What Fruit Can You Eat On Keto? – Overview
A keto (ketogenic) diet is very low in carbs, and it’s meant to help people reduce their carb intake and uphold a metabolic state known as ketosis.
So keto is not about the foods you eat but rather how they affect your overall carb count for the day.
However, some foods that have added sugars or the highly-processed ones are not advisable at all. Foods high in carbs make you reach your daily carb count quickly.
For instance, if your limit is 50 carbs per day and you eat a banana, it will take up more than half of your allowance.
Still, you can enjoy healthy and flavorful fruits on keto; it just depends on the type of fruit and the serving size.
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 it’s stabilized by fiber, water, and other nutrients. Fiber and water make your body feel full, so you’re less likely to overeat fruits than processed foods.
That’s why it’s 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 can’t eat on keto, including their carb count.
The 8 Keto-Friendly Fruits Include:
Avocados are regularly used as vegetables; however, they are biologically known as fruits. Avocados are a great addition to keto, thanks to their high composition of heart-healthy fats.
Avocados are low in net carbs comprising about 8.5 grams of carbs and 7 grams of fiber per 100-gram serving.
What’s more, avocados comprise other vital nutrients such as folate, potassium, Vitamin C and Vitamin K.
Cantaloupes are a kind of muskmelon closely related to other types of melon, such as canary melon, honeydew, and watermelon.
Cantaloupes are very low in net carbs comprising 12.7 grams of carbs and 1.5 grams of fiber per 150-gram serving.
In addition, a single cantaloupe serving gives your body a healthy dose of folate, potassium, and Vitamin K.
Lemons are renowned citrus fruits used to flavor beverages, desserts and meals. Lemons can be a great addition to keto diets, with roughly 5.5 grams of carbs and 1.5 grams of fiber per fruit.
Lemons are mainly rich in pectin, a kind of fiber that helps fight inflammation, regulate blood sugar levels and slow the development of cancerous cells.
In addition, lemons are rich in a couple of other nutrients such as Potassium, Vitamin B6, and Vitamin C.
Peaches are a kind of stone fruit renowned for their vague skin, as well as their juicy and flavorful flesh.
Peaches have a low amount of net carbs with 14.7 grams of carbs and 2.5 grams of fiber per 150-gram serving.
By regulating intake portions, you can pair peaches with other low-carb foods and fit them into your keto diet.
In addition, peaches are rich in other vital micronutrients such as niacin, potassium, Vitamin A, and Vitamin C.
Apart from being one of the healthiest fruits in the berry family, raspberries are a great addition to keto diets.
A 120-gram serving of raspberries only has 7 grams of net carbs with about 15 grams of carbs and 8 grams of fiber.
Raspberries also feature other important micronutrients such as copper, manganese, Vitamin C, and Vitamin K
Strawberries are healthy and flavorful. They are also low in carbs and high in fiber, making them a good fit for a keto diet.
A 150 gram serving of strawberries offers only about 11.7 grams of carbs and 3 grams of fiber.
Strawberries are an abundant source of other important micronutrients such as folate, manganese, and Vitamin C.
In addition, strawberries are rich in antioxidants, including anthocyanin, ellagic acid, and procyanidins.
Tomatoes are used as a vegetable in most recipes and meals, but biologically tomatoes are classified as fruits.
Tomatoes have a substantially lower carb count compared to many other fruits allowing them to fit easily in keto diets.
A 180 gram serving of raw tomatoes has about 7 grams of carbs and 2 grams of fiber.
In addition, tomatoes have crucial compounds such as beta carotene, lycopene, and naringenin.
Watermelons are flavorful fruits that fit easily into keto diets. Watermelons have relatively low net carbs with about 11.5 grams of carbs and 0.5 grams of fiber per 152-gram serving.
Watermelons are rich in a variety of micronutrients such as copper, potassium, and Vitamin C.
In addition, watermelons contain lycopene which is an antioxidant that helps decrease cell damage and fight illnesses.
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:
- Kiwi Fruits
Do note that the fruits on the list above aren’t bad; they are flavorful and nutritious. But due to their high carb composition, they are difficult to incorporate into a keto diet.
Can You Have Fruit Juice While On Keto?
It’s 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 it’s not factored in your daily carb limit. And although fiber is indigestible, it helps other foods move easily in the intestines.
All in all, fruits are considered off-limits for people on keto diets.
However, as illustrated above, there are plenty of fruits out there with low net carbs that can be incorporated into a keto diet.
Still, low-carb fruits need to be eaten in moderation to avoid exceeding the daily carb limit.
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