Because fruit is heavy in carbs, you would believe it’s off-limits on the popular, high-fat, low carb ketogenic diet.
Consider again.
You can eat fruit on a keto diet if you make the appropriate choices. You need to educate yourself on which fruits are suitable for a keto diet meal list and then eat them in moderation.
A Primer on the Keto Diet and Ketosis
First, you need to understand how keto may help you lose weight. The goal is to put your body into ketosis, a natural metabolic state in which your body burns fat rather than carbs.
This occurs because, on the keto diet, you typically consume 50 grams (g) or fewer of carbohydrates per day, according to Deborah Malkoff-Cohen, RD, CDCES, a nutritionist in the New York City region. While there are various variants of the keto diet, the Harvard T.H. Chan School of Public Health recommends consuming 70 to 80 percent of your calories from fat, 10 to 20% from protein, and 5 to 10 percent from carbs.
Because certain fruits contain more carbs than others, understanding which ones to avoid is critical for expediting weight loss and enjoying other potential keto advantages. According to Harvard Health Publishing, extensive, long-term, randomized controlled research on the keto diet is scarce, so it’s uncertain if keto is safe and effective to follow in the long run.
According to a review, it is also essential to know that keto can pose health risks to some people, including people with type 1 diabetes and type 2 diabetes who are on medication, people at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding.
According to Tori Schmitt, RDN, creator of YES! Nutrition in Dayton, Ohio, the so-called keto flu is a possibility (and perhaps likely) for everyone as your body adjusts to ketosis on the keto diet. According to Schmitt, the keto flu causes fatigue, irritability, headaches, and nausea. Fortunately, the keto flu only lasts one to two weeks. To be safe, consult with your healthcare provider to see whether keto is good for you.
What Fruits to Eat on a Low Carb Keto Diet
According to the website for the low carb Atkins diet, if you’ve decided keto is a good fit for your wellness goals and want to add fruit to your meal plan, choose fruits with the lowest amount of net carbs, which is the total amount of carb content in a fruit minus its fiber content (since the body can’t digest fiber), according to the healthy lifestyle website Ruled. The keto diet allows for around 25 grams of net carbs daily. Dietitians advocate eating the fruits listed below.
1. Avocados
Can’t get enough of them? You now have an excellent reason to consume more creamy green fruit. According to USDA statistics, a 12-cup serving of sliced avocado has over 11 g of fat and less than 3 g of net carbohydrates. While the fat level makes them nutritionally rich (a 12-cup portion includes 117 calories), a little goes a long way as a sandwich spread, salad topping, or dip. You’ll also receive a lot of fiber (17.5 percent DV) and potassium (354 milligrams [mg], which is 7.5 percent DV).
2. Blackberries
Blackberries may be a terrific addition to any keto diet plan, whether you add them to a dish or snack on a handful of them fresh. According to USDA statistics, a 12-cup serving has almost no fat (less than half a gram) and only 3 g of net carbs. The same serving size contains roughly 4 g of fiber (13 % of your daily value) and 3.5 g of sugar. In addition, blackberries provide 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-calorie fruit is also an excellent weight-loss snack, having around 31 calories per 12 cup.
3. Tomatoes
Tomatoes are commonly associated with vegetables, yet they are truly fruits. According to USDA data, a cup of cherry tomatoes has less than 30 calories and about 4 g of net carbs, making them keto-friendly. Tomatoes have a low calorie count due to their high water content, but study has shown that they also contain various antioxidants, such as beta carotene, vitamin C, and lycopene. According to a 2021 study, lycopene, a plant-based pigment, has anticancer effects and may help prevent heart disease.
4. Rhubarb
According to Almanac.com, this red-stalked fruit is rarely seen outside of its growth season, which runs from spring to mid-summer, although it may be preserved or pickled. According to USDA statistics, one diced cup of this tart crop has more than 2 g of fiber for 26 calories. It also contains extra protein, potassium, and vitamins C and A. The sour flavor of the fruit can be savored raw, roasted, or blended in a small, low-carb smoothie. Remember that the leaves can be excessively harmful owing to oxalic acid, according to MedlinePlus.
5. Star Fruit
According to the Wisconsin Department of Public Instruction, carambola, also known as star fruit, is native to Asia and is more frequent there than in the United States. It is named from the shape it takes when sliced and has a sweet and sour flavor. And if you’re on a keto diet and want to add variety, this fruit is worth trying. According to the USDA, a 1 cup of cubed star fruit includes roughly 5 g of net carbs and nearly 4 g of fiber. It also provides potassium and vitamin C and has a low calorie count (about 40 per cup).
6. Raspberries
According to a 2021 study review, these berries include flavonoids, potent antioxidants that can help decrease blood pressure and promote healthier arteries, reducing your risk of heart disease. A cup of fresh raspberries contains 64 calories but 8 g of fiber. According to USDA statistics, the net carbs in that serving are less than 7 g, with little more than 5 g of sugar. They’re delicious as a snack or a garnish for oatmeal or yogurt.
7. Cantaloupe
Cantaloupe, like other melons, is hydrating and low in calories, with roughly 54 calories per cubed cup, according to USDA statistics. Although its fiber content is low (less than 2 g per cup) and contains nearly 13 g of sugar, Cantaloupe has a decent amount of carbs per serving, making it a good choice for most keto diets. Like other fresh fruits, Cantaloupe is high in vitamins and minerals such as potassium, vitamins C and A, and beta carotene. A slice might be a tasty snack, or add some to your next salad.
8. Strawberries
Strawberries are yet another wonderful, sweet, and satisfying fruit that may be consumed in moderation on the keto diet. According to USDA data, a cup of sliced strawberries has more than 3 g of fiber and around 9 g of net carbs. With 53 calories a cup, strawberries are a low-calorie addition to yogurt, cereal, or smoothies. According to a 2021 study, strawberries contain antioxidant and anti-inflammatory properties. They are also high in antioxidant vitamin C.
9. Watermelon
USDA statistics show this juicy melon is a delightful way to get a keto-friendly fruit dose, with only 46 calories per diced cup. It’s not a fiber powerhouse like other melons, but the high water content controls calories and carbs, with less than 12 g per cup. According to experts at the USDA’s Agricultural Research Service, watermelon has approximately 1,500 critical phytochemicals, including antioxidants and lycopene.
10. Lemons
This bright citrus fruit and its juice are keto-friendly, so squeeze some into your ice water. USDA data shows one lemon comprises 3 g of carbs and just about 11 calories. According to the Cleveland Clinic, you’ll still get a dosage of immune-boosting vitamin C. This antioxidant fights free radicals (compounds associated with aging and chronic illness) and supports good digestion.
11. Olives
Olives are another fruit you probably didn’t realize was a fruit, but they certainly are. They are not only recognized for their anti-inflammatory properties, but they are also beneficial to heart health. (1)
Ten tiny olives provide around three grams of fat and approximately 1.5 grams of net carbs. According to Jadin, they’re also salty, which helps follow a keto diet.
12. Coconut
Coconut is high in fiber (7.2 grams per cup), which benefits your digestive system. Furthermore, it has been researched for its MCT (medium chain triglycerides) oil content, which may lower the risk of Alzheimer’s. (2 ,3)
One-half cup of shredded coconut flesh has 13 g of fat and 2.5 g of net carbs. Sugar is frequently added to coconut, so buy unsweetened or whole coconut and scrape the meat yourself.
13. Pears
“A medium pear is 25 g of carbohydrates but has the most fiber of any fruit—6 g—and tastes great with a nutty dip like almond butter, adding 1 g of fiber (and 3 g of carbs) per tablespoon to the snack,” Majumdar said. “Almond butter is a great way to meet fat goals too, with 6 g of total fat and only 0.5 g of saturated fat per tablespoon.”
Pears are high in anthocyanins, which have been shown in studies to lower the incidence of type 2 diabetes by 23% when eating five servings of anthocyanin-rich fruits like pears. (4)
14. Kiwi
“Kiwi are naturally portioned and a small fruit contains only 8 to 9 g of net carbs,” Hultin said. “Kiwi are rich in potassium and vitamin C as well as a great source of fiber, so they do complement a ketogenic diet.”
Take them and run! Kiwis are precisely portioned so you may have one as a snack or as part of a healthy keto breakfast.
0 Comments