of carbohydrates per day can easily get them by consuming several fruits and other foods rich in carbohydrates.
But someone who is on a very low-carb ketogenic diet with less than 50 grams of carbohydrates per day should be more careful with the amount of fruit. At such low values, attention should be paid to the choice of carbohydrate sources.
One serving of low-carbohydrate vegetable salad would be much more nutritious than several fruits containing the same amount of carbohydrates.
Choose fruits high in fiber, rich in nutrients and low in glycemic index. They have less effect on blood sugar.
If we follow a keto diet with up to 50 grams of carbohydrates per day and want to get them only from the fruit, we can take the maximum for the day:
- 350 g of blueberries
- 650 g of berries
- 580 g avocado
Therefore, carefully calculate your daily allowance and try to follow it strictly so as not to get out of ketosis.
Fructose in fruits
The fruits have a sweet taste because they contain fructose and glucose. They also have fiber and a lot of water. There is a lot of talk about the harmful effects of table sugar and high-fructose corn syrup. Mainly because they contain large amounts of fructose.
Excessive fructose intake leads to health problems, including obesity, type 2 diabetes and metabolic syndrome. The possible harmful effects of fructose relate to that of added sugars, not to foods that naturally contain it.
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Fruit Makes Keto More Sustainable
People love fruit for a reason. Its delicious!
And the more you can effectively bring fruit into your diet, the less limited you will feel. Feel less limited, and your low-carb or keto diet becomes more sustainable.
Which means more time to enjoy the many health benefits that brought you to the diet in the first place.
Can I Have Fruit Juice
If you are following an IIFYM approach to low carb eating then technically, you can have a small portion of fruit juice within your macros.
But here is where I start to caution you.
Fruit juice, even homemade, is sugar water. You are basically taking all the good stuff from eating fruit, removing it and leaving a super concentrated, sugary, hyper-palatable beverage, that is very easy to over consume.
If you can drink fruit juices and still stay on track , then by all means who am I to say you cant.
However, I strongly encourage you to stick to fresh, whole, fruits that are in season.
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Net Carbs In 15 Keto Fruits
When counting carbs, it is best to focus on net carbs.
This is calculated by subtracting the fiber from the total carbohydrate content because fiber has little to no caloric value in the body.
Fiber has the added benefit of stabilizing blood sugar levels by slowing down digestion.
Here are 15 low-carb, high fiber keto fruits that can easily fit into a well-planned modified keto diet.
Avocado: The Lowest Carb Most Versatile Keto Fruit
Being very low in carbs and packed with healthy fats, fiber, and electrolytes, avocado is a nutritional powerhouse of a keto-friendly fruit.
It is also one of the most versatile fruits for the keto diet. For example, you can use avocado to add a velvety texture to keto ice cream, provide a satisfying fudginess to low carb brownies, or turn it into an edible bowl for delicious savory toppings, among others.
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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.
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.
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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.
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Plain Greek Yogurt And Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.
A half cup of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein (
As a pure fat source, olive oil contains no carbs. Its an ideal base for salad dressings and healthy mayonnaise.
Because it isnt as stable as saturated fats at high temperatures, its best to use olive oil for low-heat cooking or add it to foods after theyve been cooked.
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. Its ideal for salad dressings, mayonnaise, and adding to cooked foods.
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