Fruit you can have on keto: The request could not be satisfied
12 Low Sugar Fruits You Can Eat Every Day
Fruit is naturally high in sugars – aka carbs – leading many to believe this food group is forbidden on a keto diet. But there is such a thing as low carb fruit and it is possible to lose weight and enjoy this nutrient dense food group without kicking your body out of ketosis.
Get hundreds of keto approved foods to help you cut carbs and still eat tasty meals. Download our free Keto Shopping List today!
Is Fruit Bad for You?
Fruits are whole foods, high in natural nutrition and contain no added ingredients. Like most plant based foods, fruits can provide a lot of essential nutrition to your diet – nearly all fruits are high in potassium, vitamin C, and fiber. Plus they are naturally low calorie, low sodium, and low fat, making them a great food for weight loss.
Fruit intake is also associated with a wide range of health benefits including improved digestive health, heart health, mental health, and weight management, along with reduced risk of type 2 diabetes (1,2,3,4,5).
Fruits also make a great natural sugar substitute for those that have a sweet tooth or are looking to cut added sugars from their diet. A small piece of fruit can often hit the spot and provide significantly more nutritional value than other “sweets”.
Can You Eat Fruit on the Keto Diet?
A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis – a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan – as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size.
Sugar Content in Fruit Explained
Fruit is highly nutritious, but it’s also a source of carbohydrates. In fact, fruits are some of the most naturally carb rich, whole foods you can choose.
It is commonly dinged for its naturally high sugar content, but the sugars found in fruits are not quite the same as the refined and added sugars that we commonly demonize.
Like many other plant based foods, fruit is also loaded with fiber, a type of carbohydrate that is thought to not impact blood sugar levels in the same way.
Fiber is not easily digested and absorbed by the body – which can help push things through. It also helps draw out some unwanted compounds along the way, like cholesterol. For these reasons a high fiber diet is associated with better digestive and heart health (6,7). It is also part of the reason why fruit falls lower on the glycemic index scale (8).
Moreover, for your keto meal plan, this means you can enjoy fiber-rich foods like fruits and vegetables, and stay in ketosis. Even though fiber shows up on the nutrition facts label in total carb content, the grams of fiber are often subtracted to give you a net carb count for the food.
What Fruits are High in Sugar?
To get into ketosis, most people need to eat less than 50 grams of net carbs per day. Considering some fruits have over 25 grams of total carbs per serving which can eat up more than half of your daily carb limit, the type of fruit you choose matters!
The fruits highest in sugar include tropical fruits, dried fruits, fruit juice, and certain whole fruits. These include the following common options and their associated net carb count per serving:
- Dates – 36 g per ¼ cup
- Cranberry Juice – 34 g per cup
- Raisins – 31 g per ¼ cup
- Dried Figs – 28 g per serving
- Bananas – 24 g per fruit
- Mango – 23 g per cup
- Pears – 22 g per fruit
- Grapes – 19 g per ½ cup
- Apples – 17 g per fruit
What Fruits are Low in Sugar?
The fruits lowest in sugar tend to be high in water content or fiber – allowing you to enjoy a larger serving size with fewer carbohydrates. These include many citrus fruits, berries, and some melon.
Best Fruits to Eat On Keto
Very few fruits can actually be considered low carb when you take into account a typical serving size. However, if you enjoy them in smaller quantities, they can fit into your daily macro goals and still provide meaningful nutrition.
Here are the best keto friendly fruits with less than 15 grams of net carb per standard serving.
1. Unsweetened Acai Puree
Net Carb Count: 1 g per 100g serving
Unlike its sugar filled, popular counterpart the acai bowl, acai as a solo fruit is actually not very sweet. Look for unsweetened puree or acai powder to enjoy this famous “superfruit” as part of a healthy low carb breakfast bowl or morning smoothie.
Net Carb Count: 3.5 g per fruit
This unique and visually appealing fruit, Starfruit or Carambola, is one of the lowest sugar options you can find. Unlike other tropical fruits which tend to be very carb heavy, one medium sized fruit has only 30 calories, 3 grams of fiber and less than 4 grams of net carbs total.
3. Shredded Coconut
Net Carb Count: 5 g per cup
Coconut, either fresh or dried, is also a unique low carb tropical fruit and it is very popular among keto dieters because it contains high amounts of MCT oil (medium chain triglycerides), a type of fat thought to support ketosis (9).
However, if you are looking to lose weight, just be mindful of your portion size as a single cup packs almost 300 calories. And avoid coconut products with added sugars.
Net Carb Count: 5 g per fruit
Lemons are very rarely consumed whole, but they are in fact very low carb and low calorie. They also provide a notable source of vitamin C – 51% of the daily value.
You can enjoy lemon juice as a garnish or in various recipes to capture their desirable essence, flavor, and nutrients.
Net Carb Count: 5 g per fruit
Similar to lemon, limes are not eaten as a whole fruit, but their juice is low sugar and worth considering. They also contain 32% of your daily value for vitamin C.
Net Carb Count: 6 g per cup
Blackberries are packed with fiber (almost 8 grams per serving!) and naturally lower in sweetness making them the top low carb berry to reach for. They also provide 50% of your vitamin C are linked to many positive health benefits due to their deep rich color (10).
Net Carb Count: 6.5 g per fruit
Naturally small in size, a fresh plum is a satisfying way to enjoy a sweeter fruit without overdoing it.
Net Carb Count: 7 g per cup
Similar to blackberries, raspberries are high in fiber and can be more tangy than sweet. One cup has eight grams of fiber and 53% of your vitamin C needs.
Net Carb Count: 8 g per cup
A favorite fruit among many low carb eaters, strawberries are enjoyed on their own or commonly paired with various recipes, ranging from savory to sweet. Grab a handful as a snack, toss them in a salad, or blend them into your morning keto shake.
10. Fresh Figs
Net Carb Count: 8.5 g per medium fig
While dried figs can pack a punch of sugar, fresh figs contain significantly less. In fact, one small fresh fig has only 6.5 grams of net carbohydrate.
Slice up fresh figs for a slightly sweet and guilt-free fruit topping on your keto bread – try this with goat cheese!
Net Carb Count: 11 g per cup
While not the highest fiber fruit, one cup of cantaloupe has only 50 calories and provides nearly 100% of your daily needs for vitamin C and vitamin A, making it worth making room for every net carb.
Net Carb Count: 11 g per cup
Falling higher on the glycemic index scale due to low fiber content, watermelon is a misunderstood fruit. Although naturally very sweet, it contains mostly water helping to bring down its total carb content.
Watermelon is also rich in nutrition containing a recognizable amount of vitamin C, vitamin A and potassium. Watermelon also contains more lycopene than fresh tomatoes.
So there is no need to fear this popular melon, just adjust your portion and dig in!
Pro tip: Pair with feta cheese to slow your sugar absorption.
Special mention: While not technically fruit, jicama, avocados, and tomatoes are all commonly enjoyed as such and make for great additional low carb choices to consider.
Stop guessing when it comes to your keto food choices and make cutting carbs feel like a breeze with this free comprehensive Keto Shopping List. Complete with net carb counts for hundreds of foods, not just fruits!
Keto Friendly Fruit That Will Make Going Low-Carb Easier
When you think of the keto diet, avocados, butter, and bacon are probably the first things to come to mind. But fruits? Less so. The restrictive eating plan famously focuses on eating lots of fat, moderate amounts of protein, and very few carbohydrates in order to force the body into ketosis—a metabolic state that’s associated with changes like improved energy, weight management, and more.
“Carbs are usually the body’s preferred substance for producing and using energy,” says Rachel Gargiulo, a certified nutrition consultant at Nourishing Journey in Baltimore, Maryland. “However, when adhering to a keto diet, the body switches from using carbs, in the form of glucose, to using fat reserves instead.”
Staying in ketosis depends on limiting your carb intake—which is where fruit can get kind of tricky. Generally, most keto plans call for eating 30 grams of carbs per day max. Within this restrictive framework, one mango (which has over 50 grams of carbs per fruit and roughly 45 grams of sugar) puts a person well over the day’s carb limit. “Entering ketosis usually takes anywhere from three days to a week. Eating too many carbs in one day will bump you out of ketosis,” says Gargiulo.
However, fruits are filled with important nutrients—vitamins, fiber, and antioxidants—that make them well-worth keeping in your diet. That’s why Gargiulo suggests that her keto clients introduce low-carb fruits one at a time to see how they impact their body’s ability to stay in ketosis. As for knowing exactly what keto-friendly fruits are out there, Gargiulo shares some of the best options below.
What does a top dietitian think about the keto diet? You might be surprised:
Keep reading for the five best keto-friendly fruit options if you’re craving something sweet.
At first glance, keto adherents might be surprised at the carbohydrate count of the fruits on this list. But remember: Most fruits also contain fiber, an important nutrient that helps with digestion and prevents blood sugar spikes. It also affects their net carb count (carbohydrate minus fiber), which is typically what people on keto and other low-carb diets use to calculate their carbohydrate intake.
It’s also important to note that just because these fruits are keto-friendly doesn’t necessarily mean they’re inherently “better” than other fruits, or that other fruits are unhealthy. Instead, the below list of options from Gargiulo is to help people on the keto diet balance trying to stay in ketosis while still enjoying the flavor and the benefits of fruit in general.
Gargiulo recommends berries, and raspberries in particular, if you’re looking for keto-friendly fruit. Berries are generally low in carbohydrates and high in fiber. They also typically contain high levels of antioxidants and associated health benefits. For reference, here are the carb and sugar contents in a few popular berry options (nutrient composition is for a cup of raw fruit):
Peaches are another lower-carb fruit option if eaten in small portions. One small yellow peach has about 12 grams of carbs, 2 grams of fiber, and 11 grams of sugar. The juicy summer treat also contains a wealth of vitamins and minerals like potassium, phosphorus, and vitamin C.
If you’re searching for a keto-friendly fruit with a sweet-but-tart flavor profile, apricots are here for you. One raw apricot contains just 4 grams of carbs, 1 gram of fiber, and 3 grams of sugar. But FYI: The carb count in dried apricots is significantly higher per serving (about 29 grams per five pieces of fruit), so stick to the fresh stuff while you’re on keto.
Gargiulo says that most melons fall within the keto-friendly fruit spectrum. Melons also have high water content, which helps to provide some extra hydration. Here’s what you get from a cup of these types of melons:
5. Lemons and limes
If you want to add a splash of citrus flavor to everything from ketogenic pad Thai to vegan pesto, take heart—Gargiulo says both lemons and lime work well with the keto diet. One ounce of lemon juice has just 2 grams of carbs and just under 1 gram of sugar, and the macronutrient composition of lime juice is similar (3 grams of carbs and 1 gram of sugar per ounce).
The keto diet certainly isn’t for everyone. But if you’re contemplating a jump into low-carb territory (and you have a practitioner’s blessing), don’t forget about fruit when you’re doing your meal planning. Your bod (and taste buds) will thank you after long weeks of avocados and cauliflower rice.
This story was originally published on January 8, 2019; updated on February 5, 2021.
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Best Low-Carb Fruits & Which Ones to Avoid on the Keto Diet
A common question among those following a ketogenic diet is “which fruits can I eat?” Fortunately, there are fruits that fit into the keto diet, which gives you a variety of tasty options!
This fruit, lowest in net carbs, isn’t always thought of as a fruit, but it is! One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters. Enjoy them as they are, blend them up in smoothies, sauces, and guacamole, or use them to top a salad. They are extremely versatile!
Raspberries, Blackberries & Strawberries
A ¾ cup serving of these berries has between 5-6g of net carbs, thanks to these berries being high in fiber. Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.
Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties. Coconut is a tasty addition and can add tropical flair to many sweet and savory recipes!
Fruits to Avoid
Kiwis, plums, clementines, apples, and blueberries are all sweet and delicious but have higher carb counts and lower fiber counts, so their total net carb amounts range from 10-17g per serving. Compared to the fruits discussed above, these fruits aren’t the best options for those following a ketogenic diet. Their high carb amounts would not only take up a big chunk of your daily carb allowance, but could also potentially kick you out of or hinder you entering into ketosis.
These, of course, aren’t exhaustive lists so if you have questions about the carb count of any other fruit or food, there are numerous handy apps that make it easy to quickly look up this information. These apps also help you track what you are eating throughout the day, which is often a key to success when following a ketogenic diet!
17 Keto-Friendly, Low-Carb Fruits, According To Dietitians
You’re trying the keto diet on for size, but all that butter, cheese, and meat can be heavy. Lightening things up with some fruit seems like a solid choice, right?
It’s a little more complicated than that, actually. On this high-fat plan, you’re only getting 5 to 10 percent of your calories from carbs in order to stay in ketosis—a. k.a., a state where your body is burning fat for energy rather than carbs. And—newsflash—fruit is pretty high in carbs (it’s all those natural sugars).
Take blueberries, for example: One cup contains about 18 grams of net carbs (that’s total carbohydrates minus fiber), which accounts for pretty much an entire day’s worth of carbs on the keto diet (you’re supposed to eat fewer than 20 grams of net carbs a day).
Wait, so can I have any fruit at all on the keto diet?
With the keto diet encouraging you to eat super low carb to stay in ketosis, including fruit as part of a balanced diet can be challenging. But you should still try to incorporate it.
Women’s Health Keto Made Simple
“Often fruit is mostly or completely excluded from the keto diet, which removes many options for high fiber, vitamin, mineral and antioxidant foods,” says Seattle-based registered dietitian Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition.
Knowing the carb content of your fruit is crucial to making sure it can fit in. “Most fruit provides about 15 grams of carbohydrates per 1/2-cup serving, or about the size of a tennis ball,” says Melissa Majumdar, MS, RD, who is also a spokesperson for the Academy of Nutrition and Dietetics. “Choosing fruit as your source of carbohydrates is a good choice because of the nutrient punch they pack and the overall lack of fiber on the keto diet.”
And you definitely want the fiber that fruit provides. “Fiber can help keep us full, keep the bowels regular, and helps manage cholesterol levels,” says Majumdar. “Fiber needs are 25 grams for most.”
So, no, you don’t (and shouldn’t) have to go totally fruit-free on the keto diet. But you do have to watch your portions. Here are 17 keto-friendly fruits, selected by RDs, that pass the carb test.
Yep, this creamy delight is actually a fruit—and it’s a keto diet godsend. Not only does a half of an avocado contain a glorious 15 grams of heart-healthy fat, but it has less than two grams of net carbs, according to the USDA’s National Nutrient Database.
These make great additions to smoothies, says Sarah Jadin, RD, who specializes in keto diets. Still, even with avocado you need to be mindful of how much you’re eating in relation to your carb allowance, she notes.
Olives are another fruit you definitely didn’t think were a fruit—so they totally count.
Ten small olives pack about three grams of fat and about 1.5 grams of net carbs. Bonus: they’re salty, and getting enough sodium is important when following a keto diet, says Jadin.
One-half cup of shredded coconut meat yields 13 grams of fat, and a respectable 2.5 grams of net carbs. Sugar is often added to coconut, so make sure you’re buying unsweetened—or buy an entire coconut and scoop the meat out yourself.
Blackberries have an impressive amount of fiber—nearly two grams in a quarter cup. That serving size also have 1.5 grams of net carbs, so you can definitely add these to your morning yogurt.
Stick with a quarter cup raspberries and you’ll get about 1.5 grams of net carbs, per the USDA.
Toss them in a salad, or, even better: whip up heavy whipping cream and toss a few berries on top for a keto-friendly dessert, recommends Jadin.
A quarter-cup of strawberry halves contains a little more than 2 grams of net carbs—or about 10 percent of your daily limit if you’re aiming for 20 grams of net carbs a day.
Yet another should-be veggie that’s actually a fruit. At 2 grams of net carbs per half-cup, cherry tomatoes are a great addition to your keto diet.
No one’s asking you to bite into a lemon—though, if you’re into that, you do you—but when you need to dress up unsweetened seltzer water or plain tea, the sour citrus fruit has your back.
A squeeze from a wedge has less than a half of a gram of net carbs. That’s a negligible amount of carbs, so honestly, squeeze as many lemons as you want, says Jadin.
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“A medium pear is 25 grams of carbohydrates, but has the most fiber of any fruit—6 grams—and tastes great with a nutty dip like almond butter, also adding 1 gram of fiber (and 3 grams of carbs) per tablespoon to the snack,” says Majumdar. “Almond butter is a great way to meet fat goals too with 6 grams of total fat and only 0.5 grams of saturated fat per tablespoon.”
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“Apples range from 12 to 14 grams of net carbs in a small apple or a cup, quartered. It’s possible that you could enjoy some apple (make sure to include the skin for even more vitamins, minerals, and antioxidants) on a ketogenic diet, but in very small quantities,” says Hultin.
An apple makes a great snack for keto diet followers when smothered in a high-fat nut butter.
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“Watermelon has about 11 net carbs in a cup of melon balls, so it could conceivably fit into a ketogenic diet in small amounts,” says Hultin. “Watermelon is high in both vitamin C as well as the antioxidant lycopene which the red color indicates (it’s also found in tomato!).”
Try pairing it with a high-fat yogurt or cottage cheese option.
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“One lime fruit contains 5 grams of net carbs so this citrus fruit does fit on the keto diet,” says Hultin. “It is tart and flavorful yet high in fiber and vitamin C.” Utilize lime to flavor water or to mix into sauces to create a vibrant flavor to put on your keto-friendly meals. It goes well in peanut-sauce, in particular, adds Hultin.
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“It’s important to maximize fruit and veggie intake on this low-carb diet to get access to the vitamins, minerals, antioxidants and fiber,” says Hultin. “Blueberries are sometimes excluded from fruit lists because they are a little higher in net carb, but keep in mind that 1/2 cup has about 8 to 11 net carbs so they could actually be included in small amounts.”
Even just a 1/4-cup of blueberries (to keep the carbs down) sprinkled on some cereal or in some low carb granola could be a nice boost of the specific nutrients in these flavorful berries.
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“Pomegranates have phytonutrients that protect our body from cellular damage, and they are super fun to eat,” says Majumdar. “1/2-cup of the arils (seeds) has only 16 grams of carbohydrates and over 3 grams fiber.”
Try making a sauce for some lean protein or sprinkling on any any meat dish.
“A cup of cantaloupe melon balls has about 12 to 13 net carbs, so it can definitely fit into the keto diet on occasion, on otherwise very low-carb days,” says Hultin. “Rich in fiber, vitamin C, and potassium, this is a very healthful fruit.”
Snack on cantaloupe or enjoy it as a sweet dessert. Add it, chilled, to smoothies for a frothy, sweet flavor.
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“A cup of chopped cranberries has about 8 grams of net carbs, so this tart, colorful berry can be included on a ketogenic diet,” says Hultin. “Cranberries are very high in vitamin C and there’s some interesting research showing potential health benefits to the urinary tract system.”
Include cranberries on a salad for a beautiful garnish or blend them into your next keto fat bomb smoothie.
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“Including mango while on keto can help you meet your daily needs of fruit, which are about 1 to 2 cups per day,” says Majumdar. “Mango is high in vitamin C and one of the juiciest fruits and provides about 2 grams of fiber per 3/4-cup.”
Chop mango into a salsa for some seafood or make into a curry for a chicken.
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“Kiwis are naturally portioned and a small fruit contains only 8 to 9 grams of net carbs,” says Hultin. “Kiwis are rich in potassium and vitamin C as well as a great source of fiber, so they do complement a ketogenic diet.”
Grab and go! Kiwis are perfectly portioned so you can carry one for a snack or enjoy is as part of a healthy keto breakfast.
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Grapes, Watermelon, Cantaloupe, Bananas On Keto – HighKey
Why keto friendly fruit when you can eat HighKey keto cereal with 10 grams of protein and only 90 calories? At HighKey, our cereals are gluten free, grain free, 0 Net Carbs*, and $1.50 per serving!
Can You Eat Fruit On Keto?
For those with a major sweet tooth, cutting out sugar might be the hardest part of keto. Eating fruit is typically a healthy way to satisfy those sugar cravings since it contains plenty of vitamins, minerals and fiber that are important for a healthy diet. However, some people on the keto diet avoid fruit because it tends to be higher in carbs and sugar. The good news is there are still plenty of fruits that you can enjoy in moderation that won’t kick you out of ketosis!
There are two important thing to remember if you’re following a keto diet and want to eat fruit:
- Stick to fruits that have less sugar and carbs. In general, the sweeter the fruit is, the more sugar it contains (duh). A banana, for instance, is a very sugary and carb heavy fruit, with 14 grams of sugar and 27 grams of carbohydrates in just one serving. This makes it a no-go if you’re trying to limit your daily carb intake
- Watch your portion size. Even with that are low in sugar and high in fiber, you still need to be mindful of how many you eat so you can keep your carb count under control.
If you’re looking to include fruit into your diet while still remaining in ketosis, try these seven keto-friendly fruits that can be eaten in moderation.
Raspberries are a great option when it comes to keto-friendly fruits, as half a cup contains just 3 grams of net carbs when you account for fiber (a half cup of raspberries is 7 carbs minus 4 grams of fiber). Eat them when you’re craving an after dinner dessert, or try pairing them with some Greek yogurt at breakfast.
Like raspberries, blackberries can be eaten on the keto diet, clocking in at 3 grams of net carbs per half cup serving. Eat them with a dollop of unsweetened whipped cream or add them on top of keto-friendly hot cereal for a delicious and tasty treat.
Strawberries are a little sweeter than their other berry counterparts, but they’re still a safe bet on the keto diet when eaten in moderation. Half a cup of strawberries comes in at 4 grams of net carbs, which means you can still nibble on a few when your sweet tooth kicks in.
Although you don’t want to eat a whole lot at once, small portions of watermelon can be enjoyed on the keto diet. Half a cup of diced watermelon contains 5.5 grams of carbs, so enjoy sparingly.
Like watermelon, cantaloupe is higher in carbs than some other fruits like berries, but it can be consumed from time to time. Half a cup of diced cantaloupe contains about 6 grams of net carbs, so treat cantaloupe more like a special occasion dessert.
Although you may not want to eat the whole thing, peaches are still a fruit you can enjoy in moderation while on keto. One medium peach contains 12 net grams of carbohydrates, so you may want to cut it in half and enjoy just a few slices with a bowl of cottage cheese.
If you’re looking to enjoy a whole fruit, you can turn to a plum instead. One medium plum contains 7 grams of net carbs, making it an occasional keto-friendly treat.
Thankfully, it’s just a myth that you must cut out fruit altogether while doing. You will likely want to skip fruit when beginning a keto diet, but if your body is “keto-adapted,” meaning you’ve been on the keto diet for a longer period of time and your body is used to it, then go for it occasionally! Sticking to portion controlled,lower-sugar, and high fiber fruits in moderation as part of your daily carb allowance will ensure you stay within your daily carb intake recommendation and more importantly, in ketosis.
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Keto Diet Foods List 2021
If you’re thinking about trying a new diet to shed some pounds, the keto diet is probably the first thing that’s come to mind.
The idea of maintaining ketosis has taken over the weight loss space ever since celebrities like Kourtney Kardashian and Halle Berry touted the keto diet in years past, pushing an extremely high-fat (and nearly zero-carb!) diet plan to the forefront of the discussion.
Being curious about the keto diet is only natural, because let’s be real: There are very few other diets where copious amounts of bacon and cheese are on the menu. But simply listing the different ingredients you can and can’t eat while working your way through the keto diet doesn’t explain how exactly it works.
The diet’s main principle is maintaining ketosis, a metabolic state that pushes your body to burn fat for daily fuel rather than glucose sourced from carbohydrates. Originally designed to help patients fight epilepsy, the keto diet supposedly guides you into ketosis by eliminating some significant food groups that you normally interact with every day — mainly, items containing sugars and carbohydrates, as these don’t allow your metabolism to use fat as a main energy source.
Sugar and carbohydrates don’t sound like they’re part of a healthy meal to most — but in reality, they can be found in some pretty nutritious items you’ll have to cut out of your diet entirely. It’s why nutritionists and health experts may be critical of the keto diet, especially since deprivation requires tons of willpower that might be counterintuitive to your needs. While the keto diet could result in serious weight loss for those who can stick to the diet’s plan, if you know you simply can’t give up bread or fruits, it’s okay — Stefani Sassos, MS, RD, CDN, a registered dietitian within the Good Housekeeping Institute, says that the Mediterranean diet or ‘flexitarian’ meal plans could also help you lose weight in the long run.
If you’ve seen a friend transform their body while on the keto diet, read up on what it entails below before you take a swing at achieving ketosis. Like all diets, Sassos points out that the keto program doesn’t guarantee sustained weight loss (in fact, some people report ballooning in weight afterwards) and that you should discuss any long term diet changes with your healthcare provider.
Editor’s note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.
What You Can Eat on a Keto Diet:
Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.
Design: Laura Formisano
- Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and plenty of avocados!), mayonnaise.
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
- Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters (look for natural varieties that aren’t sweetened).
- A selection of berries: Blueberries, blackberries, raspberries.
- Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
- All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.
What You Can’t Eat on the Keto Diet:
It’s a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!
Design: Laura Formisano
- Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.
- Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
- Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour. There are some work arounds that dieters can still enjoy, like faux tortilla wraps that are made from cheese.
- Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
- Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. You’ll have to settle for sugar alternatives, including natural substitutes like this monkfruit sugar replacement.
- Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Dieters can shop for dessert alternatives like this keto-friendly ice cream that won’t impact your blood sugar levels in a single serving.
- A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
- Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. If you’re going to spring for wine, keep it as dry as possible — the bottle should have less than 10g of sugar in its entirety.
- Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces that contain added sugar.
- Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts.
If you’re tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we’re all about broccoli), many others get nixed (bye, bananas and sweet potatoes).
*With additional reporting by Caroline Picard.
Associate Health Editor
Zee Krstic is a health editor for GoodHousekeeping.com, where he covers the latest in health and nutrition news, decodes diet and fitness trends, and reviews the best products in the wellness aisle.
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5 Fruits You Can Actually Have On Keto
If you know anything about the keto diet, it’s that sugar is off limits. That means most fruit, which naturally contains sugars, is pretty much off the table. Pineapple? Nope. Bananas? Not a chance.
Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.
When you need something sweet, go for fruits as low in carbs and sugar as you can get your hands on. The following five fruits are your best bets for satisfying your sweet tooth without throwing yourself out of ketosis.
Small amounts of berries are commonly included in keto diets. “One cup of blackberries or raspberries contains between six and seven grams of net carbs,” says Hultin. Meanwhile, strawberries contain eight and blueberries contain 17. Hultin recommends sticking to half-cup servings to keep net carbs as low as possible.
In addition to vitamin C and other antioxidants, berries also provide fiber, which can help ward off or alleviate the constipation many people experience on keto.
Almost forgot avocado is a fruit, didn’t ya? “Avocado is a very keto-friendly fruit because it is so high in fat,” Hultin says. In fact, they’re 80 to 90 percent fat, which perfectly mimics a keto diet.
“One cup of sliced avocado contains just two grams of net carbs so it’s one to include at any meal and snack to boost fiber, B vitamins, and vitamin C,” she says. Add avocado to omelets or salads, or whip up a tasty homemade guac.
When the summer sun is beating down, keto-eaters will be happy to know that watermelon can fit into their diets. “Since watermelon has such a high water content, it will fill you up and help keep you hydrated,” says Dana Angelo White, R.D., A.T.C.
Related: 5 Mistakes People Make When They Go Keto
Still, keep portions to a minimum. One cup of diced watermelon contains 10 grams of net carbs, which isn’t so bad for a fruit, but can certainly mess with ketosis if you go overboard.
Honeydew and cantaloupe melons can also work on a keto diet—just keep in mind that they’re higher in net carbs, with about 14 grams per cup each.
Don’t worry, the lemon and lime you put in your water are a-okay on a keto diet. Lemons and limes, in particular, provide vitamin C and other antioxidants for just four to five grams of net carbs, says Hultin.
Oranges and grapefruit, though? Proceed with caution. These citrus fruits contain three to four times as many net carbs and may not be as easy to fit into your daily limits.
Technically a fruit, tomatoes are loaded with antioxidants like lycopene, along with vitamin C and other nutrients. Plus, fresh tomatoes (especially in the summer) are bursting with natural sweetness! One cup of cherry or grape tomatoes, for example, contains four grams of net carbs.
Related: Want To Try Keto? Here’s What A Healthy Day Of Eating Fat Looks Like
Keep in mind that green, orange, and yellow heirloom tomatoes are typically higher in carbs—and that packaged tomato products, like tomato sauce and ketchup, aren’t the same as whole tomatoes. A single tablespoon of ketchup for example, contains almost four grams of sugar. (And who ever uses just one tablespoon?)
To bring out tomatoes’ natural sweetness, White recommends roasting them. From there, you can add them to anything from salads to vegetable sides to proteins.
Consider this infographic your keto-friendly fruit grocery list:
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90,000 Berries and fruits on the keto diet – what you can
What low-carb berries and fruits can you eat on the keto diet? Most berries are low in carbohydrates and are not harmful if consumed in small amounts, while fruits can be considered “natural candy” (they contain quite a lot of sugar). If natural sugar enters the body, this does not mean that it is useful.
For more information on low carb fruits and berries, and those not recommended on the keto diet, see this guide.Recommended options are located in the picture on the left.
Low-carb berries on keto
The numbers in the picture indicate the percentage of digestible carbohydrates, i.e. pure and fiber-free. This is the amount in grams per 100 g of product (3 ½ ounce).
Keto raspberries, blackberries and strawberries can be eaten in small quantities. You can increase the amount if you are following a moderate, low-carb diet.
Do not overdo it with blueberries, they are eaten only occasionally on a keto diet.
Is it possible to eat fruits on a keto diet
Fruits contain a lot of carbohydrates (mostly sugar). This is why they are so sweet!
For simple comparison, all numbers are grams of digestible carbohydrates per 100 grams (3 ½ ounces) of fruit.
For example, an apple weighing 180 g contains 21 g. Therefore, it is better not to eat apples on a keto diet.
How much fruit can you eat on a low-carb diet?
On a keto diet, it is better to eat berries. Any nutrient found in fruits can be obtained from vegetables with little or no sugar.Therefore, diversify your diet with vegetables on a keto diet.
Even on a more moderate low-carb diet (20-50 g per day), you will have to be careful – eat no more than one fruit per day.
On a liberal, low-carb diet (50-100 grams per day), you can afford two to three fruits a day if that’s your biggest source of carbs.
The most carbohydrates are found in grapes and bananas. They can be consumed on a keto diet, but with caution.Try our Banana Keto Muffins recipe.
Top 10 Low Carbohydrate Fruits and Berries
In the list below, the low carb berries and fruits preferred on the keto diet are located at the top.
1. Raspberries – Half a cup (60g) – 3g Carbs.
2. Blackberries – half a cup (70 g) – 4 g.
3. Strawberries – eight medium-sized berries (100 g) – 6 g.
4. Plum (65 g) – 7 g.
5. Clementine – (75 g) – 8 g carbohydrates.
6. Kiwi – (70 g) – 8 g.
7. Cherry – half a cup (75 g or 12 cherries) – 8 g.
8. Blueberries – half a cup (75 g ) – 9 g.
9. Melon (cantaloupe) – one wedge (160 g) – 11 g.
10. Peach – one medium fruit (150 grams) – 13 g.
For comparison , in a large orange there are 17 g of carbohydrates, in a medium-sized apple – about 21 grams, in a banana – about 24 grams.
Fruit before and now?
It is believed that people ate fruit from time immemorial. However, from an evolutionary point of view, there are differences between the fruits we buy in the supermarket and the way they used to look in nature.
Previously, fruit was only available for a limited time during the year (summer or fall). Our ancestors, like primates in their natural habitat, could eat them when they were available. An excess of carbohydrates helped them gain weight, which allowed them to survive in cold times.
“This article has been translated into Russian from a foreign source by Diet Doctor, the world’s largest low-carb diet site.”
Do’s and Don’ts
If you are a fruit lover, you might be wondering if there are any low-carb fruits that won’t negatively impact your keto diet. After all, fruits are good for your health, right?
But on a high-fat, low-carb diet, eating too many net carbs can raise your blood sugar levels and knock you out of ketosis.
Fortunately, there is a difference between high and low carb fruits – and there are some keto-friendly fruits that even contain healthy fats. But first, let’s talk about sugar content.
Are fruits high in sugar?
There are three main types of sugar – sucrose, glucose and fructose – and these are all carbohydrates.
Glucose and fructose are called simple sugars because they each contain one sugar molecule.Most fruits contain sucrose. Sucrose is composed of a combination of glucose and fructose.
Carbohydrates are a fast acting, readily available form of energy. But fructose is fundamentally different from other carbohydrates: your liver must convert fructose to glucose before your body can use it for fuel.
Best and Worst Low Carb Sweeteners
Effects of fructose on your health
Fructose does not raise insulin levels in the same way as other sugars, but it can cause other problems.It is less nutritious than other sugars and promotes more fat storage. Also, fructose consumption has been linked to obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance, and high blood pressure.
Because of its effect on the liver, fructose has similar side effects to ethanol (found in alcohol). In fact, consuming fruit snacks can have the same effect on your liver as a can of beer.
Finally, fructose is anti-ketogenic because your liver must metabolize it.Like glucose, once your body digests fructose, it replenishes the liver’s glycogen stores. This can temporarily throw you out of ketosis.
The best fruits and berries for the keto diet
Too much fructose is bad for your health, but not all fruits are high in fructose. Some fruits offer less sugar and more nutrients.
In moderation, the benefits of some fruits may outweigh the disadvantages of sugar and fructose. Below you will find 12 of the best keto-friendly fruits:
Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones and even freshens your breath.
- 100 grams of lemons contain 29 calories, 2.8 grams of fiber, 6 grams of net carbs, and 1.1 grams of fructose.
- Recommended serving is 1 tablespoon (15 g).
Benefits of Lemon Water on the Keto Diet
Another popular citrus fruit. High in vitamin C, lime can improve digestion, fight infections, and may reduce the risk of cancer and heart disease [*] [*] [*].
- 100 grams of lime contains 30 calories, 2.8 grams of fiber, 8.5 grams of net carbs and 0.6 grams of fructose.
- Recommended serving is 1 tablespoon (15 g).
Contrary to popular belief, this is a fruit, not a vegetable.It contains more potassium than bananas and is packed with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
- 100 grams of avocado contains 167 calories, 15 grams of fat, 6.8 grams of fiber, 1.8 grams of net carbohydrate and just 0.08 grams of fructose.
- Standard serving size is 1/3 of the fruit, or about 50 grams.
Avocados: 6 Proven Health Benefits
4.Olives (green or black)
As with avocados, most people don’t consider olives to be fruit. They are a good source of dietary antioxidants and healthy fats.
Olives can improve circulation and lower blood pressure by increasing nitric oxide levels. They are also anti-inflammatory – their vitamin E content improves brain health and helps control free radicals.
- 100 g olives contain 81 calories, 6.9 g fat, 2.5 g fiber, 3.1 g net carbohydrate and 0 g fructose.
- Recommended serving is two large olives or about 28.5 g.
5. Bell pepper
This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants. Bell peppers offer many health benefits, with positive effects on eye health and – thanks to their antioxidant activity – even lowering the risk of chronic diseases such as heart disease and cancer.
- 100 g bell pepper contains 20 calories, 1.7 g fiber, 2.9 g carbohydrates and 1.12 g fructose.
- Recommended serving is about 150 g.
Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in a sauce, soup, or stew. Cherry or grape tomatoes are ideal for snacks.
Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease. Plus, they are high in vitamin C, potassium, folate, and vitamin K.
- 100 g of tomatoes contain 18 calories, 1.2 g of fiber, 2.7 g of carbohydrates and 1.37 g of fructose.
- Recommended serving is 150g chopped regular tomatoes or 10 cherry tomatoes (170g).
Do you like fruits and berries?
I love) I eat, but rarely
After dietitians moved away from fatty foods, coconuts have become an excellent choice for planning a keto diet.
They count as fruits, nuts, or seeds, depending on who you ask, but they are good no matter how you classify them.To avoid fructose, consume pulp, not coconut water.
Coconuts contain natural dietary fiber, which perfectly saturates the body; they also offer vitamin B6, iron, magnesium, potassium, zinc, copper and selenium. Plus, coconuts are high in healthy fats, including lauric acid, which raises HDL, or “good” cholesterol.
- 100 g coconut pulp contains 354 calories, 33 g fat, 9 g fiber, 6 g carbohydrates.
- Recommended serving is 1/3 cup (approx. 28.5 g).
Strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.
In addition, strawberries have excellent antioxidant properties.
- 100 grams of strawberries contains 32 calories, 2 grams of fiber, 5.7 grams of carbohydrates and just 2.44 grams of fructose.
- The recommended serving is 8 large strawberries (approx. 144 g).
Contains many antioxidants: vitamin C, quercetin and gallic acid.This fruit may help prevent cancer, heart disease, and circulatory problems.
Raspberries also contain ellagic acid, a natural compound with additional chemopreventive (anti-cancer) and anti-inflammatory properties.
- 100 g of raspberries contain 52 calories, 6.5 g fiber, 5.5 g carbohydrates and only 2.35 g fructose.
- Recommended serving is 1 cup of raspberries (about 123 g).
Contains a lot of vitamin C: a glass of blackberries accounts for half of the recommended daily intake for an adult on a 2,000 calorie diet.
Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.
- 100 grams of blackberries contains 43 calories, 5.3 grams of fiber, 4.3 grams of carbohydrates and 2.4 grams of fructose.
- Recommended serving is 1 cup fresh blackberries (approx. 142 g).
Plums contain vitamins A, C and K, as well as potassium, copper and manganese.
They are also rich in antioxidants that can reduce inflammation and protect your cells from free radicals.
- 100 grams of plums contains 46 calories, 1.1 grams of fiber, 9.5 grams of carbohydrates and 3 grams of fructose.
- Recommended serving is 2 small plums (about 131 g).
12. Blueberries / blueberries
Relatively low in calories and contains vitamin C, vitamin K and manganese. Also rich in beneficial flavonoids – polyphenolic antioxidant compounds such as anthocyanins.
- 100 grams of blueberries contains 57 calories, 2.4 grams of fiber, 11.6 grams of carbohydrates and about 5 grams of fructose.
- Recommended serving is 1 cup fresh blueberries (approx. 150 g).
Examples of recipes with fruits and berries
Coconut fat bombs with raspberries
Almond pie with mascarpone and berries
Chocolate with pomegranate
Table and comparison of fruits and berries on keto
Below you will find a table of some of the lowest carb fruits, along with their net carbs per 100g and average serving size.
|Fruit||Net Carbohydrates (per 100g)||Equivalent Size|
|Avocado||1.84 g||About half a medium avocado|
|Tomato||2.69 g||One small tomato|
|Rhubarb||2.74 g||Approx. 2 stems|
|Carambola||3.93 g||Single medium|
|Blackberry||4.31 g||3/4 cup|
|Raspberry||5.44 g||3/4 cup|
|Strawberries||5.68 g||3/4 cup whole berries|
|Honey melon||5.68 g||About 8 pieces|
|Coconut Pulp||6.23 g||About 1 cup shredded coconut|
|Watermelon||7.15 g||About 8 pieces|
|Cantaloupe||7.26 g||About 7 pieces|
|Peach||8.05 g||3/4 small peach|
|Cranberries||8.37 g||1 cup whole cranberries|
|Apricot||9.12 g||3 pitted apricots|
|Plum||10.02 g||1/2 plum|
|Clementine||10.32 g||1 medium|
|Granny Smith apples||10.81 g||About 3/5 of a medium apple|
|Kiwi||11.66 g||1/2 Kiwi|
|Blueberries||12.09 g||About 3/4 cup|
Overall, don’t worry if you feel like pampering yourself with fruit on a keto diet.They are much more nutritious than processed carbohydrate sources, and in moderation will not have much of an adverse effect on fat burning.
Use fruits not as a main course or frequent snacks, but as small additions, “seasonings”, etc. For example, they can be a great addition to salads for extra color and flavor, or you can make sugar-free and low-carb jams and canned foods.
Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.
Ask an Expert
If you choose to eat fruit, stick to fresh, raw, or homemade ones. Avoid fruit juices (other than lemon or lime juice), canned fruits, and fruit snacks.
What are your favorite low-carb keto fruits?
If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what fruit do you most often use in your recipes? You have 3 answers)
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Detailed and visual guides on what to eat on a ketogenic diet.
Fruits and berries
Nuts and seeds
90,000 What and how much fruit are there on a keto diet?
Fruit on the keto diet is one of the most relevant and popular topics, it is very often discussed on social networks and forums.
On the one hand, fruits are associated with fructose, which has properties similar to sugar. And these are the properties that are fundamental and decisive on the keto diet.
As we know, the keto diet is based on reducing the intake of these simple sugars and complex carbohydrates – complete elimination or the minimum amount in the diet. Such a change in nutrition leads to the fact that the body does not use glucose for current energy needs, but ketone bodies. This state can be achieved when the amount of carbohydrates in the diet is limited to 50 grams per day. Therefore, fructose and sucrose should be kept to a minimum during the diet.
On the other hand, it is widely believed that on a keto diet, you can eat both a little bit at a time.
What is fruit
Have you ever wondered what fruit is? A sweet product from nature? All of us beloved Wikipedia provides interesting information about the definition.
Fruit – juicy edible fruit of a tree or shrub . In the Old Russian language the word “fruit” did not exist, … any fruits were called vegetables or vegetables.
“Fruit” is not a botanical term, but a household and economic term.On the farm, edible plants and edible parts of plants are divided into fruits, vegetables, nuts , cereals, etc. In the everyday sense, a berry is also a juicy fruit.
The article on the site gives a definition referring to the Great Russian Encyclopedia, and we will “go back” for a more specific definition there.
FRUITS… – edible juicy fruits of cultivated and wild plants. … F. contain easily digestible carbohydrates, vitamins, organic.acids, etc.
As you can see, not a word about sugar and sweetness. This makes the question “is it possible to have fruit on a keto diet” not entirely correct. After all, it turns out that unsweetened fruits on a keto diet should be treated in the same way as vegetables.
How, then, do fruits differ from vegetables, if not sweetness? In order not to get confused, let us finally turn to the encyclopedia of differences. In short, fruits are fruits of a tree or shrub . Plus, they save seeds for further propagation, and wax is the edible part of the plant. These can be leaves, stems, roots, bulbs and even flowers (broccoli).
Of course, it turns out that the fruit is also an edible part of the plant, but the difference is that in the case of the fruit, it separates from the plant itself over time, but the vegetable does not.
The first and most common unsweetened fruit on the keto diet is the avocado. According to the above 90,003 definitions, it is indeed classified as a fruit, but in the opinion of consumers it is often associated with a vegetable.
Lovers appreciate it for its creamy consistency, which goes well with various dishes. This is because avocados are mostly fat, and by adding them to your diet, you significantly increase the amount of fat you eat. The perfect fruit for the keto diet!
Half an avocado contains up to 15 g of fat and at the same time less than 2 g of carbohydrates. Not having a bright sweet taste, it does not at all look like the fruits we are used to. But it can be a great addition to keto dishes, including sweets.For example, as an addition to cocktails or pastas.
Yes, this is another not obvious fruit. Small and slightly salty. Ten small olives contain about 3 g of fat and about 1.5 g of digestible carbohydrates. There is no reason to skip these on a keto diet. You can easily add them to your keto menu.
Another unexpected discovery that everyone sooner or later makes is that the tomato associated with a vegetable is actually a fruit.This deprives many salads of the right to be called vegetable. And what is ketchup then? Let’s leave the analysis of the semantics of jams and sauces for another article.
This red fruit is great on the keto diet. 170 g of tomatoes contain only 4 g of net carbs. Tomatoes are also a great source of potassium, an ingredient recommended to supplement the ketogenic diet.
The conclusion is that unsweetened fruits on the keto diet are recommended, and you can eat them without restrictions (of course, without going to extremes) as side dishes.
Sweet fruit on a keto diet
We now turn to the question of sugary fruits on the keto diet, those with more sugar.
You can and should eat fruit. But not all of them. Avoid high-sugar fruits in your diet. These are primarily bananas and mangoes. They are the undisputed leaders in sugar content.
The amount of sweet fruit consumed on a keto diet depends primarily on how strict you are on the option.The main rule is not to go beyond the established daily limit.
And do not eat all the fruits at once to prevent the rise in blood sugar.
Berries are much better for the keto diet. They fit perfectly into the balance of macronutrients. The amount of sugar they contain ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimum amount of carbohydrates are often sour (raspberries, currants).
If sweet fruits and berries contain sugars, why eat them at all? It is worth including them in your diet because they contain polyphenols (the substance responsible, among other things, for the sour, characteristic taste), which are important in the prevention of many diseases.This is due to the strong antioxidant properties of these compounds – protection against certain oxidative processes.
Fruits and berries with the lowest carbohydrate content:
- Raspberries: Half a cup (60 g) contains 3 g of digestible carbohydrates.
- Blackberries: Half a cup (70 grams) contains 4 grams of digestible carbohydrates.
- Strawberries: Half a cup (100 g) contains 6 g of digestible carbohydrates.
- Blueberries: Half a cup (50 g) contains 6 g of digestible carbohydrates.
- Plums: One medium (80 g) contains 6 g of digestible carbohydrates.
You can afford some sweet fruits on a keto diet. Just remember about the amount of carbohydrates:
- Kiwi: One medium (70g), contains 8g of digestible carbohydrates.
- Mandarins: One medium size (75 grams) contains 7 grams of digestible carbohydrates.
- Cherries: Half a cup (90 grams) contains 9 grams of digestible carbs.
- Peach: One medium (150 grams) contains 13 grams of digestible carbohydrates.
90,000 What fruits can you eat on a keto diet? – Rambler / female
The keto diet is one of the best ways to lose weight, but eating on it can cause some difficulties. Most of the calories will come from fat, the list of allowed foods is quite wide, but most of them are difficult to digest. In order for the body to enter a state of ketosis, that is, it begins to eat not due to carbohydrates, but due to fat deposits, the carbohydrate component of the diet is limited, it accounts for no more than 5-10% of the daily calorie intake.
Most fruits contain too many carbohydrates to be consumed on a keto diet, the sweetest fruits and berries are prohibited.
At the same time, you should not completely abandon fruits and berries, because the body receives vitamins and dietary fiber from them. These fruits are suitable for the keto diet.
A special fruit, as if created specifically for keto nutrition, its half will contain about 15 grams of fat and only 2 grams of carbohydrates. When eating avocado, it is important to pay attention to its energy value, it is a very high-calorie product.
They do not have a sweet taste, however, they are classified as berries. A dozen small olives contain about 3 grams of fat and only 1.5 grams of carbohydrates. These berries contain sodium, which is necessary for consumption while avoiding salt.
If you take a one-glass serving of chopped coconut pulp, then its nutritional value will be 13 grams of fat and 2.5 grams of carbohydrates. When buying coconut, it is important to make sure it is a natural product with no added sugar.
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Not a bad source of dietary fiber, half a glass of berries will contain 4 grams of fiber, less net carbs – about 3 grams per serving.
Like blackberries, raspberries can be added to natural yoghurt or whipped cream, and the carbohydrate content is just as low.
If carbohydrates represent 10% of the daily caloric intake, then this is approximately 20 grams of carbohydrates per day. A quarter cup of strawberries will contain no more than 3 grams of carbohydrates, and this berry is also suitable for keto.
We think of a tomato as a vegetable, but in fact it is a berry that perfectly complements the keto diet. Half a cup of chopped tomatoes is no more than 2 grams of carbohydrates.
Few people like to eat lemons in their pure form, but many people have to add lemon juice to water or tea to taste. The keto diet is combined with lemons; a slice of peeled lemon will contain no more than 0.3 grams of carbohydrates.
Other related materials:
Keto diet for a vegetarian
Diet on water – benefits and harms
Can I drink alcohol on a keto diet?
10 Keto Diet Foods – FoxTime
The ketogenic or keto diet is gaining popularity because, due to its low carbohydrate content, it forces the body to burn fat, which is converted into the fatty acids we need.FoxTime has compiled a list of 10 essential keto foods.
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Avocado is an ideal base for a keto diet, as all its calories are fats and only about 3 grams are carbohydrates. Avocados are high in fiber and high in potassium, which is important in a keto diet when a lack of fiber makes digestion difficult. Plus, fiber helps you feel fuller for longer. The easiest recipe is to cut the avocado in half, sprinkle with sea salt and spoon the pulp.
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For a ketogenic diet, you need to consume about 20-30 grams of carbs per day, and here spinach and arugula will help you. A salad of these greens will contain about 2 grams of net carbs. Don’t forget other green vegetables like cabbage, celery, cucumber, cauliflower, broccoli, bell peppers, and squash.
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Sardines are rich in protein and omega-3 fatty acids.In addition, sardines are usually preserved in olive oil to ensure that you are getting your daily fat requirement. Sardines can be added to salad – arugula and avocado.
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If you don’t like sardines, replace them with salmon – this fatty fish is rich in omega-3 acids. Alternatively, you can also eat mackerel and tuna.
Coconut oil is recommended for the keto diet, but olive oil should not be overlooked.About 75% of the fats in olives are monounsaturated, meaning they lower blood cholesterol and are good for the heart. In addition, you can “play” with olive oil in the kitchen: the aroma and taste differs from the method of pressing or adding herbs.
How to crunch? If you think about it, it turns out that crispy foods contain a lot of carbohydrates, while those rich in fat, on the contrary, have a smooth, silky texture.Flaxseed crackers have 1 to 2 grams of carbs per serving. Choose only flax crackers that are free from wheat or other ingredients.
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When choosing meat, pay attention to pieces with so-called marble streaks of fat, as in a ribeye or strip-loin steak. The reason is simple: during a ketogenic diet, it is easy to “overeat” protein and not get more fat. In the case of marbled meat, you can eat a smaller portion by weight, because the resulting fat will contribute to the feeling of fullness.Other sources of protein to keep in mind include lamb, chicken, venison, turkey, tuna, cod and bacon.
Almond oil is great for snacks and snacks – it can be spread over celery, for example, or a cracker. Two tablespoons of almond oil provide 18 grams of fat, 7 grams of protein, and 3 grams of carbohydrates.
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The keto diet does not prohibit dairy products, but limits them: the carbohydrate content should not exceed 45 grams per serving.Read the ingredients carefully: even low-fat or low-fat foods may contain sweeteners or flavor enhancers that compensate for the flavor lost during defatting.
Heavy cream can be added to coffee instead of milk, the consumption of yoghurt with sugar should be reduced, and it is better to choose hard cheese, such as parmesan or gouda.
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The only fruits that are suitable for the keto diet are avocados and olives as they are high in fat.You can replace fruits with berries: for example, one glass of blackberries, raspberries, or strawberries contains about 7-9 grams of net carbs.
And what about dessert? Fresh berries, garnished with whipped cream, and no harm to your figure.
Text / FoxTime Anastasia Dorogova
Preview photo / Ella Olsson pexels.com
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90,000 What to Eat on LCHF: Food List
Here are the foods that make up the LCHF diet and advice on how to choose them.This is not a list of “allowed foods”, but simply basic foods that can be used to compose LCHF meals of your choice.
This list can be shown to people who do not yet understand what a diet looks like without pasta and dumplings. If you have a question about a specific product, you can ask it in the comments or in a group on facebook.
Creamy, melted butter, olive, coconut. If you are sure of the quality – linseed. In these oils, there is no imbalance in the direction of Omega 6.
Suitable meat for LCHF is quite fatty and not seasoned with color fixatives and excess antibiotics. It is impossible to find out how many antibiotics actually are in meat without an independent laboratory, but you can check the composition. Always read the ingredients for minced meat.
There is debate about the benefits of grass feeding, but if the animal is fed mainly with grain, the meat definitely contains Omega 6 fats. If you eat such meat on a regular basis, do not forget about Omega 3 fats.
If little is known about the quality and origin of meat, then it is safer to take lean pieces, and add fat when cooking, in the form of oil. Animal fat absorbs harmful substances – pesticides and other persistent organic pollutants, protecting the body from their effects.
Toxicological Function of Adipose Tissue: Focus on Persistent Organic Pollutants
It is better to take bacon raw, in uncooked smoked you can find sugar, dyes and other ingredients that require Google help.The same goes for semi-finished products like sausages and sausages.
Sugar, no carbohydrates.
It’s simple with eggs – a preference for the country one, but you don’t have to bother. The point is the same Omega 3 – farmers eat grain fodder, village people, in addition to grain, peck grass and worms.
It is better to buy wild fish, not farmed. Farm fish – like grain-fed meat, also contains more Omega 6 fats than Omega 3 fats.The northern young fish has the advantage, it is quite fat and did not have time to accumulate heavy metals in itself.
Wild fish are not necessarily expensive – mackerel and herring are fine.
Butter – normal fat content 82.5% or ghee – everything except fat has been melted out of it. See the composition – a creamy vegetable will not work.
Sour cream, cream – the fatter the better. Here, too, you need to check the composition – there is starch in heavy cream for sauces.It is also found in sour cream of unscrupulous manufacturers, but they usually don’t write about it, there’s nothing you can do about it.
The packaging does not indicate in any way that it is “butter cream” and not cream.
Cheese – normal fat, in soft check the composition for starch and sugar.
Vegetables, herbs, fruits, berries
Non-starchy, low-carbohydrate vegetables are suitable. Usually these are those that have grown above the ground: leafy greens, varieties of cabbage, peppers, cucumber, squash, green beans, asparagus, squash, eggplant, pumpkin.Unsweetened fruits are also possible – tomatoes, avocado, lemon and lime.
Sweet fruit is a rare dessert at LCHF. Berries are rich in antioxidants and vitamins, in season – you can and should. Preference for less sweet – raspberries, blackberries.
Tablet with sugar content in different fruits and berries
Fruit – a dessert or a healthy snack?
Chocolate – not less than 85% cocoa or on safe sugar substitutes. Sugar-free or low-sugar chocolate is an LCHF product that is fatty and rich in fiber.
Nuts – everything, preference for fatty ones: walnuts, pecans, macadamia and carefully with cashews – it is the most carbohydrate. Nut flours – almond and coconut flours – can be used for low-carb baked goods.
LCHF corrected for keto
Ketogenic diet – the same LCHF diet with a minimum of carbohydrates. Anything above can also be eaten on keto, taking into account the amount of carbohydrates. Sweet fruits should be removed altogether and not too carried away by nuts.
More about keto nutrition:
What to eat on a keto diet
What fruits and berries can you eat on a keto diet
By Sergey Davidov Read 3 min.Views 16 Published
The ketone diet, abbreviated as the keto diet, is a eating style that many people like, even celebrities, and if it helps you lose weight, it’s great.
The keto diet is promised to provide rapid fat loss, but should be discussed with a healthcare professional. It is also conceived in such a way that those who comply with it do not suffer from hunger. Looks tempting, don’t you think? Do you want to know for sure if the diet will work for you too? If she promises to lose weight and you won’t go hungry, then this is ideal!
It is based on ketosis, the natural state of the body.When the body lacks blood sugar, it uses up energy from fat stores. In the liver, so-called ketones begin to be produced from fatty acids. They are therefore a source of energy. The body enters ketosis at the moment when the proportion of carbohydrates is reduced to a minimum. You should consume a maximum of fifty grams of carbohydrates per day. But twenty grams is better.
Carbohydrates that are not available in the body are replenished with protein and healthy fats. The body should enter a state of ketosis in two to three days.With a keto diet, it is allowed to eat meat, fish, eggs, cheese, vegetables, seafood. Milk, white rice, potatoes, white flour, pasta, sugar, baked goods and certain fruits are prohibited. Fruit is what we’ll cover in the next article.
Fruit and the keto diet
With the keto diet, fruits are allowed. But you should think about which ones you can use. Some fruits contain more carbohydrates than can be consumed. For example, one cup of blueberries contains about 18 grams of net carbs.This is practically the daily rate. What’s next? Consider other fruits that are allowed on this diet. What kind?
Avocado contains about fifteen grams of healthy fat, at least two grams of net carbs. It also contains other wonderful substances for the body. Spoil yourself, you can make many great treats with it!
Another fruit that you may not have considered a fruit. Ten small olives contain about three grams of fat and 1.5 grams of net carbs.