Are tangerines suitable for a ketogenic diet. Can you eat tangerines while maintaining ketosis. What are the best low-carb fruit alternatives for keto dieters. How do tangerines compare to other fruits in terms of carbohydrate content.

The Carbohydrate Content of Tangerines: A Keto Perspective

Tangerines are a popular citrus fruit known for their sweet flavor and easy-to-peel skin. However, when it comes to a ketogenic diet, these fruits pose a challenge due to their high carbohydrate content. Let’s examine the nutritional profile of tangerines to understand their compatibility with a keto lifestyle.

A 100g serving of raw tangerines contains:

• 11.54g net carbs
• 13.34g total carbs
• 1.8g fiber
• 0.31g fats
• 0.81g protein
• 53 calories

The high net carb content of tangerines makes them problematic for those following a strict ketogenic diet. To maintain ketosis, most individuals need to limit their daily net carb intake to 20-30g. Consuming even a small serving of tangerines could potentially use up a significant portion of this daily allowance.

Why are tangerines not keto-friendly?

Tangerines are not considered keto-friendly for several reasons:

1. High net carb content
2. Low fat content
3. Potential to disrupt ketosis

The ideal macronutrient ratio for a ketogenic diet is approximately 70% fat, 20-25% protein, and 5-10% carbs. Tangerines, with their high carb and low fat content, do not align with these proportions.

Alternative Low-Carb Fruits for Keto Dieters

While tangerines may not be suitable for a ketogenic diet, there are several low-carb fruit options that can be enjoyed in moderation. These fruits provide essential nutrients and fiber while keeping carbohydrate intake in check.

Berries: Nature’s Low-Carb Fruit Gems

Berries are often hailed as the best fruit choice for keto dieters due to their relatively low carbohydrate content and high nutritional value. Let’s explore some keto-friendly berry options:

• Strawberries: 8g net carbs per 100g
• Blackberries: 10g net carbs per 100g
• Raspberries: 12g net carbs per 100g

These berries not only offer lower carb content compared to tangerines but also provide substantial fiber, which can aid in digestion and promote feelings of fullness.

Other Keto-Friendly Fruit Options

Beyond berries, there are other fruits that can be incorporated into a ketogenic diet in moderation:

• Avocado: Often considered a vegetable, avocados are actually a fruit and are exceptionally keto-friendly due to their high fat content and low net carbs.
• Olives: Another fruit that’s often mistaken for a vegetable, olives are low in carbs and high in healthy fats.
• Coconut: Fresh coconut meat is relatively low in carbs and high in fiber and healthy fats.

The Importance of Portion Control on a Ketogenic Diet

While some fruits can be included in a ketogenic diet, portion control remains crucial. Even low-carb fruits can contribute significantly to daily carb intake if consumed in large quantities.

How to incorporate fruits into a keto meal plan?

To enjoy fruits while maintaining ketosis, consider the following strategies:

1. Measure portions carefully using a food scale or measuring cups
2. Include fruit as part of a meal rather than as a standalone snack
3. Balance fruit intake with high-fat, low-carb foods
4. Track daily carb intake to ensure you stay within your target range

The Nutritional Benefits of Fruits: Finding Balance on Keto

While the ketogenic diet primarily focuses on limiting carbohydrate intake, it’s important to recognize the nutritional benefits that fruits provide. Many fruits are rich in vitamins, minerals, antioxidants, and fiber, all of which contribute to overall health and well-being.

Key nutrients found in fruits

• Vitamin C: Essential for immune function and skin health
• Potassium: Important for heart and muscle function
• Folate: Crucial for cell growth and DNA synthesis
• Antioxidants: Help protect cells from oxidative stress
• Fiber: Aids digestion and promotes feelings of fullness

While tangerines may not fit into a strict ketogenic diet, it’s worth considering ways to incorporate small amounts of nutrient-dense, lower-carb fruits to ensure a well-rounded nutritional intake.

The Role of Fiber in Keto-Friendly Fruits

When evaluating fruits for a ketogenic diet, it’s essential to consider not just the total carbohydrate content, but also the fiber content. Fiber is a type of carbohydrate that the body cannot digest, and it doesn’t impact blood sugar levels in the same way as other carbs.

Net carbs vs. total carbs: What’s the difference?

Net carbs are calculated by subtracting the fiber content from the total carbohydrates. This calculation gives a more accurate picture of the carbs that will impact blood sugar and potentially affect ketosis.

For example, while tangerines contain 13.34g of total carbs per 100g, their net carb content is 11.54g due to the presence of 1.8g of fiber. In contrast, berries often have a higher fiber content, which results in a lower net carb count despite potentially higher total carbs.

Glycemic Index and Glycemic Load: Considerations for Fruit Selection

When choosing fruits for a ketogenic diet, it’s helpful to consider not just the carbohydrate content, but also how these carbs might affect blood sugar levels. This is where the concepts of glycemic index (GI) and glycemic load (GL) come into play.

What is the glycemic index?

The glycemic index is a measure of how quickly a food can raise blood sugar levels. Foods are ranked on a scale from 0 to 100, with higher numbers indicating a more rapid increase in blood sugar.

What is glycemic load?

Glycemic load takes into account both the glycemic index of a food and the portion size, providing a more accurate picture of how a specific serving of food might impact blood sugar levels.

While tangerines have a moderate glycemic index of around 42, their glycemic load can be higher due to their sugar content. In contrast, berries tend to have both a lower glycemic index and glycemic load, making them a better choice for maintaining stable blood sugar levels on a ketogenic diet.

Incorporating Fruit Flavors into a Keto Diet: Creative Alternatives

For those who enjoy the flavor of tangerines or other high-carb fruits but want to maintain ketosis, there are creative ways to incorporate these flavors into a keto-friendly diet.

Keto-friendly fruit flavor alternatives

• Essential oils: A drop of food-grade tangerine or orange essential oil can add fruit flavor to beverages or desserts without the carbs.
• Sugar-free flavored syrups: Look for keto-friendly syrups that mimic fruit flavors.
• Fruit-infused water: Add a small piece of fruit to water for flavor, but avoid consuming the fruit itself.
• Fruit-flavored tea: Many herbal teas offer fruit flavors without the carbs.

These alternatives allow you to enjoy fruit flavors while adhering to the strict carbohydrate limits of a ketogenic diet.

The Impact of Fruit Consumption on Ketosis

Understanding how fruit consumption affects ketosis is crucial for those following a ketogenic diet. While fruits like tangerines can potentially disrupt ketosis due to their carbohydrate content, the impact can vary depending on individual factors and overall diet composition.

Factors influencing the impact of fruit on ketosis

• Individual carbohydrate tolerance
• Activity level
• Metabolic health
• Overall macronutrient balance
• Timing of fruit consumption

Some individuals may be able to consume small amounts of higher-carb fruits like tangerines without exiting ketosis, especially if they are very active or have a higher carbohydrate tolerance. However, for most people following a strict ketogenic diet, it’s safer to opt for lower-carb fruit options or to avoid fruits altogether.

Monitoring ketosis

If you choose to include fruits in your ketogenic diet, it’s important to monitor your ketone levels to ensure you remain in ketosis. This can be done through various methods:

1. Blood ketone meters
2. Urine ketone strips
3. Breath ketone analyzers

Regular monitoring can help you understand how different foods, including fruits, affect your individual ketosis levels.

Seasonal Considerations for Keto-Friendly Fruits

When following a ketogenic diet, it’s worth considering the seasonality of fruits. While tangerines and many other citrus fruits are typically winter fruits, some lower-carb options are available year-round or have specific peak seasons.

Seasonal availability of keto-friendly fruits

• Spring: Strawberries
• Summer: Blackberries, raspberries
• Fall: Cranberries
• Year-round: Avocados, lemons, limes

Opting for seasonal, locally-grown fruits can not only provide fresher options but may also offer better nutritional value. Additionally, seasonal fruits are often more affordable and environmentally sustainable.

The Role of Fruits in Micronutrient Balance on Keto

While the ketogenic diet is primarily focused on macronutrient ratios, ensuring adequate micronutrient intake is crucial for overall health. Fruits, including tangerines, are often rich sources of vitamins and minerals. When excluding or severely limiting fruit intake on a keto diet, it’s important to find alternative sources of these nutrients.

Key micronutrients found in fruits and their keto-friendly sources

• Vitamin C: Found in tangerines and other citrus fruits, can also be obtained from bell peppers, broccoli, and Brussels sprouts.
• Potassium: Present in many fruits, can be found in avocados, spinach, and salmon on a keto diet.
• Folate: Common in fruits, also available in leafy greens, eggs, and liver.
• Manganese: Found in many fruits, can be obtained from nuts and seeds on keto.

By ensuring a varied diet rich in low-carb vegetables, nuts, seeds, and high-quality proteins, it’s possible to meet micronutrient needs without relying on higher-carb fruits like tangerines.

Fruit Consumption and Gut Health on a Ketogenic Diet

Fruits, including tangerines, are often valued for their fiber content, which plays a crucial role in gut health. When following a ketogenic diet that limits fruit intake, it’s important to consider the impact on digestive health and find alternative sources of fiber.

The importance of fiber for gut health

Dietary fiber supports gut health in several ways:

• Promotes regular bowel movements
• Feeds beneficial gut bacteria
• Helps maintain a healthy gut lining
• May reduce the risk of certain digestive disorders

Keto-friendly sources of fiber

While fruits like tangerines may be limited on a keto diet, there are numerous low-carb, high-fiber foods that can support gut health:

• Leafy greens (spinach, kale, collard greens)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Chia seeds and flaxseeds
• Avocados
• Coconut (in moderation)

By incorporating these foods into a ketogenic meal plan, it’s possible to maintain gut health without relying on higher-carb fruits.

The Psychological Aspect of Fruit Restriction on Keto

For many people, fruits like tangerines are not just a source of nutrition but also a source of pleasure and comfort. Restricting or eliminating these foods on a ketogenic diet can have psychological implications that are important to address.

Strategies for managing fruit cravings on keto

1. Focus on allowed foods you enjoy: Cultivate an appreciation for the foods that are permitted on your ketogenic diet.
2. Experiment with keto-friendly desserts: Create low-carb versions of fruit-based desserts using allowed ingredients and flavorings.
3. Practice mindful eating: Pay attention to the flavors and textures of the foods you can eat, enhancing your enjoyment of meals.
4. Address emotional eating: If fruit cravings are linked to emotional needs, find alternative ways to address these feelings.
5. Consider cyclical or targeted keto approaches: Some variations of the ketogenic diet allow for periodic higher-carb intake, which might include fruits.

Remember, a successful diet is one that is sustainable in the long term. If completely eliminating fruits like tangerines causes significant distress, it may be worth exploring modified approaches to the ketogenic diet that allow for occasional fruit consumption while still maintaining overall low-carb intake.

Conclusion: Balancing Nutritional Needs and Ketogenic Goals

While tangerines and many other fruits may not be compatible with a strict ketogenic diet due to their high carbohydrate content, it’s crucial to maintain a balanced approach to nutrition. The decision to include or exclude certain foods should be based on individual health goals, nutritional needs, and personal preferences.

For those committed to maintaining ketosis, focusing on low-carb fruit alternatives and ensuring adequate intake of nutrients from other sources can help create a well-rounded, ketogenic meal plan. However, it’s always advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions.

Ultimately, the key to a successful and sustainable ketogenic diet lies in finding a balance that supports your health goals while allowing for enjoyment and variety in your meals. Whether that includes small amounts of higher-carb fruits like tangerines or relies entirely on lower-carb alternatives will depend on your individual circumstances and preferences.

Are Tangerines Keto? | Sure Keto

Are Tangerines Keto?

Tangerines are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Tangerines should be avoided on keto because they are very high in net carbs (11.54g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other fruits that are low in net carbs.

Low in Fats

Tangerines are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Tangerines are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Tangerine

Raw

​

Quantity

11.54 g

net carbs

13.34 g

carbs

1.8 g

fiber

0.31 g

fats

0.81 g

protein

53

calories

Calculate Your Ideal Macros for Keto »

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5 Delicious Low Carb, Low Sugar Fruits You Need To Eat More Of

[Last updated 7th March 2023]

Fruits have many health benefits, but not all are created equal.

Some varieties contain a large amount of carbohydrates and therefore sugars.

Some people, such as those with diabetes, need to consider how much sugar they eat and choose diabetes-friendly options.

This article will look at the amount of sugars found in various fruits and lists the best choices if you are looking to control your intake.

Contents

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How Much Fruit Should I Be Having Each Day?

Adults need 2-2.5 servings of fruit each day.

This is equivalent to around 2-2.5 cups of whole fresh fruits.

According to the most recent Dietary Guidelines for Americans, most adults are not meeting these recommendations.

Image source

Eating the daily recommended servings of fruit has been shown to improve mental health and decrease risk of cardiovascular disease and mortality rates related to cardiovascular disease and cancer (3, 4, 5, 6).

Still, some people are worried about the sugar naturally found in fruit, especially those trying to lose weight or lower their HbA1c.

Generally speaking, the sugar in fruit is nothing to worry about though. The beneficial components of fruit far outweigh any potential negatives.

Summary: Fruit has many health benefits and should be included as part of a healthy well balanced diet. However, the majority of adults do not eat enough. Aim for at least 2 servings per day.

The Best Low Carb, Low Sugar Fruits

For those looking to limit their sugar intake, some fruits are better than others.

Each of the fruits below contain 15 grams of carbohydrates or less per serving and suitable for even those with blood sugar issues.

A serving of fruit is equivalent to 1 cup. One cup of fruit is the same as:

• 1 banana, apple, pear or orange
• 2 small apricots, plums or kiwi fruits
• 7 large strawberries or a handful of grapes

1.     Berries

Berries are a delicious and versatile fruit.

• Strawberries contain only 8 grams of carbohydrates per 100 grams. When eaten as a snack, 1 cup of strawberries has only 49 calories and 3 grams of fiber. If you’re following a low-FODMAP diet, you can enjoy up to 10 strawberries (7).
• Blackberries provide only 10 grams of carbohydrates per 100 grams. Blackberries are also much higher in fiber, with 1 cup offering 7.6 grams. That’s almost a quarter of the recommended daily fiber intake.  These berries are also a great source of vitamin C, an important vitamin for our immune system, collagen formation and wound-healing (8, 9, 10).
• Raspberries have 12 grams of carbohydrates per 100 grams and are also high in fiber at 6.5 grams per 100 grams. Up to 10 raspberries can be included in a low FODMAP diet (11).

All three of these berries are also naturally low in sugar, at no more than 5 grams per 100 grams. That’s just over 1 teaspoon.

The great thing about berries is you can do almost anything with them.

Add to smoothies or natural Greek yogurt, serve alongside a cheese board, incorporate into your muesli or cereal, or add to your water.

Summary: Strawberries, blackberries and raspberries are a great low-carb, low-sugar and high-fiber snack.

2.     Melons

Melons are a refreshing fruit, especially during hot summer months.

They’re also a great low-carb option. Cantaloupe and watermelon both provide only 8 grams of carbohydrates per 100 grams. Honeydew is only slightly more at 9 grams per 100 grams (12, 13, 14).

Unlike berries, though, melons generally have less fiber. Each contains less than 1 gram per 100 grams.

All melons are a good source of vitamin C and A. Cantaloupe and honeydew are also high in potassium, an important electrolyte (15).

Watermelon also has a very high water content, which is great for staying hydrated. Dehydration has many negative health consequences, such as heart and kidney complications, electrolyte imbalances and a drop in blood pressure (16).

However, if you’re following a low FODMAP diet, you may want to limit your watermelon intake. Especially if you are sensitive to fructose, fructans and sugar polyols. Opt for up to half a cup of honeydew or cantaloupe instead.

Try adding some melon to any of your favorite salad recipes for a surprisingly sweet and tasty twist.

Summary: Melons are low in calories and carbohydrates and high in water. They’re also a good source of vitamin A, C and potassium.

3.     Stone Fruits

Low-carb stone fruit options include apricots, cherries, nectarines, peaches and plums.

Per 100 grams, each of these stone fruits provides 10-12 grams of carbohydrates. Peaches come in at the lowest (10 grams), while cherries are highest (12 grams) (17, 18).

They also yield 10 grams or less of natural sugar per 100 grams. A single serving of a peach or nectarine (150 grams) also provides a modest 2.3 grams of fiber.

This added benefit of fiber can have a positive effect on type 2 diabetes and metabolic syndrome by assisting to improve insulin sensitivity and aid in weight loss (19, 20, 21).

These stone fruits are a good source of both vitamin C and A. Vitamin A is an important nutrient for eye health and the immune system (22).

Stone fruits can sometimes be an issue if you suffer from any FODMAP intolerances. Most contain high amounts of sugar polyols, while nectarines, peaches and cherries are also high in fructans.

It’s best to enjoy these fruits when they are in season in the US. Try nectarines, peaches and plums from May to November, and apricots and cherries from May to July.

Stone fruits are also a welcome addition to many other dishes. Try lightly grilling slices of these fruits and adding to a salad or incorporate into your morning muesli or porridge.

Summary: Stone fruits are low in carbohydrates and high in vitamin A and C and dietary fiber.

4.     Tangerines (Mandarins)

Part of the citrus family, tangerines are a convenient snack, especially in the winter.

They provide only 47 calories and 12 grams of carbohydrates per single serve of fruit (1 medium tangerine). They’re also relatively low in natural sugars at 9.3 grams (23).

Tangerines are a source of cryptoxanthin, a type of carotenoid, which is converted to vitamin A in the body. Observational studies have shown the antioxidant effect of carotenoids may be protective against mortality related to cardiovascular disease and some cancers (24, 25).

Tangerines can be used in a variety of ways, using either the fresh fruit itself or the skin as a zest. Try adding mandarin slices to a savoury dish or to give extra flavor to your favorite stir fry or pasta recipe.

Summary: Tangerines are a good low-carb, high-antioxidant fruit to enjoy during winter.

5.     Pineapple

A classic summer favourite, pineapples are surprisingly low in carbohydrates.

Pineapples contain only 13 grams of carbohydrates per 100 grams. However, they can be easy to overeat, which can lead to an excess calorie and sugar intake (26).

A whole cup of pineapple contains 82 calories and 16 grams of sugar, equivalent to 4 teaspoons.

Like all fruits, pineapple is a great source of vitamin C. You can get almost 100 percent of your total recommended daily intake from just 1 cup.

Pineapple is also low in FODMAPs, which is good news for those who have sensitivities.

Pineapples also contain bromelain. This enzyme has been shown to possess anti-inflammatory properties and may assist in relieving arthritis pain and nasal congestion (27, 28).

Try incorporating pineapple into traditionally savoury dishes. You can try pineapple on a hamburger; mixed into salsa; added to a burrito or taco; or in a pineapple slaw served alongside some pulled pork.

Summary: Pineapples are a low-carb, low-FODMAP fruit that contain anti-inflammatory properties.

Other Low Carb, Low Sugar Fruits

If you’re curious about what other fruits are low carb, low sugar, below is a summary of many different varieties.

All fruits are listed per 100 grams. Remember to keep in mind how much you are eating in one sitting, or throughout the day. Try to stick to the 2-2.5 cups of fruit per day recommendation.

There Are Plenty Of Low Carb, Low Sugar Fruits To Enjoy

There is no need to fear fruit.

If you’re watching your weight or managing diabetes, there are plenty of low-carb options available.

These include berries, melons, stones fruits, tangerines and pineapple.

Many fruits are also high in vital nutrients like fiber, antioxidants, vitamins and minerals, so you should aim to have at least two pieces of fruit (equal to 150 grams or 1 cup) per day.

Try to include mostly fresh fruit in your diet and avoid processed, sugary fruit juices. Consider these options too if you are diabetic.

Remember, fruit doesn’t always have to be eaten as a solo snack. Try adding it to smoothies, drinks, salads and various savory dishes.

What and how much fruit to eat on a keto diet?

Fruits on a keto diet is one of the most relevant and popular topics, it is very often discussed on social networks and forums.

On the one hand, fruits are associated with fructose, which has similar properties to sugar. And these are the properties that are fundamental and decisive on a keto diet.

As we know, the keto diet is based on reducing the consumption of these simple sugars and complex carbohydrates – no or minimal amount in the diet. Such a change in nutrition leads to the fact that the body uses not glucose, but ketone bodies for current energy needs. This state can be achieved when the amount of carbohydrates in the diet is limited to 50 grams per day. Therefore, fructose and sucrose should be kept to a minimum during the diet.

On the other hand, it is widely believed that on a keto diet, you can eat a little bit of both.

What is fruit

Have you thought about what fruits are? A sweet product given by nature? We all love Wikipedia gives interesting information about the definition.

Fruit – juicy edible fruit of a tree or shrub . In the Old Russian language, the word “fruit” did not exist, … any fruits were called vegetables or vegetables.

“Fruit” is not a botanical term, but a household and economic one. On the farm, edible plants and edible parts of plants are divided into fruits, vegetables, nuts , grain crops, etc. In everyday life, a berry is also a juicy fruit.

An article on the site gives a definition referring to the Great Russian Encyclopedia, and we will “recover” for a more specific definition there.

FRUITS …- edible juicy fruits of cultivated and wild plants. …F. contain easily digestible carbohydrates, vitamins, organic. acids, etc.

As you can see, not a word about sugar and sweetness. This makes the question “is it possible to have fruits on a keto diet” is not entirely correct. After all, it turns out that unsweetened fruits on a keto diet should have the same attitude as vegetables.

How, then, are fruits different from vegetables, if not in sweetness? In order not to get confused, let’s finally turn to the encyclopedia of differences. In short, fruit is fruit of a tree or shrub . Plus, they store the seeds for further reproduction, and wax is the edible part of the plant. These can be leaves, stems, roots, bulbs and even flowers (broccoli).

Of course, it turns out that the fruit is also an edible part of the plant, but the difference is that in the case of the fruit, it is separated from the plant itself over time, but the vegetable is not.

Non-obvious fruit

Avocado

The first, most common unsweetened fruit on the keto diet is the avocado. It is indeed classified as a fruit according to the definitions above, but is often associated with a vegetable in the minds of consumers.

Lovers appreciate its creamy texture, which goes well with a variety of dishes. This is because avocados are mostly fat, and by adding them to your diet, you will significantly increase the amount of fat consumed. The perfect fruit for the keto diet!

Half an avocado contains up to 15 g of fat and at the same time less than 2 g of carbohydrates. Not having a bright sweet taste, it is not at all like the fruits we are used to. But it can be a great addition to keto meals, including sweet ones. For example, as an addition to cocktails or pastas.

Olives

Yes, this is another not obvious fruit. Small and slightly salty. Ten small olives contain about 3 grams of fat and about 1.5 grams of digestible carbohydrates. There is no reason to skip them on a keto diet. You can easily add them to your keto menu.

Tomatoes

Another unexpected discovery that everyone makes sooner or later is that the tomato associated with a vegetable is actually a fruit. This takes away from many salads the right to be called vegetable. What is ketchup then? Let’s leave the analysis of the semantics of jams and sauces for another article.

This red fruit is great on a keto menu. 170 g of tomatoes contain only 4 g of net carbohydrates. Tomatoes are also a great source of potassium, an ingredient recommended to supplement a ketogenic diet.

The conclusion is that unsweetened fruits on a keto diet are recommended, and you can eat them without restrictions (of course, without going to extremes) as side dishes.

Sweet fruits on a keto diet

Now let’s move on to the question of sweet fruits on the keto diet, those that contain more sugar.

It is possible and necessary to eat fruit. But not all. Avoid high sugar fruits in your diet. These are primarily bananas and mangoes. They are the undoubted leaders in terms of sugar content.

The amount of sweet fruits consumed on a keto diet depends primarily on how strictly you adhere to the option. The main rule is not to go beyond the established daily limit.

And don’t eat all the fruits at once, to prevent a rise in blood sugar levels.

Berries are much better for a keto diet. They fit perfectly into the balance of macronutrients. The amount of sugar contained in them ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimum amount of carbohydrates are often acidic (raspberries, currants).

If sweet fruits and berries contain sugars, why eat them at all? It is worth including them in your diet because they contain polyphenols (a substance responsible, among other things, for the sour, characteristic taste), which are important in the prevention of many diseases. This is due to the strong antioxidant properties of these compounds – protection from certain oxidative processes.

Lowest carbohydrate fruits and berries:

• Raspberries: Half a cup (60 g) contains 3 g of digestible carbohydrates.
• Blackberries: Half a cup (70 grams) contains 4 grams of digestible carbohydrates.
• Strawberries: Half a cup (100 g) contains 6 g of digestible carbohydrates.
• Blueberries: Half a cup (50 g) contains 6 g of digestible carbohydrates.
• Plums: One medium (80 g) contains 6 g of digestible carbohydrates.

You can afford some sweet fruits on a keto diet. Just remember about the number of carbohydrates:

• Kiwifruit: One medium sized (70g), contains 8g of digestible carbs.
• Tangerines: One medium-sized (75 grams) has 7 grams of digestible carbs.
• Cherries: Half a cup (90 grams) contains 9 grams of digestible carbohydrates.
• Peach: One medium-sized (150 grams) contains 13 grams of digestible carbs.

Fruits and berries on a keto diet: what can you do?

By Dr. Andreas Eenfeldt, MDD, medical review by Dr. Bret Scher, MD

Most fruits and berries are high in carbohydrates. That is why they taste so sweet. You can even say that fruits and berries are a sweet gift of nature.

In general, the sweeter or larger the fruit, the more sugar it contains. If you’re following a keto diet, then unlike many berries that are low in sugar, it’s best to try to eat less fruit.

Below you will find a list
fruits with high sugar content. On the left is a list of fruits that can be
eat on a keto diet.

Berries

The numbers mean – the amount of carbohydrates / 100 grams

Each number represents the percentage of carbohydrates contained in 100 grams of each berry. So, for example, 100 grams of blueberries (about 3 handfuls) contain 12 grams of carbohydrates.

On a keto diet, you can eat some raspberries, blackberries and strawberries. You should be careful with blueberries, as the carbohydrates contained in them are very quickly absorbed by the body. Eat blueberries in small portions and not very often. Or, eliminate blueberries from your diet altogether.

Fruit

Most fruits contain quite a lot of carbohydrates, which is not at all good for those who go on a keto diet and plan to stick to it in the future. In the image below, each number represents the percentage of net carbs found in 100 grams of each fruit. One medium-sized orange contains about 9 grams of carbohydrates.

The numbers mean – carbs/100 grams

If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs), you will exceed your daily keto carb limit. According to the rules of a strict keto diet, you can not eat more than 20 grams of carbohydrates / day.

Fruit
= Sweet treat of nature

On a keto diet, small amounts of berries are allowed from time to time, which will not affect ketosis in any way. A few cherries and a small plum won’t hurt your figure. However, if you’re not sure how much fruit you can eat to stay in ketosis, measure your body’s ketones and find out how your body reacts to fruit.

But doesn’t our body need the vitamins found in fruits? Not necessary. These vitamins are also found in vegetables. Moreover, some vegetables (bell peppers, cabbage) contain more vitamin C than any citrus fruits, and the sugar and carbohydrate content of vegetables is much lower.

Top 5
fruits you can eat on a keto diet

On a keto diet, fruits are sometimes allowed in small amounts. Add a spoonful of unsweetened whipped cream to them and don’t worry that your body will come out of ketosis. It will not happen.

Here is a list of some
fruits and the amount of carbohydrates they contain:

• Raspberry : half a cup (60 grams) contains 3 grams of carbohydrates.
• Blackberry : Half a cup (70 grams) contains 4 grams of carbohydrates.
• Strawberries : eight medium fruits (100 grams) contain 6 grams of carbohydrates.
• Plum : One medium plum (65 grams) contains 7 grams of carbohydrates.
• Blueberries : Half a cup (75 grams) contains 9 grams of carbohydrates.

Fruit
snacks

In any case, fruit can serve as an excellent substitute for any chocolate bar, muffin or candy.

Even though many other fruits are high in carbohydrates, sometimes you can afford to eat a few. Just pretend it’s candy. You will immediately understand how much you can eat. Below you will find a list of some fruits and their description:

• Kiwifruit: One medium-sized fruit (70 grams) contains 8 grams of carbohydrates.
• Cherries: Half a cup (75 grams) contains 8 grams of carbohydrates.
• Tangerine: One medium-sized fruit (75 grams) contains 9 grams of carbohydrates.
• Cantaloupe: One cup (160 grams) contains 11 grams of carbohydrates.
• Peach: One medium-sized fruit (150 grams) contains 13 grams of carbohydrates.

Fruit
then and now

Many people ask, “Isn’t eating fruit natural from an evolutionary point of view?” To find the answer to this question, one must take into account the fact that the fruits grown today are very different from those that people ate in the past. Nowadays, many fruits are grown artificially, which is why they contain a lot of sugar, and, accordingly, more carbohydrates.

In addition, in the past, fruits were available to people only in season.