Can you enjoy fruits on a ketogenic diet. Which fruits are best for maintaining ketosis. How do avocados, berries, and citrus fit into a keto meal plan. What are the nutritional benefits of low-carb fruits.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet, popularly known as keto, has gained significant traction in recent years as an effective weight loss strategy. This high-fat, low-carb diet aims to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. While fruits are generally considered healthy, their high carbohydrate content can pose a challenge for those following a keto diet.

A standard ketogenic diet typically limits carbohydrate intake to 50 grams or fewer per day, with about 70-80% of calories coming from fat and 20% from protein. This strict carb limitation often leads people to believe that all fruits are off-limits on keto. However, with careful selection and portion control, certain fruits can be incorporated into a ketogenic meal plan without disrupting ketosis.

Top Low-Carb Fruits for Keto Dieters

When selecting fruits for a keto diet, it’s crucial to focus on those with the lowest net carb content. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, as fiber is not digested by the body. Here are some of the best low-carb fruit options for keto dieters:

1. Avocados: The Keto Superfruit

Avocados are often hailed as a keto superfruit due to their high fat content and low net carb count. A half-cup serving of sliced avocado contains:

• 11 grams of fat
• Less than 3 grams of net carbs
• 117 calories
• 17.5% of the daily value (DV) for fiber
• 354 mg of potassium (7.5% DV)

How can avocados be incorporated into a keto diet? Avocados are versatile and can be used as a spread, salad topper, or base for dips like guacamole. Their creamy texture and high fat content make them an excellent addition to smoothies, providing a satisfying mouthfeel without adding excess carbs.

2. Blackberries: A Low-Carb Berry Option

Blackberries are an excellent choice for keto dieters craving a sweet, fruity snack. A half-cup serving of blackberries offers:

• 3 grams of net carbs
• Less than 0.5 grams of fat
• Nearly 4 grams of fiber (13% DV)
• 3.5 grams of sugar
• 117 mg of potassium
• 15 mg of vitamin C
• 14 mg of vitamin K
• Approximately 31 calories

Why are blackberries a good choice for keto? Their low net carb content allows for moderate consumption without risking ketosis. Additionally, their high fiber content promotes satiety, making them an excellent option for managing hunger on a calorie-restricted diet.

3. Tomatoes: The Versatile Keto-Friendly Fruit

While often categorized as a vegetable, tomatoes are botanically a fruit. They’re an excellent low-carb option for keto dieters. A cup of cherry tomatoes contains:

• Fewer than 30 calories
• Around 4 grams of net carbs
• High water content

How can tomatoes be used in keto cooking? Their versatility makes them an excellent addition to salads, keto-friendly sauces, and as a low-carb vehicle for high-fat dips. Their high water content also helps with hydration, which can be a challenge on a ketogenic diet.

The Role of Berries in a Ketogenic Diet

Berries are often touted as the best fruit option for keto dieters due to their relatively low carb content and high nutritional value. Besides blackberries, other berry varieties can also be incorporated into a keto meal plan in moderation.

Raspberries: A Keto-Friendly Red Berry

Raspberries are another excellent choice for keto dieters. A half-cup serving of raspberries contains:

• 3.3 grams of net carbs
• 4 grams of fiber
• Approximately 32 calories

Why are raspberries beneficial on a keto diet? Their high fiber content not only helps keep net carbs low but also promotes digestive health and satiety. Raspberries are also rich in antioxidants, which can support overall health while following a ketogenic lifestyle.

Strawberries: Enjoying in Moderation

While slightly higher in carbs than raspberries and blackberries, strawberries can still be enjoyed in moderation on a keto diet. A half-cup serving of sliced strawberries provides:

• About 4.7 grams of net carbs
• 1.5 grams of fiber
• Approximately 27 calories

How can strawberries be incorporated into a keto diet? Due to their slightly higher carb content, it’s important to measure portions carefully. Strawberries can be a great addition to keto-friendly desserts or as a topping for full-fat Greek yogurt.

Citrus Fruits on Keto: Lemons and Limes

While many citrus fruits are too high in carbs for a ketogenic diet, lemons and limes can be used to add flavor to dishes and beverages without significantly impacting carb intake.

Lemons: A Zesty, Low-Carb Addition

Lemons are extremely low in carbs and can add a bright, fresh flavor to many keto-friendly dishes. The juice of one medium lemon contains:

• About 4 grams of net carbs
• Negligible fat and protein
• Approximately 11 calories

How can lemons be used in keto cooking? Lemon juice and zest can be used to flavor fish dishes, salad dressings, and keto-friendly baked goods. It’s also a great addition to water, helping to increase fluid intake while adding a refreshing taste.

Limes: Another Citrus Option

Similar to lemons, limes are low in carbs and can be used to enhance the flavor of keto dishes. The juice of one lime provides:

• About 2.6 grams of net carbs
• Negligible fat and protein
• Approximately 8 calories

Why are limes beneficial on a keto diet? Besides their low carb content, limes are rich in vitamin C and antioxidants. They can be used to add flavor to beverages, marinades, and dressings without adding significant carbs to your daily intake.

Fruits to Avoid on a Ketogenic Diet

While some fruits can be included in a keto diet, others are too high in carbs to fit comfortably within the strict carb limits. Fruits to avoid or severely limit on a ketogenic diet include:

• Bananas
• Apples
• Grapes
• Mangoes
• Pineapples
• Oranges

Why are these fruits not suitable for keto? These fruits contain significantly higher amounts of carbohydrates and sugars, which can quickly use up your daily carb allowance and potentially kick you out of ketosis. For example, a medium banana contains about 27 grams of net carbs, which is more than half of the typical daily carb limit on a ketogenic diet.

Nutritional Benefits of Keto-Friendly Fruits

While the primary focus of including fruits in a keto diet is to manage carb intake, it’s important to recognize the nutritional benefits these foods provide. Keto-friendly fruits offer various vitamins, minerals, and antioxidants that support overall health.

Antioxidant Power of Berries

Berries, including blackberries, raspberries, and strawberries, are rich in antioxidants such as anthocyanins and ellagic acid. These compounds have been linked to various health benefits, including:

• Reduced inflammation
• Improved cardiovascular health
• Enhanced cognitive function
• Potential cancer-fighting properties

How do antioxidants benefit keto dieters? The anti-inflammatory properties of these compounds can help mitigate some of the potential negative effects of a high-fat diet, supporting overall health while following a ketogenic lifestyle.

Avocado’s Nutrient Density

Avocados are not only low in net carbs but also packed with essential nutrients. They provide:

• Heart-healthy monounsaturated fats
• Potassium, which is often lacking in ketogenic diets
• Fiber for digestive health
• Vitamins K, C, and B6

Why is nutrient density important on keto? The restrictive nature of the ketogenic diet can sometimes lead to nutrient deficiencies. Including nutrient-dense foods like avocados can help ensure adequate intake of essential vitamins and minerals.

Practical Tips for Including Fruits in a Keto Diet

Incorporating fruits into a ketogenic diet requires careful planning and portion control. Here are some practical tips for enjoying fruits while maintaining ketosis:

1. Track your intake: Use a food tracking app to monitor your carb intake and ensure you’re staying within your daily limit.
2. Measure portions: Use a food scale or measuring cups to accurately portion your fruit servings.
3. Pair with fats: Combine low-carb fruits with high-fat foods like cheese or nuts to create a more balanced keto-friendly snack.
4. Use as garnishes: Incorporate small amounts of berries or citrus zest as garnishes to add flavor without significantly increasing carb intake.
5. Plan ahead: Factor fruit servings into your daily meal plan to ensure you’re not exceeding your carb limit.

How can these tips help maintain ketosis? By carefully controlling portions and planning fruit consumption, you can enjoy the nutritional benefits and flavors of fruits while staying within the carb limits required for ketosis.

Potential Concerns and Considerations

While incorporating low-carb fruits into a ketogenic diet can provide nutritional benefits, there are some potential concerns to be aware of:

Risk of Nutrient Deficiencies

The restrictive nature of the ketogenic diet can potentially lead to nutrient deficiencies. While low-carb fruits can provide some vitamins and minerals, they may not be sufficient to meet all nutritional needs.

How can this risk be mitigated? It’s important to focus on a variety of nutrient-dense foods within the keto framework and consider supplementation under the guidance of a healthcare professional.

Individual Tolerance and Ketosis

Each person’s carbohydrate tolerance and ability to maintain ketosis can vary. Some individuals may be able to consume more fruit while staying in ketosis, while others may need to be more restrictive.

Why is individual variation important? It underscores the need for personalized approach to keto dieting, including regular monitoring of ketone levels and adjusting fruit intake accordingly.

Long-Term Sustainability

The long-term effects and sustainability of a ketogenic diet are still subjects of ongoing research. While including fruits can improve the nutritional profile and variety of a keto diet, it’s important to consider the overall balance and long-term health implications.

What should be considered for long-term keto dieting? Regular check-ups with a healthcare provider and periodic reassessment of nutritional needs are important for those following a ketogenic diet long-term.

In conclusion, while the ketogenic diet is traditionally low in fruits due to their carbohydrate content, careful selection and portion control can allow for the inclusion of certain low-carb fruits. Options like avocados, berries, and citrus fruits can provide valuable nutrients and variety to a keto meal plan without compromising ketosis. As with any significant dietary change, it’s important to consult with a healthcare professional or registered dietitian to ensure that your nutritional needs are being met while following a ketogenic lifestyle.

What Are the Best Low-Carb Fruits to Eat on a Keto Diet?

The keto diet can help increase your chances of weight loss. But if you don’t eat the right kinds of fruits, and in the right amount, you may kick yourself out of ketosis and stall your weight loss efforts.

By Valencia Higuera and Amy Gorin, MS, RDNMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: October 1, 2021

Medically Reviewed

Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation.

Shutterstock; Stocksy (2)

Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.

Think again.

With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

A Primer on the Keto Diet and Ketosis

First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.

Because some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review.

RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet

For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks. Play it safe and ask your healthcare team if keto is right for you.

What Fruits to Eat on a Low-Carb Keto Diet

If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following fruits.

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Avocados

Larisa Blinova/Shutterstock

Can’t get enough avocados? You now have a great excuse to eat more of the creamy green fruit. A ½ cup of sliced avocado has almost 11 g of fat and fewer than 3 g of net carbs, according to U.S. Department of Agriculture (USDA) data. While they can be nutritionally dense because of their fat content (that same ½-cup serving contains 117 calories), a little goes a long way as a sandwich spread, salad topper, or dip. You’ll also get plenty of fiber (17.5 percent daily value, or DV) and potassium (354 milligrams [mg], or 7.5 percent DV).

RELATED: What Is Keto Cycling, and Is It the Key to Sticking With the Keto Diet?

366

Blackberries

Holly Clark/Stocksy

Whether you’re adding them to a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving barely contains any fat (less than half a gram) and is also low in net carbs, with just 3 g, according to USDA data. The same size serving offers nearly 4 g of fiber (13 percent of your DV) and 3.5 g of sugar. Blackberries also provide 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-cal fruit is also a great snack for weight loss, containing about 31 calories per ½ cup.

367

Tomatoes

J.R. Photography/Stocksy

Some people group tomatoes with vegetables, but a tomato is actually a fruit. A cup of cherry tomatoes contains fewer than 30 calories and has around 4 g of net carbs, according to USDA data. Their lower calorie count is due to their high water content, but research shows that tomatoes also contain many antioxidants, including beta carotene, vitamin C, and lycopene. A June 2021 study published in the journal Molecules found that lycopene, a plant-based pigment, has anti-cancer properties and also may help prevent heart disease.

368

Rhubarb

Nadezhda Nesterova/Shutterstock

This red-stalked fruit isn’t often seen outside of its growing season, from spring to mid-summer, according The Old Farmer’s Almanac, although it can be frozen or pickled. One diced cup of this tart produce delivers more than 2 g of fiber for 26 calories, according to USDA data. It’s also got some bonus protein, potassium, and vitamins C and A. The fruit’s tart flavor can be enjoyed raw, roasted, or pureed in a small, low-carb smoothie. Just remember to remove the leaves before eating, as they can be toxic in large amounts due to oxalic acid, according to MedlinePlus.

RELATED: 10 Keto Instant-Pot Recipes Too Fast Not to Make

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Star Fruit

iStock

Carambola, or star fruit, is native to Asia and more common there than in the United States, according to the USDA. It’s named for the shape it resembles when sliced and has a sweet and sour taste. And it’s worth a try if you’re on keto and want to add some variety to your diet. A cup of cubed star fruit contains about 5 g of net carbohydrates, with nearly 4 g of fiber, per the USDA. It’s also low in calories (around 40 per cup) and contains potassium and vitamin C.

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Raspberries

Stocksy

These berries contain flavonoids, powerful antioxidants that can help reduce blood pressure and promote healthier arteries, lowering your risk of heart disease, according to an article published in June 2021 in International Journal of Molecular Sciences. A cup of fresh raspberries has 64 calories but a whopping 8 g of fiber. With a little more than 5 g of sugar, the net carbs of that serving comes to under 7 g, according to USDA data. They’re great eaten as a snack or as a topping for oatmeal or yogurt.

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Cantaloupe

Elena Shashkina/Shutterstock

Like most melons, cantaloupe’s high water content makes it hydrating and keeps calories low, around 54 per cubed cup, per USDA data. Although its fiber content is nothing to boast about, with fewer than 2 g per cup, and it has close to 13 g of sugar, cantaloupe contains a reasonable amount of carbs per serving, which makes it a fit on most keto plans. Like other fresh fruits, cantaloupe is full of vitamins and nutrients such as potassium, vitamins C and A, and beta carotene. A slice can be a refreshing snack, or try adding some to your next salad.

RELATED: 10 Grab-and-Go Keto Snacks Probably Already in Your Kitchen

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Strawberries

Marija Savic/Stocksy

Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A cup of sliced strawberries contains more than 3 g of fiber and around 9 g of net carbs, according to USDA data. With 53 calories per cup, strawberries are a low-cal addition to yogurt, cereal, or smoothies. Strawberries also have antioxidant and anti-inflammatory benefits, per a study published in August 2021 in Plants. They also deliver plenty of antioxidant vitamin C.

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Watermelon

Marta Locklear/Stocksy

This juicy melon is a refreshing way to get a keto-friendly fruit fix, with just 46 calories per diced cup, per USDA data. Like other melons, it’s no fiber superstar, but the high water content keeps calories and carbs in check, with under 12 g per cup. And researchers in the USDA’s Agricultural Research Service recently identified over 1,500 beneficial phytochemicals in watermelon, including antioxidants and lycopene.

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Lemons

Cameron Whitman/Stocksy

This sunny citrus fruit and its juice are also keto-friendly, so go ahead and add a wedge or squeeze to your ice water. The juice from one lemon has 3 g of carbohydrates, per USDA data, and only around 11 calories. Yet you’ll still get a dose of immune-boosting vitamin C, an antioxidant that fights free radicals (compounds associated with aging and chronic illness) and promotes healthy digestion, according to the Cleveland Clinic.

Keto Fruit: 9 Healthy Options

Many high carb foods are considered off-limits on the keto diet, including certain types of grains, starchy vegetables, legumes, and fruits. However, you can eat some fruits that are low in carbs and high in fiber.

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

Some fruit is also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving (1).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1).

summary

A 3. 5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3).

Summary

Watermelon is relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving. It also contains several other nutrients and is a good source of the antioxidant lycopene.

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6).

They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6).

summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8).

What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9, 10, 11).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12).

What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13).

summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15).

summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16).

It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18).

summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Is it possible to have melon and watermelon on a keto diet?

Benefit for health

1. Rich source of vitamin C

2. Rich in Antioxidants

3. Maintain blood pressure

4. May Support Blood Sugar Levels

Carbohydrate content

How to eat melons and watermelons on keto

What are your favorite low carb fruits on keto?

Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are good for a keto diet, but what about melons and watermelons?

Health Benefits

But First, Let’s Know Their Health Benefits:

1. Rich Source of Vitamin C almost 65% of the recommended daily value of vitamin C. Since your body cannot produce it on its own, it is very important that you get enough of this vitamin in your diet.

Vitamin C acts as an antioxidant to help neutralize free radicals and calm oxidative stress in your body. Oxidative stress is thought to be the cause of many chronic diseases, so keeping your vitamin C levels high is an important preventive measure.

Studies show that a high dietary intake of vitamin C reduces the incidence of heart disease, eye disease, cancer, and neurodegenerative disease.

It also plays an important role in skin and joint health as a nutrient essential for collagen synthesis. The latter is the main protein and supports the connective tissue of your joints by creating a strong extracellular matrix.

For these reasons, vitamin C deficiency can lead to problems such as joint pain, poor wound healing, bleeding under the skin, and thickening of the skin.

2. Rich in antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons and watermelons.

In fact, most golden foods contain two antioxidants, lutein and zeaxanthin, which are known to support eye health. In particular, cantaloupe is a good source of these two free radicals.

Lutein and zeaxanthin act as shields to protect the macula from blue light. It is thought that over time, ultraviolet radiation from blue light can lead to degenerative eye diseases such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of degeneration in your eyes.

3. Maintain blood pressure

One of the most effective ways to control blood pressure is to control sodium and potassium levels in the body. Working in tandem, these two minerals control your blood pressure and volume, but when you have too much sodium in your body, you can have high blood pressure.

Therefore, to combat sodium’s effect on blood pressure, it is essential that you have enough potassium in your diet to balance sodium’s hypertonic properties. And just melons and watermelons are an excellent source of potassium.

4. May maintain blood sugar levels

One type of melon, known as bitter melon, is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal herb to treat a number of ailments, including eczema, jaundice, gout, kidney stones, psoriasis, and arthritis.

However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar is associated with various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Studies show that bitter melon lowers blood sugar levels and has powerful antioxidant effects, with therapeutic effects in diabetes and related metabolic conditions.

Do you like melons/watermelons?

YesNo

Carbohydrate content

Now that you have a good understanding of the health benefits of melons and watermelons, let’s look at the amount of carbohydrates to determine if melons and watermelons can fit into a keto diet.

Today there are more than 20 different varieties of melons, here are the carbohydrate values ​​of the most famous varieties.

Serving size = 100 grams

Cantaloupe – 8.16 g total carbohydrates, 0.9g fiber and 7.26 g net carbohydrates

Watermelon – 7. 55 g total carbohydrates, 0.4 g fiber and 7.15 g net carbohydrates

Honey melon – 9.4 g total carbohydrates, 0.8 g fiber and 8.6 g net carbs

Bitter melon – 4.32 g total carbs, 2 g fiber and 2.32 g net carbs

Cassaba (winter melon) – 6.58 g total carbs, 0.9 g fiber and 5 .68 g net carbs

Wax gourd – 3.02 total carbs, 1 g fiber and 2.02 g net carbs

How to eat melons and watermelons on keto

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

The goal of keto is to keep carbs below 50g per day. Yes, you can eat melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates. It is best to eat melons on a cyclical keto diet that combines workouts and carb days.

What are your favorite low carb fruits on keto?

If your low-carbohydrate diet includes fruits/berries, what are your favorite fruits/berries? Or what fruits do you most often use in your recipes? You have 3 options)

Tomatoes

Total score

3413

339

3752

Avocado

Total score

2894

257

3151

Raspberry

Total score

1909

180

2089

Lemon

Total score

1701

59

1760

9 0004 Strawberry

Total score

1410

39

1449

Sweet pepper

Total score

1285 Mea coconut cat

Total score

459

40

499

Blackberry

Total score

294

29

323

Lime

Total score

224

44

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What fruits and berries can be on a keto diet – a complete list

Studying and trying different types of diets, you can get used to the fact that fruits are almost the basis of dietary nutrition! But when faced with the keto diet, the inadmissibility of fruits becomes an unpleasant discovery. What, really, is it completely impossible to have fruits on a keto diet? This issue needs to be dealt with! And, most importantly, what can be understood at the very first stages of studying this topic is that fruits are still possible, but not all, not always, and, most importantly, the issue of including fruits in the keto diet must be approached very carefully!

Why fruits are not allowed on keto

To understand the uselessness, and maybe even the harmfulness of fruits on a keto diet, you need to remember the basic principle of ketogenic nutrition.

Expert opinion

Elena Shandrina, nutritionist

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Maximum fat, minimum protein and zero or close to zero carbohydrates!

And now let’s look at the composition of one of the most popular fruits – an apple.

Nutrition value:

• calories – 47 kcal;
• proteins – 0.4 g;

• fats – 0. 4 g;
• carbohydrates – 9.8 g

As for the composition. An apple contains glucose (dextrose), fructose and sucrose. Easily digestible carbohydrates are composed of these elements.

Glucose

Fructose

Sucrose

Wishing to form a ketosis metabolism in the body, it is at least not reasonable to include foods with such a composition in the diet. Ketone bodies will not be produced if the liver is saturated with glycogen in time.

Synthesis of ketone bodies in the body occurs in three ways. The reason for the formation of ketosis may be starvation, adherence to special (low-carbohydrate) dietary principles, or pathology of carbohydrate metabolism against the background of a decrease in the production / non-acceptance of insulin by the body.

Fasting may be the cause of ketosis formation

In addition to the fact that a sufficient or even large amount of fruits in the diet is associated with an obstacle to the formation of the desired form of metabolism during keto nutrition, it is worth paying attention to the fact that fruits contain a considerable amount of fructose. Is it possible to have fructose on a keto diet?

This is important! Experts believe that fructose suppresses the production of peptin (the satiety hormone). And this means that foods high in fructose inhibit the onset of the effect of weight loss in those who strive for this, but continue to eat fruit.

You can immediately answer the question, is fructose possible on a keto diet, in the negative. No, fructose is not a harmless sweetener at all. This product is completely absorbed by the body, although not immediately. The glycemic index of fructose is low (35). However, fructose increases blood sugar, provokes increased production of insulin, and forms the basis for gaining excess weight.

In this regard, elements such as sucrose and glucose are not far behind.

Obesity

Diabetes mellitus

Caries

According to experts, glucose or dextrose, like sucrose, fructose, and other types of sugar, increase the risk of developing obesity, type 2 diabetes, caries and other problems.

Based on all this, it is easy to draw a conclusion. Fruits can be not only useful, but also harmful. And most fruits fall into the keto-unfriendly category.

What about vitamins

The body needs vitamins! Vitamins are extremely important for health. But, who said that vitamins can only be obtained from fruits? For example, some vegetables contain more (or the same amount) of vitamin C than “promoted” oranges and lemons.

Compare! Vitamin C in an orange – 60 mg, in cabbage – 60 mg, broccoli – 89 mg, bell pepper – 250 mg.

Well, not just vitamin C, as they say! Many vitamins can be obtained from vegetables and berries. There are not enough of them, but quite enough. So the question of the permissibility of fruits on keto is more related to taste preferences and the desire to refresh yourself with a sweet gift from nature.

What fruits can you eat

So, whether or not to eat fruits on a keto diet, in fact, everyone decides for himself. For someone, a diet in which fruits are completely excluded is simply impossible due to personal views and preferences. In this case, you will have to proceed from the fact that fruits on a keto diet are akin to candy on other diet foods. They are, as it were, possible, but very carefully and not often, and very few.

It is advisable to choose fruits with a low carbohydrate content.

The following variants are classified as low-carb fruits:

orange – 9 g

kiwi – 8.1 g

pear – 9 g

kumquat – 9.4 g

apple – 9.8 g

drain – 10 .5 g

cherry – 10.6 g

cherry – 10.5 g

feijoa – 10.6 g

watermelon – 7 g

lemon – 3 g

bark m – 4 g

melon – 7 g

guava – 8.9 g

cherry plum – 7.9 g

apricot – 9.5 g

Peach – 8 g

Grapefruit – 8.08 g

This list shows the amount of carbohydrates per 100 grams of product. Based on this, you can calculate the allowable amount of fruit. For example, the weight of one medium apple is approximately 90 grams. Using a simple proportion (9.8 x 90) / 100 \u003d 8.8 g, you can calculate that there are about 8 grams of carbohydrates in one average apple. And, if you separate only half of an apple, then you can use only 3.5 – 4 grams of carbohydrates.

The same calculation should be applied to other fruits. But, for example, counting how many carbohydrates are contained in a watermelon or melon, it is worth considering the weight of the peel. Therefore, it is best to first separate the pulp, weigh the direct weight of the edible part and make a count.

It is important to remember that if you give yourself a break in terms of eating fruits, then you need to choose only low-carb fruits, take a small amount of fruit for meals and only in its pure form. Juices – no! Fruit – yes, sometimes. Fruit jams – no! Small slices of fruit – yes, but as a forbidden sweet, not always.

Protein waffles in a waffle iron

Which fruits are not suitable at all

There is a list of fruits that are not recommended for almost any diet, not just for keto. These are, as a rule, those fruits that are high in carbohydrates and low in fiber. This also includes fruits that are high in starch.

A clear or basic “No” to these fruits on the keto diet:

banana – 26 g

grapes – 18 g

mango – 17 g

persimmon – 15.6 g

mulberry – 12 g

tangerine – 11.4 g

lychee – 15.3 g

pomegranate – 14.5 g

durian – 23.3 g

fig – 12 g

Again, everyone makes the final decision for himself or taking into account recommendations from a specialist in a particular situation. But, if you want to follow a keto diet, it is important to remember that some fruits have no place in a keto diet, since their composition can hardly fit into the recommended BJU balance for a keto diet.

The best fruit for a keto diet

The debate about whether an avocado is a vegetable, fruit or berry continues to this day! But, assuming that the avocado is a fruit, then we can say that this is the most keto-friendly fruit!

Composition of avocado:

• calories – 160 kcal
• proteins – 2 g

• fat – 14.7 g
• carbohydrates – 1.8 g

Expert opinion

Elena Shandrina, nutritionist

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However, the taste of avocado pulp hardly resembles a fruit. The consistency of a ripe avocado is oily, the taste is enveloping, closer to a vegetable shade. It’s hard to fall in love with an avocado if you don’t know how and with what to serve it. But, there are many keto recipes based on the tender pulp of this fruit.

Experts say that avocados are very useful for human health, as they contain monounsaturated fatty acids, antioxidants, sterols and, of course, vitamins and minerals necessary to keep the body in shape and prevent the development of pathological processes.

Whatever the avocado is, a fruit or a berry, and it is definitely not a vegetable, this gift of nature is suitable for a keto diet. Therefore, avocados can be safely included in your keto diet, in the absence of individual intolerance to the product.

What kind of berries you can

What, what, and berries are a good option for a keto diet! No, they should not make up the bulk of the diet, but berries may well be included. Berries, as a rule, contain a small amount of carbohydrates in the composition.

raspberries – 5 g

blackberries – 5 g

strawberries – 6 g

cranberries – 3.7 g

physalis – 3.9 g

blueberries – 6 g;

strawberries – 7.5 g;

blueberries – 7.6 g;

cranberries – 8.1 g;

gooseberries – 9.1 g;

cloudberry – 7 g

sea buckthorn – 5.7 g

black currant – 14.8 g.

red currant – 13.8 g;

Carbs per 100 grams of product.

Berries can be included in a keto diet as a snack. They can and should decorate desserts. Based on berries, they make some sauces and gravies that are not prohibited for keto. You should always remember that berries on a keto diet are not the main food. This is an addition that is not prohibited, but acceptable for the keto diet!

How many strawberries you can eat

How many berries you can eat while on a ketogenic diet is easier to consider using strawberries as an example.

This is interesting! In order for strawberries to benefit, and not harm the body, you need to choose it correctly.

Botanically, strawberries are considered berries. The pulp of ripe strawberries contains about 6 grams of carbohydrates per 100 grams. The exact amount of carbohydrates depends on the degree of maturity, on the variety, and, a little, on the climatic and weather conditions of the area where the berry is grown. But, on average, the amount of carbohydrates varies between 5-6 grams per 100 grams.

When we eat carbohydrates, the pancreas releases insulin. And the more insulin in the blood, the more signals the body gives to store fat.

Joseph Mercola

The average weight of one strawberry is approximately 10-15 grams. Given the standard proportion, it is easy to calculate that one berry contains 0.6 – 0.9 grams of carbohydrates. Those. in 10 such berries there will be only 6-9 grams of carbohydrates. And, if you eat not 10, but 5 berries, which is quite enough for a one-time snack and to decorate a portion, then you can get only 3-4. 5 grams of carbohydrates. Which will fit perfectly into the BJU balance measured for the keto diet, where the recommended rate of carbohydrates eaten per day should not be more than 50, but better than 20 grams.

By the way! In some regions, strawberries are called “Victoria”. Most likely the reason for this name is the Victoria strawberry variety, which became the progenitor of many varieties of berries. In particular, strawberries are called Victoria in the Penza region and the Volga region.

Some people do not see the difference between strawberries and strawberries, they confuse these berries. In fact, these are two different varieties of berries. But, nevertheless, strawberries are also not prohibited for use on a keto diet, as they also contain a small amount of carbohydrates in the composition – 6-7 grams per 100 grams. At the same time, strawberries have small berries, and, on the contrary, very large ones – up to 100 grams in weight. This should be taken into account when measuring the amount of strawberries for a keto snack or other meal.

A clear difference between strawberries and strawberries.

Which berries are not allowed

In terms of nutritional value, almost all berries are suitable for use in a keto diet. An exception is goji berries, which contain 43.2 grams of carbohydrates per 100 grams. But, there is a list of berries that are completely prohibited for eating.

Attention! Not allowed: wolfberry, belladonna berries, chilibuha, manchineel, ackee.

But, it would hardly occur to anyone to include such berries in the menu. However, care must be taken when choosing berries and fruits. It is important to remember that only fruits that have been grown in an ecologically clean area in compliance with agricultural conditions and safety standards can be included in keto and any other diet. Because berries stuffed with chemicals, even if they are at least three times low-carb, will definitely not bring benefits.

What about fruit and berry juices?

If some fruits are allowed on a keto diet, then fruit and even berry juices are not allowed! The reason is as follows. Carbohydrates from juice are absorbed quickly, almost immediately. It will take approximately 10-15 minutes for blood sugar to rise after drinking fruit juice. And, here, absolutely, there is no difference between purchased canned juices or freshly squeezed homemade natural ones.

100 grams of fruit juice contains 10-12 grams of carbohydrates. The glycemic index of juice is 70 and above. The indicator depends on the original product, the presence of pulp and the content of additives.

Carbohydrates from juices are digested quickly. From fruits and berries, the absorption of carbohydrates is slower due to dietary fiber.

Important! Nutritionists warn that some juices can be dangerous, and almost all juices are not.

And since the keto diet is directly related to the need to reduce carbohydrate intake to the maximum, fruit juice has no place in the diet during this dietary practice.

Dried fruits on a keto diet

Dried fruits are always on the list of diet foods! Few people will deny that for dietary nutrition it is often recommended to replace sweets and other unhealthy sweets, namely, with dried fruits. However, when it comes to the ketogenic diet, you should always pay attention to the nutritional value. And, what can be said in this regard about dried fruits?

For example, prunes have the following KBJU indicators:

• calories – 256 Kcal
• proteins – 2.3 g

• fats – 0.7 g
• carbohydrates – 57.5 g

Dried apricots contain 52 grams of carbohydrates per 100 grams, while dried figs contain 63.7 grams of carbohydrates per 100 grams. Therefore, the dietary properties of dried fruits are ambiguous. And on a keto diet, unfortunately, you can’t indulge in dried fruits.

When on a ketogenic diet, you should always pay attention to the nutritional value!

Summing up, we can say that the keto diet involves a complete or partial rejection of high-carbohydrate foods. Fruits, for the most part, fall into the category of keto-unfriendly foods. Therefore, part of the fruit will have to be abandoned completely.

The list of fruits allowed for keto can be included in the diet to a limited extent. Many low-carb vegetables and berries are ok on keto. And it is they that can be considered full-fledged sources of a complex of vitamins, minerals and bioactive substances necessary for the normal functioning of the body. Juices and dried fruits are not allowed on a keto diet! Also, always keep in mind the factor of reasonableness.

If you really want fruit, you should make a small exception, but try to adjust this moment to the general requirements of the KBJU balance. And, it is still extremely necessary to monitor the reaction of the body and control the state of ketosis. And, then, a slice of an apple, an added keto muffin will not play a negative role in the general list of a keto diet.

FAQ: questions and answers

Can I eat raisins on a keto diet? Is he small?

Raisins can be classified as dried fruits. And it is also made on the basis of grapes prohibited on keto. There are 78 grams of carbohydrates per 100 grams of raisins. It is better to replace this product with something else.

Is pineapple allowed or not on the keto diet?

Pineapple is an ambiguous fruit. It contains 10.5 carbohydrates per 100 grams. This is slightly more than in an apple, but less than, for example, in a mango. When it comes to such controversial fruits, you need to make a decision, taking into account the details. And you might be able to fit some pineapple into your keto diet.

Nothing is said in the article about cherries and sweet cherries. Eat these berries on a keto diet?

Cherries and sweet cherries are not berries. According to botanical features, these fruits are classified as drupes, fruits. They contain 10-12 grams of carbohydrates per 100 grams.