Fruits are the labor of nature and a beneficial creation for the human body, which has both delicious sweetness and also great privileges for health concerns. Every fruit is unique and Luscious in its way, with its distinct characteristics. They are a crucial part of a healthy and nutritional lifestyle however with low-carb diets such as keto require specific criteria of fruit choice. It is not like you are going to restrict it totally but you are going to choose the ones which fit the low-carb and low-sugar profile of the keto diet.
Fruits and Ketosis; What is the Puzzle?
Some people question that fruit is an essential part of a healthy lifestyle, so why it is not included in the keto diet? Not all fruits are restricted on this diet plan, but the ones which contain high carbs and sugars as they make disturb the main initiate of keto which is ketosis, ketosis only happens when there are inadequate carbs available to the body but if we consume high-carb fruits it can cause the process to stop.
So, you can eat fruits but the ones with a low-carb and low-sugar profile in moderate portion size.
The Sugar Content of Fruits
The sugar content that fruits mostly comprise upon are the simple sugars known as glucose, fructose, and sucrose, all of them are very high in carbs and sweetness which can disturb the ketosis metabolic process because the body is getting its carb content from these fruits.
The sugars break down very quickly in the body and get absorbed in no time, especially glucose but the fruits with fibers do not get absorbed in the blood as the fibers are indigestible, so as result the sugar also does not get dissolve, this characteristic makes them very keto-friendly.
Can a Person Consume Fruit on this Diet?
A person can consume fruits while being on the keto diet, as they are a great source of natural sweetness, vitamins, and minerals. The only thing that you be taken into consideration is which fruit you are consuming and in which proportions. All fruits contain sugar and net carbs in some amounts either high or low, so when you are following a keto diet, it is important to avoid high-carb and sugary fruits as they can stop the process of ketosis, due to the availability of glucose in the blood.
The perfect fruit for keto is the ones with net carbs between 4 to 5 and sugars between 3 to 5, and prefer those that contain high-fiber and high-water content, as they are more filling and nutritional.
How much Fruit you can Eat daily on the Diet Plan?
The preferable amount of carbohydrates that we can consume on a keto diet is 50 grams per day as suggested by the Harvard school of public health but you can also minimize the amount to 20 grams for more efficient and fast results.
You can easily accommodate fruits in your diet plan, but the points to remember are;
- The fruit should not exceed the carbs limit of keto
- You can consume the fruit in small portions for example if you are eating a bowl of berries on the keto diet, it is more preferable option to eat it throughout the day gradually and reasonably rather than consuming them all at once.
- Choose the fruits with more water content and high fibers
- Incorporate the fruits that are natural and organic not the ones made artificially.
- 1 type of fruit is good per day rather than two or three choices however, eating a different fruit for the whole week is an excellent option.
Best 12 Fruits that you can eat on a Keto Diet (Forget about counting Carb Grams in Low Carb Fruits)
Watermelon is a refreshing summer fruit that has a high-water content with a low-carb profile, with a sweet taste that satisfies your sweet cravings. It also contains vitamin A which further benefits us in our diet plan. A half-cup serving of diced watermelon contains about 6 grams of net carbs. 4 grams of natural sugars and 23 calories in total, it is a great fruit choice for keto.
Some people have this concept that tomato is a vegetable but in reality, it is a fruit that is low both in carbs and fats, makes it suitable for keto. A small serving portion of tomatoes comprises about 3 grams of sugar and in total 16 calories. Tomato also contains a good amount of lycopene which scientific studies have suggested that is very good for preventing heart problems. It is a very versatile fruit that can eat on its own or in various sweet and savory dishes.
For a detailed Review on Tomatoes on Keto, Checkout our article
Avocado is a fruit that has a creamy texture and Luscious taste, a ½ cup of serving contains about 7 grams of net carbs, 12 grams of fats, and very low in total calories. It also comprises about 404 milligrams of potassium, 7 grams of sugar, and 6 grams of dietary fibers. You can use this fruit as a topping for various sweet and savory salads or you can eat it just on its own.
Coconut is an excellent fruit choice either dried or fresh, it is having a low-carb profile with a high amount of MCT oil, a kind of fat molecule which speeds up the ketosis process. If you are including this fruit in your keto diet plan, just remember to consume it in a small portion has 1 cup contains about 290 calories, and also do not add any kind of added sugars with it.
Lemon is one of the best low-carb fruits out there, which contains low calories with a high amount of vitamin C which is a very healthy and beneficial nutrient. It regulates the body’s electrolytes and speeds up the metabolism. 1 lemon contains about 5 grams of net carbs, you can use it in various drinks, as dressing for salads or for garnishing on savory dishes.
Blackberries are a great fruit for weight loss and ketosis, you can eat them raw or in different recipes. A ½ cup of blackberries contains 7 grams of carbs, 3 grams of fiber, 3.4 grams of sugar with less fat content and it also has vitamin C, vitamin K, and potassium, the total calories of half cup of this fruit are 31 grams.
Star fruit is very attractive due to its name and unique shape, but it is one of the lowest sugar-containing fruits. One moderate-sized star fruit contains about 3 grams of net carb and 3 grams of fiber, 30 calories in total, which makes it very preferable for a keto diet.
Cantaloupe is a refreshing summer fruit that gives a feeling of fullness for a longer time, it contains about a total of 27 calories. A half-cup serving has 5 grams of net carbs, 7 grams of sugar and it also provides various vitamins and minerals such as potassium, vitamin A and vitamin C. It is great to eat as a snack in a keto diet.
Rhubarb is a rare fruit that has a tart taste profile that you can enjoy as raw, roasted, or pureed in smoothies and sauces. A half-cup serving contains about 1.7 grams of net carbs, 176 milligrams of potassium, 4.9 grams of vitamin C, 52 grams of calcium, and 60 international units of vitamin A and a total of 13 calories. Remove the seeds before eating as they can be toxic for health.
Strawberries are a delicious and juicy fruit that is very much keto-friendly due to their low-carb quality. A half-cup of strawberry contains 6 grams of sugar and 4 grams of net carbs, 27 calories in total. You can eat them raw or in cereals, yogurt bowl, and smoothies. Strawberry is a great source of vitamin C, potassium, and folate minerals, which makes it an antioxidant and anti-inflammatory food, beneficial for human health according to various scientific studies.
Unsweetened Acai Puree
Unsweetened acai as a solo fruit part is not high caloric at all, which makes it allowed on keto. It contains about 1 gram per 100 gram serving of fruit, you can enjoy it with your breakfast bowl or smoothies.
Lime is a low-carb fruit, which is not consumed as a whole fruit but its juice is very low in sugar which makes it a keto-friendly fruit. A single lime contains about 5 grams of net carbs and 32 % of vitamin C for your daily intake, you can use lime juice in various drinks and salad dressings.
Fruits to Avoid in Keto Diet
Not all the fruit options are keto-friendly as they contain high levels of sugars like; fructose, sucrose, and glucose, which makes them unsuitable for the diet plan. Although these fruits are very nutritional and healthy for good health while being on a low-carb diet, these caloric dense fruits can disturb the metabolic process of ketosis. Here are some of the fruits that you should avoid on a keto diet:
- Banana; 1 banana contains about 25 grams of net carbs.
- Apples; 1 medium-sized apple contains about 22 grams of net carbs
- Cherries; a half cup of cherries comprises about 10 grams of net carbs
- Kiwi: 1 medium-sized kiwi contains about 9 grams of net carbs
- Pear: 1 medium-sized pear contains about 21 grams of net carbs
- Orange: 1 medium-sized orange comprises about 13 grams of net carbs
- Grapes: 1 cup of grapes contains about 27 grams of net carbs
- Dates: 2 large dates contain about 37 grams of net carbs
- Pineapple: 1 cup of pineapple contains about 20 grams of net carbs
- Peach: 1 peach contains about 13 grams of net carbs.
Tips to Include Fruit in the Ketogenic Diet:
You can incorporate fruits in the keto diet in the following ways:
- You can use them in your breakfast cereal bowls.
- You can include them in low carb yogurt to give it more flavor and taste
- You can make fruit syrup to add on keto muffins, pancakes, etc.
- You can use them in various smoothies and green juices
- You can simply eat them raw and fresh
Fruits are a great natural food that is very healthy and nutritional, the keto diet also includes low-carb fruits and sugar in their nutrients. When you consume fruits on the diet plan, it gives you refreshment, feeling of pleasure, and fullness with various health benefits as providing various vitamins and minerals.