Fruit you can eat on keto diet: Low Carb Fruits You Can Eat on a Keto Diet
Low Carb Fruits You Can Eat on a Keto Diet
May 24, 2022
Fruits are notoriously high in carbs, which makes them tough to eat on a low carb diet, such as keto. However, if you know which fruits are lowest in carbs, you can manage to fit some into even a pretty strict low carb diet.
The best keto fruit is a low net carb fruit. Eating small servings of the fruit lowest in carbohydrates can satisfy sugar cravings while keeping you in ketosis. Ketogenic diets can benefit weight loss, cardiovascular health, diabetes, and our microbiome. Here are nine of our favorite fruits to include in a ketogenic meal.
1. Avocado
Nutrition for 3.5 oz. (100 g)
Fat: 14.66 g
Carbs: 8.53 g
Sugars: 0.66 g
Fiber: 6.7 g
Calories: 160
Technically a fruit, avocados, calorically, are primarily unsaturated fats. Combined with having almost no sugar, they are perfect for a ketogenic diet. They have diverse, healthy fats such as oleic acid, palmitic acid, and linoleic acid.
Most of the carbohydrate content is soluble and insoluble fiber. They are rich in potassium, an electrolyte helpful for staying in ketosis. They are also high in healthy cholesterol phytosterols, vitamin K, vitamin C, and folate.
2. Raspberries
Nutrition for 3.5 oz. (100 g)
Carbs: 11.93 g
Sugars: 4.42 g
Fiber: 6.5 g
Calories: 53
The raspberry is an excellent keto fruit since it is high in fiber and low in sugar. Packed with antioxidants and bioactive polyphenols, it is one of the healthiest berries and has been found to reduce inflammation and the risk of chronic disease. Raspberries are good sources of vitamins, especially C and K, and trace minerals like manganese and copper.
3. Blackberries
Nutrition for 3.5 oz. (100 g)
Carbs: 9.61 g
Sugars: 4.88 g
Fiber: 5.3 g
Calories: 43
Blackberry is a low net carb fruit that is 88% water and a great source of vitamin C and K. The large, crunchy seeds are packed with fiber and oil full of omega-3 as alpha-linolenic acid and omega-6 as linoleic acid.
These berries also contain an array of healthy phytochemicals, including polyphenols, flavonoids, and anthocyanins, which gives them their dark color.
4. Watermelon
Nutrition for 3.5 oz. (100 g)
Carbs: 7.5 g
Sugars: 6.2 g
Fiber: 0.4 g
Calories: 30
Watermelon is a top choice for the fruit lowest in carbohydrates. It is a little bit of cellulose and more than 91% water on the vine. Despite tasting so sweet, it has few grams of sugar per serving. It has vitamin C and is a good source of supplement minerals such as magnesium and potassium. The high fiber pulp nearer to the rind contains carotenoids like lycopene and the amino acid citrulline.
5. Asian Pears
Nutrition for 3.5 oz. (100 g)
Carbs: 10.65 g
Sugars: 7.05 g
Fiber: 3.6 g
Calories: 42
Asian or Nash pears are low sugar, high-fiber fruit and have a B complex of thiamine, riboflavin, niacin, pantothenic acid, B6, and B9 as folate. They are also sources of magnesium, potassium, manganese, and phosphorus.
The fruit is a reliable source of lutein, which bolsters skin health and strengthens hair and nails.
6. Strawberries
Nutrition for 3.5 oz. (100 g)
Carbs: 7.68 g
Sugars: 4.89 g
Fiber: 2 g
Calories: 33
Strawberries are a popular choice as a keto fruit since they are low in carbs and high in fiber. Fresh strawberries are 91% water. Surprisingly, they also contain some essential unsaturated fatty acids in the seeds. Like other berries, they are abundant with phytochemicals. In particular, they have the antioxidants procyanidins, anthocyanins, and ellagic acid from their tannins. These, along with other beneficial flavonoids, also create the strawberry flavor and aroma.
7. Star Fruit
Nutrition for 3.5 oz. (100 g)
Carbs: 6.73 g
Sugars: 3.98 g
Fiber: 2.8 g
Calories: 31
Also called carambola, this low net carb fruit is mostly water. Star fruit is high in vitamin C and is a source of copper and pantothenic acid. The edible, waxy skins contain the trace minerals iron, zinc, magnesium, and potassium.
These fruits are a good source of plant protein, too. Their tart, sweet crunch is a tasty addition to a keto menu and works in both sweet and savory dishes.
8. Peaches
Nutrition for 3.5 oz. (100 g)
Carbs: 9.54 g
Sugars: 8.39 g
Fiber: 1.5 g
Calories: 39
These stone fruits are relatively low in carbohydrates and rich in important micronutrients including beta-carotene, vitamins A, C, E, K, and niacin. You can consume more than 100 beneficial polyphenols depending on the species of peach or nectarine. There are health benefits to the chlorogenic acid and catechins in peach flesh that generate antioxidants, including gallic acid and ellagic acid.
9. Olives
Nutrition for 3.5 oz. (100 g)
Fat: 15.32 g
Carbs: 3.84 g
Sugars: 0.54 g
Fiber: 3.3 g
Calories: 146
The keto diet classic is technically a keto fruit. Olives have essentially no sugars and are good snacks for a ketogenic diet. Since they are concentrated sources of monounsaturated fats, they help maintain ketosis.
They are delicious ways to get some vitamin E, choline, calcium, iron, and magnesium. They are very high in sodium.
Limiting carbs, eating enough healthy fats, and maintaining ketosis can be done by planning your meals. You can find success by customizing food choices, establishing achievable eating goals, and learning about the nutritional content of your favorite foods.
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Nine Fruits You Can Eat On Keto
– FruitStand.com
High fat, high protein, very low carbs. That’s one simplistic description of the ketogenic diet, or “keto”. Generally speaking, keto is a way of eating that keeps daily carbohydrate intake very low. Some people choose this regimen for health and wellness reasons. And since we’re weird fruit fans and not nutrition experts, your FruitStand fam would like to remind you to talk with your doc about changes you’re thinking about making to your diet.
Because our bodies prefer to use carbohydrates as its primary energy source, limiting them in one’s diet can cause the body to use fat instead.
This is a change in metabolism called ketosis, hence the name of this popular diet topic. To kick one’s metabolism into ketosis, the macronutrients of food are measured instead of caloric intake alone. Those macronutrients include carbohydrates, protein and fat.
Carbohydrates are calculated by adding up carbohydrate grams, including those from sugar, and then subtracting the total grams of dietary protein. The amount of carbohydrates one consumes while on keto varies by individual, but ranges from just about 30-50g of carbs per day.
There are tons of fruits and veggies to enjoy while on keto, but those carbs can add up quickly. We know you’re just as much of a fruit geek as we are, so we’ve made a list of nine familiar and specialty fruits that you can enjoy almost by the bushel while on keto!
Passion Fruit
Looking for the perfect topping to your full fat greek yogurt? Passion fruit was made for this. At just 4g of carbohydrates for an entire fruit’s worth of nutritious tropical deliciousness, you might want to keep passion fruit handy in the freezer!
Berries
Deeply colorful, naturally sweet berries are loaded with nutrition and low in carbohydrates.
A medium to large strawberry is about a carb a piece. Blueberries and raspberries have about 4g of carbs per ounce, and blackberries just 3g. Enjoy them alongside your almonds and pumpkin seeds for a filling snack.
Coconut
Coconut has a special place in the keto dietary regimen because of its uniquely tropical, nutty flavor and high fat content. It’s especially helpful for those who prefer to eliminate or limit the amount of dairy they consume, as it adds body and creaminess to all kinds of foods, including desserts. Raw, dried and unsweetened coconut is preferred on the keto diet. Two ounces of fresh coconut has about 4g of carbohydrates, which are nearly eliminated by its fiber content.
Loquat
At a scant 2g of carbohydrates per medium-sized loquat, look forward to gobbling up loquats all spring long! Never had a loquat?
Avocado
Can one even do keto without avocados? These nutritional powerhouses are one of the few fruits, along with coconuts and olives, to provide a rich source of fat.
They pair up with everything from burgers to bacon and eggs, and are often enjoyed with a little salt right out of the peel. For added avo oomph, enjoy with #9 on our list.
Starfruit
Starfruits aren’t just packed with bright, tangy flavor. They’re loaded with vitamins and minerals that are important to overall well being, too. And at just 6g of carbohydrates for a medium sized starfruit, you’ll be slicing these for salads, yogurt and fun-shaped snacks.
Olives
Another gloriously fatty fruit, olives are a great savory treat for keto fans. That’s right, olives are fruit! These stone fruits can be enjoyed in any of their varieties as a good source of fat and a little extra salt when you want it. Offering barely 1g of carbs each, this will be your go-to snack that satisfies.
Lychee
Just under 2g of carbs per lychee, these sweet, juicy fruits will take the edge off your sweet tooth. Fresh lychees make for a delicious conversation starter at the lunch table, so pack a few in your bag on the way to work or school.
Caviar Limes
Lemons and limes are keto-friendly fruits, but caviar limes make food and drinks really sparkle! These teensy beads of citrus pulp look a lot like tobiko and add bright acidity with a pleasing crunch to anything they touch. Add them to your water, salads, yogurt, fish and poultry liberally!
As you can see, there are all kinds of ways to eat fruit on the ketogenic diet. Enjoy these fruits on their own as a snack, folded into some whipped coconut cream, or in some stevia-sweetened gelatin desserts!
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List of foods that you can eat on a keto diet
Content
- 1 Keto diet: a complete list of foods that you can eat
- 1.1 Useful foods for a keto diet
- 1.2 Meat and seafood in a keto diet e
- 1.3 Vegetables and herbs on a keto diet
- 1.
4 Eggs - 1.5 Nuts and seeds on a keto diet
- 1.6 Fats and oils on a keto diet
- 1.7 Dairy products on a keto diet
- 1.7.1 K ether
- 1.7.2 Cheeses
- 1.7.3 Cream and butter
- 1.7.4 Greek yogurt
- keto diet
- 1.10 Drinks
- 1.11 Keto Diet: Foods to Eat
- 1.11.1 Canned Foods
- 1.12 Prohibited Foods on the Keto Diet
- 1.14.0.1 What is the keto diet?
- 1.14.0.2 What foods are included in the list of keto diets?
- 1.14.0.3 What percentage of carbohydrates is needed to follow a keto diet?
- 1.14.0.4 Can I drink alcoholic beverages on a keto diet?
- 1.14.0.5 What vegetables can I include in a keto diet?
- 1.14.0.6 Is it possible to eat fruits and berries on a keto diet?
4 Eggs List of foods that can be consumed on a keto diet. Find out which foods will help you lose weight and stay healthy while on a keto diet.
The keto diet, or ketogenic diet, is a diet high in fat, moderate in protein, and very low in carbohydrates. Such nutrition contributes to rapid and effective weight loss and improved health. However, many people don’t know what foods can be eaten on a keto diet and often go astray.
First you need to understand that on a keto diet you can not eat high-carbohydrate foods such as sugar, bread, rice, cereals, fruits and many others. Instead, eat foods like meat, fish, eggs, nuts, and low-lactose dairy products.
Another important aspect of the keto diet is the consumption of healthy fats such as olive oil, avocado, coconut oil, and butter. These foods will help the body produce ketones, which are a source of energy, reduce hunger, and may improve the quality of skin and hair.
In general, the keto diet can be very effective if the food list is properly defined and followed strictly. Below is a detailed description of what you can eat on a keto diet to help you diversify your diet and get the most health benefits.
Healthy foods for the keto diet
The keto diet is a special diet that aims to reduce the level of carbohydrates in the body. This results in fat loss and weight loss.
For the correct implementation of the keto diet, it is necessary to monitor the carbohydrate content in each product that enters the diet. The list of products varies, but the main categories remain the same.
- Proteins: eggs, meat, fish, cheeses, soybeans, nuts, bacon and others
- Fats: olive oil, avocado, coconut oil, ghee oil, butter, etc.
- Vegetables: cabbage, broccoli, squash, cucumbers, spinach, green onions, asparagus and other carbohydrate-restricted
- Fruit: avocado, kiwi, strawberry, watermelon and other low carbohydrate
- Greens: basil, parsley, arugula, mint, dill and others
- Beverages: coffee, green tea, mineral water, hibiscus and others without added sugar
It is worth noting that the keto diet does not involve eating high carbohydrate foods such as sweets, bread, rice, etc.
This can lead to disruption of the keto diet and the opposite effect.
Sample keto diet: TimeFood
| Breakfast | Bacon and eggs, vegetable salad with avocado and olive oil |
| Lunch 90 120 | Fried chicken breast, vegetable salad with arugula and parmesan, green tea |
| Snack | Nuts and cheese |
| Dinner | Beef steak, steamed vegetables, strawberries with cocoa and cream |
It is important to pay attention that the meat is not processed and does not contain additives.
They contain a small amount of carbohydrates and can be used to add to meals.
| Protein | 6.5 0120 |
| Carbohydrates | 0.6 |
| Calories | 75 |
Keto nuts and seeds
Nuts and seeds are some of the best foods to include in your keto diet. They are rich in healthy fats, proteins, and dietary fiber.
In addition, nuts and seeds help satisfy hunger and provide your body with important micronutrients such as vitamins, minerals and antioxidants.
Some of the most popular and healthy nuts and seeds for the keto diet include:
- Almonds – Whole almonds provide the body with antioxidants, vitamin E and healthy fats, and help control blood glucose levels.
- Pistachios – contain vitamin B6, magnesium and fiber, and are also low in carbohydrates and high in healthy fats.
- Chia is an excellent source of dietary fiber, omega-3 fatty acids and antioxidants. It also helps reduce appetite and control blood sugar levels.
- Pine nuts – contains protein, iron, magnesium and zinc, as well as healthy fats. They also help maintain normal blood cholesterol levels.
Incorporating these foods into your keto diet will help you stay healthy and fit, as well as help control hunger and reduce carbohydrate intake.
Fats and oils on the keto diet
Fats and oils are the main sources of energy on the keto diet. One of the main goals of this diet is to switch the body to burning fats instead of carbohydrates. Therefore, eating enough fats and oils is essential to success on a keto diet.
Healthy fats and oils are allowed on the keto diet, such as:
- Olive oil. This oil is rich in monounsaturated fats that are good for heart health. It also contains antioxidants.
- Coconut oil. This oil is rich in medium triglycerides, which quickly convert to ketones, the main source of energy for the body on a keto diet.
- Avocado oil. This oil is rich in monounsaturated fats and contains vitamin E.
- Linseed oil. This oil is rich in omega-3 fatty acids, which are beneficial for brain and heart health.
This oil is rich in monounsaturated fats that are good for heart health. It also contains antioxidants.Fats found in fish, meat, nuts and seeds can also be consumed. Trans fats such as margarine and fast food products are not recommended on the keto diet.
Dairy products on a keto diet
Dairy products contain proteins, fats and carbohydrates. Only certain dairy products are suitable for the keto diet, as they should be low in carbs and high in fat.
Kefir
Kefir is a low-calorie, probiotic-rich food that is acceptable on a keto diet as it contains few carbohydrates.
Cheeses
Cheeses that contain no added carbohydrates are good protein and fat foods for the keto diet. Most hard cheeses such as cheddar, gouda and parmesan can be consumed in limited quantities.
Cream and Butter
Cream and butter can be used to prepare meals on a keto diet, as they contain a high proportion of fats with a minimum amount of carbohydrates. However, you should not abuse these foods, as they are high in calories and can cause overeating.
Greek yogurt
Greek yogurt contains proteins and fats, but the carbohydrate content should be kept to a minimum. However, yogurt must be carefully selected, as many of them contain many additives and sweeteners that can disrupt the keto diet.
Fruits that can be consumed on a keto diet
Fruits are an important source of vitamins and nutrients for our body. However, on a keto diet, fruit intake is limited due to its high carbohydrate content. But there are fruits that can be eaten in small amounts on this diet.
The avocado is the most popular fruit on the keto diet. It is high in healthy fats and fibers that help control appetite and improve digestion.
Coconut is a fruit that is especially good on a keto diet because it is low in carbs and high in fat. Coconut milk, butter, and dried coconut are good for a keto diet.
Berries – Berries such as raspberries, strawberries and blueberries are low in carbohydrates and high in antioxidants. They can be a great choice for a keto diet.
Some citrus fruits – Some citrus fruits such as limes, lemons and grapefruits are low in carbs and can be consumed on a keto diet. However, apples, bananas, and other carbohydrate-rich fruits should be eliminated from the diet.
- Avocado
- Coconut
- Berries
- Some Citrus Fruits
Choose from this list of fruits that you like and make them healthy and tasty meals on a keto diet.
Sweets that can be eaten on a keto diet
Even if you follow a keto diet, this does not mean that you should give up sweets. In fact, there are many delicious foods that you can eat, but you need to choose them wisely. Here is the list of allowed sweets:
- Fruits: The keto diet is rich in fruits, which contain less carbohydrates. You can try raspberries, strawberries, rose hips, blueberries and watermelon.
- Dark chocolate: It contains less sugar than milk chocolate and has a higher concentration of cocoa. The carbohydrate content of dark chocolate varies from 5% to 15%.
- Nuts: Nuts are healthy and can be eaten as a dessert. Especially recommended are pine nuts, almonds, pistachios and walnuts.
- Keto Sweets: Keto sweets are specially formulated foods that are sugar free and low in calories. They often use a natural sugar substitute – stevia.
Remember that moderation is the key to success.
Do not abuse sugary foods, and follow proper nutrition and physical activity.
Drinks
The keto diet is usually associated with restricting carbohydrates and sugar in food, so drinks should be completely sugar-free and low in calories. Drinking water is usually the best choice.
Tea and coffee: Black, green, herbal, no added milk, honey or sugar, allowed on the keto diet. They do not contain carbohydrates and calories.
Plant-based drinks: Coconut milk and almond milk can be added to coffee or tea, and many companies make plant-based soft drinks, including almond or coconut milk, that can be consumed on a keto diet.
Carbonated drinks: Avoid drinks containing sugar and colorants. It can be carbonated water with the addition of natural flavors.
Alcoholic drinks: Vodka, tequila, brandy, low sugar red and white dry wine and champagne may be consumed in moderation as long as they do not contain sugar or liqueurs.
However, remember that alcohol can slow down the process of losing weight and getting into a state of ketosis, so alcohol consumption should be limited on a keto diet.
Keto Diet: Foods to Eat
Canned Foods
When it comes to choosing canned foods on a keto diet, it’s important to pay attention to carbohydrate content and substances that can affect blood insulin levels. Here are a few canned food options you can order online and add to your keto diet:
- Tuna fillet in own juice is an excellent source of protein and healthy fats. Typically contains less than 1 gram of carbs per 100 grams of product.
- Pitted Olives are a rich source of healthy fats and antioxidants. A moderate amount of carbohydrates per 100 grams is about 2 grams.
- Sardine Fillet in Oil – contains a lot of healthy fats, as well as protein and vitamins. Usually carbohydrates per 100 grams contain less than 1 gram.
Canned foods can be healthy meals on a keto diet if you choose foods that are low in carbs and high in healthy fats and protein. Remember it’s important to read labels and avoid foods that contain sugar and additives that can affect insulin levels in the blood.
Prohibited foods on the keto diet
The keto diet is quite rigid and requires you to give up most carbohydrates. Therefore, there are a number of foods that are prohibited on this diet.
- Sugar and sugar products. This may include sugary drinks, sweets, honey and other foods containing sugar.
- Cereals. Keto diet requires replacing carbohydrates from cereals with carbohydrates from vegetables and fruits.
- Bread and bakery products. They contain a lot of carbohydrates, which is unacceptable for a keto diet.
- Grocery and pasta. The high content of carbohydrates makes them indispensable on a keto diet.
- Fruits high in sugar. Moderate fruit consumption is acceptable, but fruits containing large amounts of sugar should be avoided.
- Alcoholic beverages. They are high in carbohydrates and may interrupt ketosis.
Prohibited foods not only cause disruption in ketosis, but can also lead to elevated blood glucose levels and inhibit weight loss on a keto diet. By sticking to the list of prohibited foods, you can improve the process of switching to a keto diet and achieve the desired results faster.
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Q&A:
What is the keto diet?
The keto diet (or ketogenic diet) is a diet that reduces carbohydrate intake to a minimum, which causes the body to produce ketones from fat cells instead of using carbohydrates for energy.
What foods are on the keto diet list?
The keto diet includes foods that are high in fat and protein and very low in carbs. These foods include meats, fish, eggs, butter, cheeses, nuts, seeds, leafy greens, and some vegetables such as broccoli, spinach, and avocados.
What percentage of carbohydrates is needed to follow a keto diet?
In general, the recommended diet for the keto diet is no more than 20-50 grams of carbohydrates per day, which is 5 to 10% of the total diet.
Is it possible to drink alcoholic beverages on a keto diet?
Yes, you can, but not all. The keto diet should only include low-carb alcoholic beverages in moderation, such as wine, champagne, lager beer, and liqueurs. That being said, it also depends on the overall diet and individual level of ketogenesis.
What vegetables can be included in a keto diet?
The list of vegetables that can be included in the keto diet includes broccoli, cauliflower, asparagus, avocado, lettuce, spinach, mushrooms, celery, cucumbers, zucchini, onions, tomatoes.
However, starchy vegetables such as potatoes, sweet potatoes, and bell peppers should be avoided.
Is it possible to eat fruits and berries on a keto diet?
As a rule, fruits and berries contain enough carbohydrates, so most fruits are not recommended on a keto diet, except for a few, such as avocados, olives and coconut. In addition, some berries, such as blackberries and raspberries, can be consumed in small amounts.
You can’t on a keto diet: forbidden berries and fruits
Olena ISLAMKINA and Rahil IMANZADE look into one of the most controversial topics of the keto diet: is it possible to eat fruits on an LCHF diet? Well, at least a little?
There are two dietary extremes. Proponents of proper nutrition with foam at the mouth will defend the right to fruits. Those are vitamins! Ketogenics will no less furiously talk about toxic fructose. The truth, as usual, is out there somewhere.
Not allowed on ketodit: fruits and berries that are strictly prohibited?
Aki.
Unripe fruits cause Jamaican vomiting disease. We will not go into details, how it differs, say, from Syzran, something tells: in any case, nothing pleasant.
Belladonna Causes dryness and burning in the mouth, difficulty swallowing, tachycardia, photophobia, delirium, hallucinations, psychosis. Even death from paralysis of the respiratory center and vascular insufficiency is possible. Tempting, but no.
Wolfberry. Causes poisoning, ulcers and blisters on mucous membranes.
Beach apple (manchine) . Caribbean natives, pleasant people, usually oil their arrows with the sap of this tree. To be sure.
Chilibukha . Charm, not a name. Wait, you haven’t heard the second one yet – vomit.
Never, ever eat these berries and fruits on keto. If you are going to an exotic country, google “poisonous plants” before the trip, and once in the virgin forest, agree to try fruits from trees only if the guide ate the fruit in front of you and did not die in agony after 2 hours.
Just about every other fruit won’t kill you, even if you’re on a keto diet.
Why do we avoid fruits on a keto diet? On the LCHF diet, we limit the amount of carbohydrates: 20 grams per day on a strict LCHF = keto, 50 on a moderate LCHF and 100 on a liberal one. One apple is approximately 19 g of sugar, that is, the full daily keto norm, which will enter the body in one blow. At the same time, we must take vitamins, minerals and fiber from somewhere. From one apple we get, for example, 8.4 mg of vitamin C, approximately 10% of the daily requirement. For comparison, a cup of broccoli has 81 mg.
Visual guide to carbohydrates in fruits and berries
Another important point: fruit is sweetened by fructose. Like glucose, it is a monosaccharide (common table sugar is fructose and glucose). Only if the whole body can deal with glucose – it uses it as energy, then fructose goes straight to the liver and is deposited there in the form of fat. And again – if you are a perfectly healthy person, one antonovka will not kill you.
But if you eat fruits every day, you don’t get vitamins, but a load on the liver and a fair portion of sugar.
Can natural fruit juices be used on a keto diet?
Fresh juices have a great reputation. They also contain vitamins and are generally “natural”. The rattlesnake is also “natural”, it’s a pity she doesn’t have a good PR person.
Meanwhile, the Harvard School of Public Health calculated the amount of sugar in various drinks. In a glass of orange juice – like in a can of cola, namely 10 teaspoons. That is, no matter how many vitamins there are (and, as we found out, there are not so many of them), the form of their delivery is far from ideal.
Unlike whole fruits, juices contain much less fiber. Not everyone can eat 2-3 fruits that are needed to make a glass of juice in one sitting, but it’s easy to give up a drink at once.
In addition, juice increases appetite. For example, in one study, subjects were asked to eat an apple or drink juice before meals.
Those who got the drink felt hungrier and ate more.
All of the above applies to fruit smoothies. Although fiber is still there, it is sugar in high concentration.
Are dried fruits allowed on the keto diet and LCHF?
The marketing ploy with the positioning of dried fruits “without sugar” also makes us mistaken.
Consider such a “harmless” dried fruit as dried apricots. With a cup of tea, 3-4 pieces are eaten imperceptibly. The average calorie content of one apricot is 44 kcal, 9 g of carbohydrates, of which 2 g of fiber and 7 g of sugar. That is, 4 dried apricots is 28 g of sugar, which is a lot even for a person who does not follow the principles of LCHF nutrition. The norm of sugar for an adult according to the World Health Organization is 25 grams. In the bar “Snickers” – the same 25-28, depending on the size.
Add to this that many dried fruits contain added sugar, and dried fruits that are beautifully glossy without a single dark spot are chemically processed.
Is it possible to have sugar-free jam on keto?
Sugar from the fruit itself does not go anywhere when making jam. Moreover, we already told in the article “Do I need to count calories on a keto diet” that the thermal and mechanical processing of ingredients affects the calorie content of the product. It will be much easier for the body to extract sugar from crushed and cooked berries. Fruits and berries, thanks to fiber, will give at least some sense of satisfaction and satiety, and in twisted fruits, a meat grinder or blender has already done some of the work for you. In the study with juice and apple, applesauce was also involved – in fact, jam. Of course, he lost the whole fruit.
Not to mention the fact that many manufacturers write on the packaging in large letters “no sugar”, “on stevia”, small in the composition – “contains fructose (toxic to the liver), maltodextrin (glycemic index is higher than that of table sugar) , maltose or maltose syrup (high GI again), etc.