Can you eat apples on a keto diet. Which fruits are actually compatible with ketogenic eating. How to incorporate low-carb fruits into your keto meal plan. What are the best fruit options for maintaining ketosis.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet, commonly known as keto, is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. This metabolic state occurs when the body burns fat for fuel instead of carbohydrates. While fruits are generally considered healthy, many are high in natural sugars and carbs, making them incompatible with a strict keto diet. However, some fruits can be incorporated into a ketogenic eating plan in moderation.

Why are most fruits off-limits on keto?

Most fruits contain significant amounts of natural sugars, primarily fructose, which can quickly add up to a substantial carbohydrate intake. On a ketogenic diet, the goal is to limit carbohydrate consumption to typically 20-50 grams per day, depending on individual factors. This restriction makes it challenging to include many common fruits in a keto meal plan without exceeding the daily carb limit and potentially disrupting ketosis.

The Apple Dilemma: Can You Eat Apples on Keto?

Apples are a popular and nutritious fruit, but they pose a challenge for those following a ketogenic diet. A medium-sized apple contains approximately 25 grams of carbohydrates, which is often the entire daily carb allowance for strict keto adherents. This high carb content makes apples generally incompatible with maintaining ketosis.

Are there any ways to include apples in a keto diet?

While whole apples are not keto-friendly, there are creative ways to incorporate small amounts of apple flavor into a ketogenic eating plan:

• Use a small amount of unsweetened apple sauce as a flavoring in keto baking recipes
• Add a few thin slices of apple to a keto-friendly salad for crunch and flavor
• Opt for apple-flavored teas or extracts to satisfy apple cravings without the carbs

It’s crucial to remember that these methods should be used sparingly and factored into your daily carb count to maintain ketosis.

9 Keto-Friendly Fruits to Enjoy on a Low-Carb Diet

While many fruits are too high in carbs for a ketogenic diet, several options can be enjoyed in moderation. Here are nine fruits that can be incorporated into a keto meal plan:

1. Avocados
2. Berries (strawberries, raspberries, blackberries)
3. Lemons
4. Limes
5. Olives
6. Coconut
7. Tomatoes
8. Star fruit
9. Rhubarb

How do avocados fit into a keto diet?

Avocados are an excellent choice for keto dieters due to their high fat content and low net carb count. A medium avocado contains approximately 12 grams of carbohydrates, but 9 grams of this is fiber, resulting in only 3 grams of net carbs. This makes avocados a nutritious and satisfying addition to keto meals, providing healthy fats, vitamins, and minerals without significantly impacting ketosis.

Berries: The Keto-Friendly Fruit Exception

Berries are often considered the exception to the “no fruit” rule on keto diets. While they do contain carbohydrates, their high fiber content and lower sugar levels compared to other fruits make them a viable option in moderation.

Which berries are best for keto?

The best berry options for a ketogenic diet include:

• Strawberries: 1 cup contains about 8 grams of net carbs
• Raspberries: 1 cup contains about 7 grams of net carbs
• Blackberries: 1 cup contains about 6 grams of net carbs

These berries offer antioxidants, vitamins, and a touch of sweetness while keeping carb intake relatively low. Blueberries, while nutritious, are higher in carbs and should be consumed more sparingly on a keto diet.

Citrus Fruits on Keto: Lemons and Limes

Lemons and limes are low in carbohydrates and can be used to add flavor to foods and beverages without significantly impacting ketosis. These citrus fruits are often used in small quantities, making their carb content negligible in most cases.

How can lemons and limes enhance a keto diet?

Lemons and limes can be incorporated into a ketogenic eating plan in several ways:

• Squeeze fresh lemon or lime juice over salads or grilled meats for added flavor
• Use zest in keto-friendly baking recipes
• Add slices to water or unsweetened tea for a refreshing, low-carb beverage
• Create keto-friendly salad dressings with citrus juice as a base

These citrus fruits not only add variety to keto meals but also provide vitamin C and other beneficial compounds.

Olives and Coconut: Unique Keto-Friendly Fruit Options

Olives and coconut are often overlooked as fruits, but they are excellent choices for those following a ketogenic diet. Both are low in carbohydrates and high in healthy fats, aligning well with keto principles.

Why are olives considered keto-friendly?

Olives are a great addition to a keto diet for several reasons:

• Low in carbohydrates: About 3-5 grams of net carbs per 100 grams
• High in healthy monounsaturated fats
• Rich in antioxidants and anti-inflammatory compounds
• Versatile in cooking and snacking applications

Olives can be enjoyed as a snack, added to salads, or used in cooking to enhance flavor without significantly impacting carb intake.

How does coconut fit into a ketogenic eating plan?

Coconut and coconut products are highly valued in keto diets due to their unique nutritional profile:

• High in medium-chain triglycerides (MCTs), which are easily converted to ketones
• Low in net carbs when consumed in moderation
• Rich in fiber, which aids digestion and promotes satiety
• Versatile in both sweet and savory keto recipes

Coconut meat, coconut flour, and unsweetened coconut milk can all be incorporated into keto meal plans to add variety and nutritional benefits.

Tomatoes: A Controversial Keto Fruit

Tomatoes are botanically classified as a fruit and can be included in a ketogenic diet in moderation. While they do contain carbohydrates, their nutritional benefits and relatively low net carb content make them a viable option for many keto dieters.

Are tomatoes truly keto-friendly?

The keto-friendliness of tomatoes depends on several factors:

• Carb content: A medium tomato contains about 4-5 grams of net carbs
• Serving size: Small amounts can be incorporated without significantly impacting ketosis
• Individual carb tolerance: Some keto dieters may be able to include more tomatoes than others
• Nutritional benefits: Rich in lycopene, vitamins C and K, and potassium

When consumed in moderation and factored into daily carb counts, tomatoes can be a flavorful and nutritious addition to keto meals.

Exotic Low-Carb Fruits: Star Fruit and Rhubarb

For those seeking variety in their keto fruit options, star fruit and rhubarb offer unique flavors and textures while remaining low in carbohydrates. These less common fruits can add interest to keto meal plans without compromising ketosis.

What makes star fruit a good choice for keto diets?

Star fruit, also known as carambola, is a keto-friendly option for several reasons:

• Low in net carbs: Approximately 4 grams of net carbs per 100 grams
• High in fiber, which aids digestion and promotes fullness
• Rich in antioxidants and vitamin C
• Unique flavor profile that can enhance both sweet and savory dishes

Star fruit can be enjoyed fresh, added to salads, or used as a garnish for keto-friendly desserts.

How can rhubarb be incorporated into a ketogenic eating plan?

Rhubarb is a tart vegetable often used as a fruit in culinary applications. It can be a valuable addition to a keto diet:

• Low in net carbs: About 2-3 grams of net carbs per 100 grams
• High in fiber, supporting digestive health
• Rich in vitamins K and C
• Versatile in cooking, can be used in both sweet and savory keto recipes

Rhubarb can be stewed with keto-friendly sweeteners, used in low-carb baking, or added to savory dishes for a tangy flavor boost.

Strategies for Incorporating Fruits into a Ketogenic Diet

While fruits are generally limited on a ketogenic diet, there are strategies to include small amounts without disrupting ketosis. The key is to be mindful of portion sizes and to choose fruits with the lowest net carb content.

How can you safely include fruits in a keto meal plan?

To incorporate fruits into a ketogenic diet without compromising ketosis, consider the following strategies:

• Track your daily carb intake meticulously, including any fruits consumed
• Use fruits as garnishes or flavor enhancers rather than main ingredients
• Opt for lower-carb fruits like berries and limit higher-carb options
• Pair fruits with high-fat foods to slow the absorption of sugars
• Consider using fruit extracts or essences for flavor without the carbs
• Experiment with keto-friendly fruit alternatives, such as low-carb berry jams

By employing these strategies, you can enjoy the flavors and nutritional benefits of fruits while maintaining a state of ketosis.

Are there any fruits that should be completely avoided on keto?

While no fruit is entirely off-limits if it fits within your daily carb allowance, some fruits are particularly high in carbohydrates and are generally best avoided on a ketogenic diet:

• Bananas: A medium banana contains about 27 grams of net carbs
• Grapes: A cup of grapes has approximately 26 grams of net carbs
• Mangoes: One mango can have up to 50 grams of net carbs
• Pineapple: A cup of pineapple chunks contains about 21 grams of net carbs
• Dried fruits: These are concentrated sources of sugar and carbs

These high-carb fruits can quickly use up your daily carb allowance and potentially kick you out of ketosis, making them unsuitable for most ketogenic eating plans.

In conclusion, while many fruits are too high in carbohydrates for a ketogenic diet, there are still options available for those who wish to incorporate some fruit into their low-carb lifestyle. By choosing low-carb fruits, monitoring portion sizes, and being mindful of overall carb intake, it’s possible to enjoy the nutritional benefits and flavors of fruits while maintaining ketosis. As with any dietary change, it’s important to consult with a healthcare professional or registered dietitian to ensure that your keto meal plan meets your individual nutritional needs and health goals.

Foods That Are Incompatible, From Bananas to Potatoes

Keto Diet: Foods That Are Incompatible, From Bananas to Potatoes

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Red apples, grapes, and bananas are all too carb-rich for keto.

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• The keto diet requires you to avoid carbohydrates and eat lots of protein and healthy fats.
• Bananas, apples, legumes, and potatoes contain too much natural sugar to work with the keto diet.
• Other seemingly healthy foods to avoid include dates and soy products.

Root vegetables

Carrots are healthy, but they’re pretty high in carbs.

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While vegetables are usually considered healthy, not all veggies are welcome on the keto diet. 

Root vegetables are high in fiber and somewhat high in carbs, which goes against the main principle of keto. However, it is possible to incorporate small portions of some lower carb root vegetables, such as carrots, onions, and beets, into your diet.

Other vegetables that grow below the ground — especially potatoes, sweet potatoes, and parsnips — contain enough carbohydrates to be counted as keto dealbreakers.

Legumes

The keto diet can be tricky for vegans, who typically rely on legumes for protein.

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Legumes, which include any kind of bean, lentils, sugar snap peas, and peas, are staples of many healthy eating styles. Vegan and plant-based eaters may turn to legumes as alternative sources of protein.

However, legumes are not so compatible with the keto diet. While legumes are good for you, they’re also high in carbs. Even the benefits of high fiber aren’t enough to offset the carb intake.

This means peanut butter is off limits as well, because peanuts are considered a legume.

Bananas

Bananas have too many carbs to be keto-friendly.

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Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they’re on the list of foods you can’t eat on the keto diet.

With 25g of carbs per 100g serving, bananas are too high in carbs. Even though they’re a complex carbohydrate with major potassium content, they’re not a good option if you want to achieve ketosis.

Cashews

Most nuts are fine for the keto diet, but not cashews.

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Most nuts are encouraged to be eaten on the keto diet, as they are high in natural fats and proteins. However, some nuts have too many carbs to support ketogenesis.

Cashews, chestnuts, and pistachios are considered too high in carbs for the keto diet.

Butternut squash

Butternut squash has a lot of natural sugar.

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In general, the sweeter a vegetable is, the more natural sugar it has. This means your favorite vegetables might not be the best options on the keto diet.

While some forms of squash are keto-approved, butternut squash is too high in glucose and carbs to make it a good fit.

Potatoes

It’s no surprise that potatoes are not a part of the keto diet.

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Starchy vegetables, like potatoes, are a definite “no” for the keto diet — they simply have too many carbs. You should be avoiding potatoes completely if you’re on the keto diet.

Other starchy vegetables to steer clear of include corn, yams, and sweet potatoes.

Grapes

Grapes are almost all carbs.

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Grapes are not allowed on the keto diet. Not only are they particularly high in sugar, but they are almost all carbohydrates — so even a small bunch of grapes can easily slow down or even stop ketogenesis.

Unfortunately, the no-grape rule also means you can’t have too much wine (or raisins) on the keto diet.

Energy bars

Many popular energy bars are too processed for the keto diet.

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There are some protein bars out there that are great for the keto diet, but not all energy bars are created equal.

Many energy bars are highly processed and filled with things like vegetable oil, artificial sweeteners, and additives that can all mess with the ketogenic state.

In general, you should avoid packaged snacks unless they’re specifically labeled as keto — and you should probably check the ingredients list just to be safe.

Red apples

You’ll have to settle for yellow or green apples if you’re eating keto.

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There are a lot of fruits that aren’t keto-friendly, thanks to their sugar and carb content. Red apples stand out because of how much sugar they have.

If you really want an apple, you’re better off with a yellow or a green one, which have less sugar. You should also limit the number of berries and citrus fruits you eat if you’re following the keto diet.

Mangoes and other tropical fruits

Most tropical fruits are way too sugary.

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It probably doesn’t come as a surprise that many tropical fruits are not allowed on the keto diet — after all, they are super sweet.

Anyone following the keto diet should say goodbye to fruits like mangoes, papayas, bananas, and pineapples.

Dates

Once again, dates are too sugary sweet for the keto diet.

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Dates are often a staple in healthy diets because they make a sweet snack that is also full of fiber and vitamins. But they’re a little too sweet to be keto-friendly. They’re high in sugar and should be avoided if you’re committing to the keto diet.

Smoothies

You’d have trouble making a smoothie with keto restrictions in mind.

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If you’re supposed to avoid most fruits on the keto diet, then it makes sense that fruit smoothies wouldn’t be allowed either.

Fruit smoothies can be full of sugar and even artificial ingredients. Any smoothie you buy in a store is unlikely to be keto-friendly. If you want to make a smoothie at home, use Greek yogurt or avocados as a base and avoid adding too much fruit.

Soy products

Tofu is a popular soy product.

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Although soy products are typically low-carb, some experts say tofu is not ideal for people on the keto diet.

Soy products are high in estrogen-like nutrients called phytoestrogens, which can affect hormone levels over time.

Additionally, many soy products are highly processed, which is a big keto no-no. Lastly, soy products are high in phytates, another soy-derived nutrient that can cause inflammation in the gut. For these reasons, experts recommend avoiding soy while on the keto diet.

Correction: February 8, 2023 — An earlier version of this story incorrectly described quinoa. It has a low glycemic index, not a high one, meaning it will not cause a dramatic spike in blood sugar that is to be avoided on the keto diet. For that reason, it was removed from the list.

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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.

That’s why you should only eat fruits in moderation on a keto diet and focus on the keto fruit list provided below.

• What Fruits Can I Eat On A Keto Diet?

• What fruits should I eat less often on Keto?

• What Fruits Should I Avoid On Keto?

• Conclusion

• Going Further

• Frequently Asked Questions

• My Favorite Fruit-Based Keto Recipes

The picture above is the list of keto fruit showing the top 16 low-carb fruits you can eat on a ketogenic diet or 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.

Let’s 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.

To go even beyond, join Sweetashoney Members. It’s free, and you’ll get all the Keto Tools you need!

Because the keto diet focuses on reducing the carbohydrate count, this keto fruit list can also be useful for people with type 2 diabetes as low-carb fruits have a low GI and therefore have a lower impact on blood sugar levels than higher-carb fruits.

What Fruits Can I Eat On A Keto Diet?

The lowest-carb fruits below are the ones you can safely include as a treat in your keto daily food plan.

These keto-friendly fruits all contain less than 6 grams of net carbs per 100 grams.

1. Avocado

Surprisingly, avocado is a fruit and not a vegetable! And they top this Keto fruit list!

Net carbs in avocado are very low, with only 2 grams of net carbs per 100 grams, and it’s a great fruit to create silky-smooth keto chocolate smoothies or keto fudgy chocolate cookies.

Avocadoes are also high in fiber, with up to 7 grams per 100 grams. Their total carbs count is 9 grams (including these 7 grams of fiber), which is quite low.

They are also rich in many other nutrients, including vitamins and minerals like magnesium, manganese, potassium, Vitamin B6, Vitamin K, and copper.

2. Rhubarb

Rhubarb is not a very popular keto fruit because it is very acidic and often requires a lot of sugar to cook and mask its acidity.

However, you can make delicious keto fruit puree by cooking rhubarb with sugar-free erythritol for a sweet keto treat.

Rhubarb compote is especially good on top of whipped cream for a low-carb, high-fat snack.

Rhubarb contains 3 grams of net carbs per 100 grams so it’s a great addition to many low-carb desserts.

3. Tomatoes

Like avocados, tomatoes are fruits and not vegetables, so we can include them in the list of the best keto-friendly fruits.

While tomatoes have a sweet taste, their carbs are low, with only 3 grams of net carbs per 100 grams and their calories are low as well.

They are delicious in salads with fresh mozzarella or in breakfast scrambled eggs.

4. Raspberries

Raspberries are the berry fruit with the least carbs, making them one of the best keto fruits.

The net carbs in raspberries are only 5 grams per 100 grams which makes raspberry very popular in keto dessert recipes.

They are a delicious addition to keto breakfast crepes.

5. Blackberries

Like raspberries, the carbs in blackberries are very low, with only 5 grams of net carbs per 100 grams.

You can eat blackberries on their own or on top of keto pancakes or whipped cream for a delicious quick dessert.

6. Strawberries

Many believe that strawberries are high in carbs simply because they have a delicious sweet flavor.

However, the net carbs in strawberries are only 6 grams per 100 grams, and it’s a fruit full of antioxidants (useful to fight against heart disease), vitamin C, folate, and several minerals.

They make the most delicious keto strawberry muffins for snacks or keto scones for breakfast!

7. Coconut Flesh

Carbs in coconut are quite low, with only 6 grams of net carbs per 100 grams. Coconut meat is an amazing addition to keto desserts to fix your sweet tooth.

You can use coconut meat from raw dry coconuts or from the store as unsweetened coconut flakes or chips.

Always check the ingredient list, as some brands add sugar to store-bought coconuts.

8. Lemon

You can eat lemon on a keto diet which is great news as lemon is a great flavor to add to many dishes and baking like this keto lemon pound cake.

The carbs in lemons are 6 grams of net carbs per 100 grams, which is very low considering that you often use lemon in servings of less than 2 tablespoons.

What fruits should I eat less often on Keto?

The moderate-carb fruits below are the ones you can eat in moderation on a keto diet. They all contain less than 10 grams of net carbs per 100 grams.

9. Watermelon

Carbs in watermelon are moderate, with 7 grams of net carbs per 100 grams, which is still considered moderate carbs.

However, watermelon contains lots of water, and therefore, a piece of watermelon feels very heavy.

It means that you won’t be able to enjoy a large amount of watermelon on a keto diet. A recommended serving will be 1/2 cup which brings you 5.5 g net carbs.

10. Cantaloupe or Rock Melon

Like watermelons, carbs in cantaloupe and honeydew melons are moderate, with 7 grams of net carbs per 100 grams, and should be eaten in moderation.

Cantaloupe is a delicious summer fruit to indulge in and serves as a fancy low-carb appetizer with fresh mozzarella and Italian prosciutto.

11. Peach

Carbs in peach are surprisingly not high, with a still moderate amount of 8 grams of net carbs per 100 grams.

Peaches are great to make keto crumble bars or keto peach cobblers.

12. Orange

Carbs in oranges are reaching 9 grams of net carbs per 100 grams, and therefore, oranges are considered a moderate-carb fruit.

So it should be consumed in moderation with a serving of up to 2 tablespoons of juice to flavor a keto cake or salad dressing, for example.

13. Cherries and Plums

Cherries and plums are very sweet fruits, but the great news is that they are still within the moderate-carb range with 10 grams of net carbs per 100 grams.

If you are on a keto diet, you won’t be able to eat large portions of this fruit, but they will perfectly fit a moderate-carb diet macro.

What Fruits Should I Avoid On Keto?

The higher carb fruits below are the ones you can eat in small servings on a keto low-carb diet.

They all contain less than 12 grams of net carbs per 100 grams, which is still quite low compared to some fruits like bananas (carbs in bananas are 20 grams per 100 grams).

Kiwi

Kiwis – or kiwifruits – are perfect for boosting your vitamin C, but that being said, they are high in carbs compared to similar keto vitamin C fruits like strawberries or oranges.

Carbs in kiwi are reaching 12 grams of net carbs per 100 grams. Therefore, kiwi servings should be small enough if you consider adding them to your keto daily meal plan.

Blueberries

Carbs in blueberries are higher than any other berries, with 12 grams of net carbs per 100 grams.

That’s why some keto macro applications will list blueberries as not keto-approved.

However, if you keep the portions under control, it’s fine to indulge in a few blueberries on top of a keto cream cheese pancake or to make a blueberry keto muffin.

Grapes

Grapes are not keto-friendly fruits. They contain 16.1 grams of net carbs per 100 grams. As a result, a single grape contains, on average, close to 3 grams of net carbs.

Apples

Apples contain 11. 6 grams of net carbs per 100 grams on average. Some varieties are lower in carbs and some higher.

Since apples are large fruits, a single fruit contains between 10 and 12 grams of carbs.

But you can easily replace apples on a keto diet. Try my Low-Carb Keto Apple Crisp for example!

Dragon Fruit

Dragon fruit, also called Pitaya, contains an average of 10 grams of net carbs per 100 grams, so it’s not very keto-friendly.

Durian

Durians are some of the most nutritious fruits because it contains a lot of fat and carbs. As a result, durians are not keto-friendly at all with an average of 23 grams of net carbs per 100 grams.

Jackfruit

Often used to replace pulled pork in vegan recipes, jackfruit is not a keto-friendly fruit with more than 22 grams of net carbs per 100 grams.

Lychee

Lychees are delicious small berries with a large seed and a thin crocodile-like shell, but they are not keto-friendly.

With more than 15 grams of net carbs per 100 grams, they are quite high in carbs.

Persimmons

Persimmons are very large berries commonly eaten in Asia where they are the most popular fruit. One hundred grams of persimmon contains 26.6 grams of net carbs, so they are not keto-friendly.

Cherimoya

Cherimoya or custard apple is a flavorsome fruit with a custardy flesh and too many carbs to be considered keto-friendly.

It contains 14.7 grams of net carbs per 100 grams.

Conclusion

So now, with this Keto Fruit List, you’ve learned what fruits are the lowest in carbs!

Avocados are the lowest carb fruits with 2 grams of net carbs per 100g. Rhubarb (3g net carbs/100) and tomatoes (3g net carbs/100g) are a close second. 

Going Further

To learn more about the keto diet, make sure to have a look at my article on starting the keto diet. It will give you plenty of tips to get going easily and avoid common pitfalls.

Take some time to calculate your carb count using my super-simple macro calculator. This will tell you how much carbs, fat, and protein you should take in a day.

If you want to supercharge your weight loss, have a look at my easy keto meal plans. They are simple, easy to follow, and as low as 17 grams of net carbs per day!

There’s a keto meal plan for everyone as I have regular, vegetarian, and vegan meal plans!

You should also have a look at my list of keto-friendly vegetables to learn which one from Spinach, Zucchini, or Cauliflower is your best keto veggie!

Frequently Asked Questions

What fruit can I eat on a keto diet?

The best keto-friendly fruits are avocado, rhubarb, raspberries, strawberries, and lemon.

What fruit is lowest in carbs?

Avocado is the lowest-carb fruit, and raspberries are the berries with the lowest net carb count.

Can you eat apples on keto?

No, a single apple contains 10 grams of net carbs.

Is An Orange Keto-Friendly?

Oranges contain 10 grams of net carbs per 100 grams making them not so keto-friendly. So you’d have to limit your portion to keep your carbs in check.

Can I have green grapes on keto?

One single grape contains 3 grams of net carbs. So on a keto diet, you’d have to limit yourself to a max of 2 grapes. It’s not a keto-friendly fruit.

Are dragon fruits keto-friendly?

Not really, pitayas or dragon fruits contain more than 10 grams of net carbs per 100 grams.

Are passion fruits keto-friendly?

No, passion fruits contain more than 13 grams of net carbs per 100 grams, making them not keto-friendly. However, since the portion is really small, a single fruit contains about 2 grams of net carbs, so if you stick to one or two, you can enjoy their taste.

Are frozen fruits keto-friendly?

The fact that fruits are frozen doesn’t change their nutritional values. So a frozen keto-friendly fruit is still keto-friendly. Similarly, a frozen high-carb fruit is still high in carbs.

Are Durians Keto-friendly?

No, durians contain more than 23 grams of net carbs per 100 grams.

Is Jackfruit Keto-friendly?

No, jackfruit contains 22.4 grams of net carbs per 100 grams, making it one of the least keto-friendly fruits.

Are lychees keto-friendly?

No, lychees contain more than 15 grams of net carbs per 100 grams.

Are Persimmons Keto-Friendly?

Persimmons are probably the least keto-friendly fruit with more than 26 grams of net carbs per 100 grams.

Is Cherimoya Keto-Friendly?

No, cherimoya contains more than 14 grams of net carbs per 100 grams.

My Favorite Fruit-Based Keto Recipes

If like me you like keto recipes with fruits, you’ll love these:

You can print this keto fruit list and ask me any questions about it on Instagram! 

What fruits can you eat on a keto diet

Health

Are fruits toxic?

Almost 10 years ago, Dr. Robert Lustig delivered his famous lecture on the dangers of fructose to the body. “Fructose is alcohol without intoxication!” the pediatric endocrinologist warned. A university lecture that hit YouTube went viral like a cat video. Since then, Lustig has not tire of talking about the dangers of fructose, recording new lectures and publishing scientific papers on this sweetener. In one of these studies, in the comparative table “Drunkenness and regular consumption of fructose”, 8 out of 12 effects are the same. Alcoholics and those whose diet is high in fructose suffer from metabolic disorders, they develop insulin resistance and liver problems begin.

Olena Islamkina

Photo

@ciLantro.ru

At the same time, a fairly large number of studies show that eating fruits reduces blood sugar, helps maintain and even reduce weight and reduce the risk of developing type 2 diabetes. For example, here is Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies about it.

Such studies are usually observational, that is, people are asked about their eating habits once, for example, a year. As we remember, this is not the most accurate way to establish the truth. In such studies, it is very difficult to identify exactly which factor influenced a person’s health – eating fruit or quitting smoking. If a participant replaced rolls with apples and fried potatoes with bananas, he certainly improved his health. But this does not mean that fruits are unequivocally useful and even more necessary and should be present in the diet every day. At a minimum, it is necessary to compare the health effect of replacing salmon with spinach with an apple. The results may not be as clear cut.

On the other hand, the work of Lustig and many others about the dangers of fructose is based on studies in which people consumed high fructose corn syrup. In the body, only the liver can absorb fructose. She spends fructose on the synthesis of triglycerides and glycogen, which replenishes her own reserves. When the stores are full, the liver triggers de novo lipogenesis, the conversion of glycogen into fat. The liver itself and the whole body get fat. The liver is not able to cope with the amount of fructose that enters the human body with modern products. A healthy liver can cope with an apple.

Total: Is it possible to equate fruits in terms of harm to sweet soda containing fructose syrup? No. Are fruits toxic? No. Can they be on keto? In some cases.

Are fruits natural?

On a keto diet, we eat whole, natural foods. Fruit seems to be natural. Yes. But no. Modern fruits are the result of selection. For many centuries, people have tried to develop varieties that are resistant to pests and weather disasters, larger and sweeter.

The modern banana has nothing to do with the ancient ancestor. Yes, you would not eat a normal plant – this unsweetened pulp with stones. The starchy banana melting in the mouth is the result of a mutation, it does not contain seeds, it reproduces by rhizome shoots ( sometimes with the participation of scientists who breed new varieties ). It is not for nothing that a watermelon is called a berry – once it was a baby, and not a ball that not everyone will bring home.

When they say that our ancient ancestors ate fruits, we are talking about such plants – wild, with seeds, not very sweet.

Separately, it is worth mentioning that fruits were specially grown somewhere between the sixth and third millennia BC, 8-5 thousand years ago, and some plants were even domesticated in the 19-20th century, for example, blueberries, blueberries and kiwi .

That is, fruits, such as we know them today, appeared in our diet quite recently. And they were available only in season, never formed the basis of the diet and were not present daily.

More often than not, fruit was a luxury. In the second part of The Godfather, Vito Corleone, who has not yet become a godfather and even a criminal, brings his wife a gift – a pear neatly wrapped in a newspaper. In the third part, Don Corleone is the owner of the city, he imposingly tells the merchant what to put in his paper bag. And when a shootout starts and he falls wounded onto the pavement, about 20 oranges will roll along the pavement (sorry for the spoiler).

In general, before arguing with foam at the mouth that fruits have always been the basis of human survival, try including wild orange in your diet. In January. in Vologda. That’s the same.

Total: There is nothing natural in the fact that specially bred fruit varieties are available to us all year round.

Do fruits contain vitamins?

And much more. Vitamins, minerals and bioactive substances. The problem is, they’re packed with sugar that most people can’t afford. Medium sized apple is 19g carbohydrates.

Yes, there are some benefits, but if you have diabetes, insulin resistance, you can’t get pregnant because of PCOS, this is not the best way to deliver vitamins and fiber.

If you already have metabolic disorders (and you may not know about it), then an innocent natural apple will prevent you from losing weight, will inflame your appetite just like junk candy.

If you want to enter ketosis and experience all the benefits of this state – from anti-inflammatory effects to the effect of “mind enlightenment” – it is irrational to spend the entire day’s supply of carbohydrates on an apple.

Fruit is not food or vitamin packaging. This is a natural dessert. Natural piece of cake.

Total: Just because you’re on the low-carb, high-fat diet doesn’t mean you have to give up fruit forever. This means that when you are next to a fruit stand, you need to ask yourself the question: “Is it worth it?”

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@cilantro.ru

Which is worse – fruit or rolls?

It sounds monstrous, but when it comes to the stage of transition to keto diet, fruits can be worse than rolls (Although, of course, it’s like choosing who is stronger – Schwarzenegger or Van Damme. Schwarzenegger, of course!). If you’ve chosen the LCHF style of eating, cutting out bread, pasta, and potatoes from your diet, but holding on to fruit as your last bastion, you know that’s how you’re sabotaging entry into ketosis. It is because of them that you do not begin to lose weight and learn all the benefits of ketosis.

Fructose is a sugar that only the liver can use. The liver breaks it down and stores it as glycogen. And this is the body that is responsible for the production of ketones. So, in order for this process to start and you enter ketosis, the glycogen supply in the liver must be minimal, so that only to maintain a normal blood glucose level.

When you are just learning how to use fat as fuel and feel that you are not coping, between a roll and a fruit, it is better to choose a roll (better – a fat bomb, but let’s be realistic) . The energy of glucose can be used by the entire body. Despite the obvious violation of the regimen, you may not even be kicked out of ketosis. And the fructose from an orange or apple will go straight to the liver, the glycogen stores will be replenished, and you will have to start over.

When you are already keto-adapted – your body can use both fats and carbohydrates as an energy source and easily switch – the bun is the worst enemy. They enter and exit ketosis, but it’s not worth it to perforate the intestines with gluten.

Total: Fruit will sabotage the transition to fatty fuels. For beginners, it is better to abandon them altogether for a while.

Buy the book “Ketodiet. How to live long and think fast” is available on labirint.ru, https://book24.ru and chitai-gorod.ru

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what you can eat, a list of products

Before trying this or that diet, it would be good to consult a nutritionist – each has its own contraindications. Let’s take a look at the pros and cons of the keto diet.

What is the keto diet?

The ketogenic diet involves reducing the intake of carbohydrates in the diet and increasing the intake of fats. This diet allows the body to get energy not from glucose, but from animal food.

The keto diet changes a person’s habitual metabolism. At first, he may feel hungry, headaches, insomnia and frequent urination may disturb him. But this is a signal that the body is rebuilding to a new mode – ketosis, in which the body, without receiving the usual carbohydrates, begins to break down its own fat and produce ketone bodies. And they, in turn, perform the function of glucose: they nourish the cells of organs, muscles and the brain.

Olesya Brigadina An expert in the field of “Dietology”

With a lack of carbohydrates and glucose, the body tries to survive by any means. One of them: eating your own fat cells. That is why the keto diet is the guardian of losing weight and reducing body fat. However, any diet, including keto, should be carried out under the supervision of a specialist – the process of carbohydrate starvation is fraught with possible complications. Only a specialist can put a patient into a state of ketosis without risk to health.

Do’s and Don’ts on the Keto Diet

The standard ketogenic diet is 5% carbohydrate. This is approximately 50 grams of product. As a source of carbohydrates, it is best to choose healthy, slow carbohydrates:

• durum pasta;
• brown rice and other unprocessed cereals;
• long boiled oatmeal;
• berries, certain unsweetened fruits, eg apples;
• whole grain, black bread;
• legumes, eg lentils, chickpeas, peas;
• dark chocolate.

A moderate amount of this food is acceptable on a keto diet.

Olesya Brigadina An expert in the field of “Dietology”

What you should definitely exclude from the diet are harmful carbohydrates: carbonated drinks and packaged juices, alcohol, rolls and sweets, instant cereals that do not require cooking, sweet fruits, starchy vegetables e.g. potatoes, corn. We also avoid sauces and flavorings containing sugar. Otherwise, it is difficult to maintain a state of ketosis, since glucose will be supplied to the body in sufficient quantities, and fats will remain in place.

Allowed Foods

The standard keto diet is 75% fat and 20% protein per day. The rest is carbohydrates. It is extremely important to correctly compose a diet with a keto diet so that the percentage of JBU is observed.

The following products are suitable as a source of proteins and fats:

1. Meat products. This can be both poultry, beef, pork, lamb, veal, and meat products, such as sausages, sausages, sausages in a natural casing, bacon, jerky, lard, liver and others. But keep in mind that processed meat products – sausages, sausages, deli meats – will have a bad effect on the state of the cardiovascular system. It is better to give preference to natural products.
2. Fish and seafood. Include trout, cod, salmon, sardines, tuna, lobster and crab meat, mackerel, flounder. All types of shellfish and shrimp are allowed, mussels should be used with caution due to their carbohydrate content.
3. Eggs, mushrooms, herbs, spices and herbs. As seasonings, you should choose not ready-made sauces and additives, but mono-products: black pepper, paprika, salt, basil, dried herbs, dried garlic, dill, cilantro and others.
4. Vegetable oils. It is preferable to cook and season dishes with olive, coconut, avocado, linseed, corn oil.
5. Dairy products. Butter, ghee, natural sugar-free yoghurts, full-fat sour cream, cheeses such as goat, cheddar, parmesan, mozzarella, feta, cream lamber, blue, white mold cheeses are allowed.
6. Nuts and seeds. Almonds, pistachios, hazelnuts, peanuts, walnuts, pecans, macadamia, pumpkin seeds, sunflower, chia, quinoa.
7. Low carbohydrate vegetables. These are green vegetable groups: bell pepper, avocado, spinach, broccoli, celery, kale and Brussels sprouts, squash, zucchini, green beans. You should also include onions, tomatoes, cauliflower, eggplant, olives in your diet.
8. Berries and some fruits. Strawberries, currants, gooseberries, blueberries, blueberries, cranberries, sea buckthorn and others. Green apples, apricots, grapefruit and oranges can be consumed in limited quantities.
9. Sweets: sweetener in the form of stevia or agar-agar, flour-free sweets such as soufflé and jelly, a small portion of dark or bitter chocolate, nut butter and marshmallow sweets, desserts with whipped cream, creams based on sour cream and berries, marmalade made from gelatin, berries and lemon juice, puddings with vegetable milk, for example, with coconut.

Olesya Brigadina An expert in the field of “Dietology”

In the pursuit of weight loss, one should not be fascinated by any diet without consulting a specialist. Only by examining your state of health and collecting an anamnesis, the doctor can determine the appropriate diet that does not harm.