Low-Carb Fruits That Support Your Keto Diet

SUMMARY

There are low-carb fruits that work well with a keto diet. These fruits provide nourishing vitamins and antioxidants, and they can help stave off conditions such as heart disease and type 2 diabetes. 

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These days, low-carb diets are popular with those seeking to get fitter and healthier. 

Without a doubt, the most widely embraced low-carb eating plan is the ketogenic (keto) diet. With keto eating, the goal is to stay in a state called ketosis. Too many carbs can kick you out of ketosis and make your ketogenic diet less effective.  

The downside to keto and other low-carb diets is that they can be pretty restrictive. 

There’s one food group that many keto dieters often choose to exclude from their eating plan: fruit. Many fruits are high in carbs, and that’s not ideal for ketosis. 

However, fruits have vitamins and antioxidants that your body needs to thrive, so it’s a good idea to include them in your diet. The good news is that there are some fruit choices with a carb count that’s low enough to fit with your keto lifestyle. 

It’s time to learn more about low-carb fruits. 

In this article, we will:

• Explain why it’s a good idea to include fruit in your diet
• Discuss macros to keep in mind when adding fruit to your eating plan
• List low-carb fruits that are compatible with your keto eating plan
• Discuss the fruits that are least compatible with a ketogenic diet

Why include low-carb fruits in your diet?

Whether you’re talking about low-carb fruits or those with a higher carb count, there are many good reasons for eating fruit. Most fruits are naturally low in calories, fat and sodium, so they support a healthy diet. More importantly, though, fruits are packed with nutrition. They contain nutrients that are essential for good health, such as vitamin A, potassium, vitamin C and folate. 

There’s also the matter of fiber, a substance that has incredible health benefits. Low-carb fruits and those with a higher carb count are rich sources of dietary fiber.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber doesn’t. Soluble fiber can help lower your blood sugar levels, while insoluble fiber helps support bowel health and regularity. Both types of fiber are present in fruits. Fiber content can vary dramatically from fruit to fruit; for example, fruits such as blackberries and raspberries have much more fiber than fruits such as grapefruits and cantaloupe.

Given all the positive things that fruits can do for your wellness, it’s not surprising that the U. S. Department of Agriculture (USDA) recommends that adults consume a minimum of 2-4 servings of fruit per day. 

Here are some of the health benefits associated with fruit intake:

1. Reduced risk of heart disease

Heart disease is commonplace in the U.S. The Centers for Disease Control and Prevention (CDC) reports that this ailment kills 655,000 Americans each year. 

Research shows that fruit intake can help protect heart health. A recent seven-year study looked at 500,000 adults in China, a country where fruit consumption is much lower than in the U.S. The study showed that participants who ate fresh fruits on most days were at much lower risk for suffering a heart attack. 

2. Reduced risk of stroke

According to the CDC, here in the United States, someone has a stroke every 40 seconds. And every 4 minutes, someone in this country dies of a stroke.  

In the same seven-year China study referenced above, data showed that participants who regularly included fresh fruit in their diet were at lower risk for suffering a stroke.  

3. Reduced risk of type 2 diabetes

What about type 2 diabetes? It’s estimated that roughly 10 percent of the population is diabetic. This condition is among the top 10 leading causes of death in the U.S. 

Research shows that consumption of whole fruits such as blueberries, grapes and apples can lower your risk of developing type 2 diabetes. And the American Diabetes Association recommends that diabetics include some fruit as part of a healthy diet. 

4. Protection against cell damage

Your body naturally produces substances called free radicals. Some free radicals are normal and healthy, but if their numbers become too large, it can trigger oxidative stress that causes cell damage and creates a host of negative health consequences. 

Now it’s time to talk about antioxidants. Antioxidants keep free radicals in check. By doing this, they support the health of your body. 

Low-carb fruits (as well as those with higher carb counts) contain a host of compounds that act as antioxidants. This list includes vitamin C, vitamin E, beta carotene and polyphenols. Because they’re rich in antioxidants, fruits can help keep free radicals under control; by doing this, they provide vital protection against cell damage. 

Eating low-carb fruits: Macros and total carbs

With low-carb eating plans such as the keto diet, it’s important to establish a macronutrient ratio — also known as a macro — and stick to it. 

So, what exactly is a macro? The three macronutrients are protein, carbs and fat. A macro is simply a ratio that establishes the balance of these macronutrients that you consume each day.

With a keto diet, the macro typically restricts carb intake to 10-15 percent of your total calories, with most of your calories coming from fat. Here’s an example of a typical keto macro:

• 75 percent fat, 15-20 percent protein, 5-10 percent carbs

A macro ratio isn’t the only factor to consider if you’re including low-carb fruits in your diet. If you’re on a keto diet and want to remain in ketosis, it’s essential to be mindful of your total carb intake. Experts say that to remain in ketosis, you need to consume 50 grams of carbs per day or less. 

As we’ve mentioned, the ketogenic diet isn’t the only low-carb eating plan. If you’re on a low-carb non-keto diet, you have the freedom to include more carbs in your diet than you would if you were on a ketogenic eating plan. 

Typically, with a non-keto low-carb diet, your macro ratio can include 10-30 percent of your calories from carbs. If your total calorie intake is 2,000 calories per day, this macro provides you with 50-150 grams of carbs. 

What are the best low-carb fruits for a keto diet?

Now it’s time to take a look at the best low-carb fruits for a keto diet. To create this list, we looked at each fruit’s net carb content. 

So, what are net carbs? Net carbs are different from total carbs. Total carbs are the total number of carbohydrates present in a food. Net carbs simply refer to the amount of carbs a food has that are absorbed by the body. 

What does this mean? Well, some foods contain insoluble fiber that passes through the body without being absorbed. This type of fiber contains carbs. However, since the fiber itself isn’t absorbed by the body, the carbs it contains also pass through the body unutilized. This means that if you’re watching total carb intake, carbs from fiber shouldn’t be included.

To calculate net carbs in whole foods, you simply subtract the grams of fiber present from the total number of carbs that the food contains. For example, if a food contains 10 grams of total carbs and 4 grams of fiber, it would provide 6 grams (10 minus 4) of net carbs. 

Below, we’ve listed the low-carb-fruits that have the fewest net carbs. We’ve included each fruit’s net carb content.

One thing to keep in mind when viewing this list is that though many people think of olives and avocados as vegetables, they’re actually fruits. As a result, they’re included in our lineup.

Low-carb fruits with less than 10 grams of net carbs

• Green olives – 0.1 g in five olives
• Longans – 0.4 g in one fruit
• Dried litchis – 1.7 g in one fruit
• Kumquats – 1.8 g in one fruit
• Rhubarb – 3.3 g in one cup
• Avocado – 3.7 g in one avocado
• Starfruit (carambola) – 4.2 g in one cup
• Limes – 5.2 g in one lime
• Rose apples – 5.7 g in 100 g
• Muscadine grapes – 6 g in 10 grapes
• Prickly pears – 6.1 g in one fruit
• Blackberries – 6.2 g in one cup
• Roselle – 6.4 g in one cup
• Acerola cherries – 6.5 g in one cup
• Raspberries – 6.7 g in one cup
• Clementines – 7.6 g in one fruit
• Asian pears – 8.6 g in one fruit
• Boysenberries – 9.1 g in one cup
• Cranberries – 9.2 g in one cup
• Strawberries – 9.4 g in one cup
• Oheloberries – 9.6 g in one cup
• Casaba melon – 9.7 g in one cup

Low-carb fruits with 10 or more grams of net carbs

• Figs – 10. 4 g in one large fig
• Red and white currants – 10.6 g in one cup
• Watermelon – 11 g in one cup
• Loganberries – 11.3 g in one cup
• Mulberries – 11.3 g in one cup
• Quinces – 12.3 g in one fruit
• Yellow peaches – 12.4 g in one cup
• Apples (without skin) – 12.6 g in one cup
• Nectarines – 12.7 g in one cup
• Cantaloupe – 12.9 g in one cup
• Pitanga – 13 g in one cup
• Blueberries – 13.2 g in one cup
• Papaya – 13.2 g in one cup
• Lemons – 13.8 g in one cup
• Abiyuch – 14 g in ½ cup
• Apricots – 14.1 g in one cup
• Honeydew melon – 14.1 g in one cup
• Deglet Noor dates – 14.1 g in three dates
• Apples (with skin) – 14.3 g in one cup
• Sour red cherries – 14.6 g in one cup
• Grapefruit – 14.7 g in one cup
• Guavas – 14.7 g in one cup
• Grapes – 15 g in one cup
• Red Anjou pears – 15 g in one small pear
• Loquats – 15.6 g in one cup
• Medjool dates – 16. 4 g in one date
• Elderberries – 16.5 g in one cup
• Plums – 16.5 g in one cup
• Bartlett pears – 16.7 g in one cup
• Oranges – 16.8 g in one cup
• Pineapple – 19.3 g in one cup

Which fruits have the most carbs?

We’ve discussed low-carb fruits. It’s also important to know which fruits have the highest net carb count. 

If you’re on a keto diet, aim to minimize or avoid consumption of the high-carb fruits listed below. 

You’ll notice that there are a couple different types of fruit juice on our list. When fruit is processed into fruit juice, it becomes concentrated in ways that can increase the net carb count. If you want to consume fruits and minimize carb intake, it’s best to eat whole fruit, not fruit that has been juiced. 

• Dried sweetened mango – 76.2 g in 100 g
• Grape juice – 73.7 g in 16-ounce glass
• Tamarinds – 68.9 g in one cup
• Dried jujube – 66.5 g in 100 g
• Fried yellow plantains – 63. 5 g in one cup
• Durian – 56.6 g in one cup
• Apple juice – 55.1 g in 16-ounce glass
• Breadfruit – 48.9 g in one cup
• Sugar apples – 48.1 g in one cup
• Mamey sapote – 46.7 g in one cup
• Plantains – 44.7 g in one cup
• Shredded coconut meat (sweetened) – 42.1 g in one cup
• Rowal – 40.4 g in one cup
• Jackfruit – 35.9 g in one cup
• Sapodilla – 35.3 g in one cup
• Yellow passion fruit juice – 35.2 g in one cup
• Purple passion fruit juice – 33.1 g in one cup
• Passion fruit – 30.6 g in one cup
• Soursop – 30.5 g in one cup
• Bananas – 30.4 g in one cup

Next steps

From blackberries to Asian pears, low-carb fruits can provide vital nourishment to your diet. Many of the low-carb fruit choices listed above are readily available online or at your local grocery store, so add them to your shopping cart if you want to bring some variety to your diet. 

While we’re on the topic of plant-based foods, don’t forget about vegetables. Many vegetables are keto-friendly, and they support a healthy diet. Include keto vegetables such as broccoli and cauliflower in your eating plan for maximum plant-based nutrition. 

If you want to include more healthy low-carb foods in your diet, subscribe to Fresh N’ Lean. Our meals are made with healthy whole foods, and we deliver straight to your front door. Our chef-prepared meal plans range from low-carb vegan to keto.

Keto Fruits: Can You Eat Fruit on Keto?

If you’re a fruit lover on the ketogenic diet, you may be wondering if there are keto fruits that won’t negatively affect your goals. Fruit is healthy, after all, right?

But on a high-fat, low-carb diet, eating too many net carbs can elevate your blood sugar and kick you out of ketosis.

Luckily, there is a difference between high-carb fruits and low-carb fruits — and there are some keto-friendly fruits that even have healthy fats. In this article, you’ll learn how to incorporate “nature’s candy” into your meal plan without eating too many total carbs, slowing down weight loss, or disrupting your blood sugar levels.

What Makes Fruit Keto?

When it comes to keto fruits, the only thing that matters is net carb count (grams of carbs minus grams of fiber).

Most fruits contain carbs in the form of natural sugars. If your carb intake is too high, you’ll kick yourself out of ketosis and sabotage your keto diet. Many fruits have a high carb content that makes them unsuitable for keto.

Fortunately, there are plenty of low-carb fruits that fit into a keto meal plan.

Top 12 Low Carb Fruits For A Keto Diet

Plenty of fruits are lower in sugar and pack a big nutritional punch.

As long as you eat them in moderation, you can get the full health benefits of these fruits without kicking yourself out of ketosis.

Here are the top 12 keto fruits that fit into a keto diet:

#1: Lemons

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.

Per 100 grams, lemons contain 29 calories, 2.8g fiber, 6g net carbs, and 1.1g fructose. A typical lemon serving size is 1 tablespoon (15g)[*].

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#2: Limes

Limes are another popular citrus fruit. High in vitamin C, limes can improve digestion, fight off infections, and may reduce the chance of cancer and heart disease[*][*][*].

Per 100 grams, limes contain 30 calories, 2.8g fiber, 8.5g net carbs, and 0.6g fructose. A typical lime serving size is 1 tablespoon (15g)[*].

#3: Avocados

Avocados are a fruit, not a vegetable. They contain more potassium than bananas and they’re loaded with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.

Avocados are one fruit that fits right into a keto diet thanks to the high-fat content.

Per 100 grams, avocados contain 167 calories, 15g fat, 6. 8g fiber, 1.8g net carbs, and just 0.08g fructose[*].

A standard avocado serving size is 1/3 of an avocado or about 50 grams. However, you can easily eat more avocado than that on your keto diet.

#4: Olives (Green or Black)

Just like avocados, most people don’t think of olives as fruit. Olives are a good source of dietary antioxidants and healthy fats.

They can improve circulation and reduce blood pressure by increasing nitric oxide levels[*]. Olives are also anti-inflammatory, and their vitamin E content boosts brain health and helps keep free radicals under control.

Per 100 grams, olives contain 81 calories, 6.9g fat, 2.5g fiber, 3.1g net carbs, and 0g fructose[*].A typical olive serving size is two jumbo olives, or about an ounce (28.5g).

#5: Bell Peppers

In a recent study on the healthiest fruits and veggies, bell peppers were the top-ranked healthy fruit, and ranked 17th overall across fruits and vegetables[*].

Bell peppers are filling, low in calories, and great for keto-friendly dipping sauces.

They’re also rich in vitamin C and carotenoids and are a great source of antioxidants.

Bell peppers have many health benefits, like improved eye health[*], and — thanks to the antioxidant activity of bell peppers — they may even reduce the risk of chronic diseases like heart disease and cancer[*].

Per 100 grams, bell peppers contain 20 calories, 1.7g fiber, 2.9g carbs, and 1.12g fructose. A typical bell pepper serving is 1 cup chopped (150g)[*].

#6: Tomatoes

Tomatoes are yet another fruit that you can enjoy like a vegetable. You can eat them raw, steamed, sauteed, or as part of a sauce, soup, or stew. Cherry or grape tomatoes are perfect for snacking.

Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease*]. Tomatoes also provide plenty of vitamin C, potassium, folate, and vitamin K.

Per 100 grams, tomatoes contain 18 calories, 1.2g fiber, 2.7g carbs, and 1.37g fructose. A typical tomato serving is 1 cup, chopped or sliced (150g), or 10 cherry tomatoes (170g)[*].

#7: Coconuts

Once dismissed by fat-phobic dietitians, coconuts are an outstanding choice for your keto meal planning.

They’re considered a fruit, nut, or seed depending on who you ask — but coconuts are great for you no matter how you classify them. To avoid fructose, stick with the fleshy interior instead of drinking coconut water.

Coconuts are packed with natural dietary fiber to help satisfy your appetite. They also provide vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. And coconuts are loaded with healthy fats, including lauric acid, which increases your HDL or “good” cholesterol.

Per 100 grams, coconut flesh contains 354 calories, 33g fat, 9g fiber, 6g carbohydrates. A typical serving of coconut meat is 1/3 cup (about 28.5g)[*].

#8: Strawberries

No one is going to mistake strawberries for a vegetable. Strawberries are a lower-carb fruit that can safely satisfy your fruit cravings on keto (in moderation).

Pro tip: Whip up some fresh whipped cream and add to fresh berries for a simple, low-sugar dessert.

Strawberries have plenty of fiber, high levels of polyphenols, and they’re a good source of manganese and potassium. When it comes to antioxidant capacity, strawberries are among the best of the best fruits[*].

Per 100 grams, strawberries contain 32 calories, 2g fiber, 5.7g carbohydrates, and just 2.44g fructose. A typical serving of strawberries is 8 large strawberries (about 144g)[*].

#9: Raspberries

Raspberries offer plenty of antioxidants: vitamin C, quercetin, and gallic acid. They may help with decrease your risk of heart disease and improve your circulation.

Raspberries also contain ellagic acid, a natural compound with possible cancer-preventing benefits and anti-inflammatory properties[*].

Per 100 grams, raspberries contain 52 calories, 6.5g fiber, 5.5g carbohydrates, and a mere 2.35g fructose. A typical serving of raspberries is 1 cup of raspberries (about 123g)[*].

#10: Blackberries

Blackberries are a bramble fruit that grows in upright shrubs or trailing varieties. Unripened blackberries are incredibly tart, while the ripe berries are dark, dull, soft, and very sweet-tasting.

Blackberries are high in vitamin C: a cup of blackberries has half the U.S. daily recommended value for an adult on a 2,000 calorie diet.

They’re also high in fiber, vitamin K, and manganese. Blackberries even help reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants[*].

Per 100 grams, blackberries contain 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose. A typical serving of blackberries is 1 cup of fresh blackberries (about 142g)[*].

#11: Plums

Plums are a pit fruit that can range from sweet to tart. You can eat plums fresh or use them for making jam or other fruity desserts.

Plums contain vitamins A, C, and K, along with potassium, copper, and manganese.

They’re also rich in antioxidants that can reduce inflammation and protect your cells from oxidative damage. Plums contain about twice the amount of polyphenols compared to most other fruits[*].

Per 100 grams, plums contain 46 calories, 1.1g fiber, 9.5g carbohydrates, and 3g fructose. A typical serving of plums is 2 small plums (about 131g)[*].

#12: Blueberries

Blueberries are relatively low in calories but packed with vitamin C, vitamin K, and manganese. They contain trace amounts of many other nutrients.

Blueberries rank higher than most fruits for antioxidant content. They’re also high in beneficial flavonoids — colorful polyphenol antioxidant compounds — like anthocyanins[*].

Per 100 grams, blueberries contain 57 calories, 2.4g fiber, 11.6g carbohydrates, and about 5g fructose. A typical serving of blueberries is 1 cup fresh blueberries (about 150g)[*].

Fruits To Avoid On A Ketogenic Diet

These fruits have too many grams of net carbs per one-cup serving to fit into a keto diet, and you’re better off avoiding them if you want to stay in ketosis.

• Honeydew melon
• Watermelon
• Cantaloupe
• Oranges
• Apples
• Grapes
• Mangos

Fruit-Friendly Keto Recipes

If you’re dying to have some fruit, these keto recipes will fulfill your cravings without breaking your keto diet:

The bottom line: Don’t stress out if you feel like indulging your sweet tooth with fruits. Fruits offer much better nutritional value than processed carb sources, and in moderation, they won’t have much negative impact on fat burning or fat loss.

How Much Fruit Can You Eat on a Keto Diet?

To figure out how much keto fruit you can eat without getting out of ketosis, calculate your macronutrients with the Perfect Keto Macro Calculator. This way, you’ll know your exact daily carbohydrate limit.

Use the Perfect Keto calculator to know how to calculate macros.

Low Carb Fruits – What Are The Best (And Worst) Choices?

Keto allows for a huge variety of foods, but unfortunately most fruits are very high in sugar. Surprisingly, what are otherwise some of the healthiest foods on the planet, may kick you out ketosis. A banana, for example, has 14 grams of sugar.

This is not usually an ideal choice, while staying very low carb. However, there are some fruits that are still okay to consume when following a ketogenic eating plan. These will be low carb fruits, or foods that contain some sugar, but are also loaded with nutrients and antioxidants.

Avoiding sugar is one of the key tenets of a ketogenic diet, and low carb fruits can help you do that. Of course, a little sugar is still usually consumed, as most report feeling slightly better when small amounts of sugar remain in the diet. So without further ado, here is everything you need to know about the best low carb fruits to consume when following a ketogenic diet.

What Is The Keto Diet?

The keto diet has become increasingly popular over the last few years. Contrary to the traditional high carb American diet, keto is dominated by consuming healthy fats, moderate amounts of protein, and very small amounts of carbohydrates. A typical meal will consist of foods high in fats (like cheese), and rich with complete proteins (like eggs).

Of course, it’s still very important to consume vegetables, as they provide important micronutrients and antioxidants. Low starch veggies like spinach and broccoli are absolutely vital on a keto meal plan. One thing left out though, is large amounts of carb-rich foods.

This also means that the keto diet is inherently low in sugar. Since the average American grossly overconsumes sugar, this one change bears a huge responsibility for the huge success rate of the ketogenic diet. With over 40% of America now obese (due to the high carb/high sugar diet) – it is absolutely critical to avoid the white stuff, if you wish to stay healthy.

The keto diet relies on dipping your metabolic system into ketosis, which is an advanced fat burning state. By eschewing the normal source of glucose, your body shifts into manufacturing ketones for energy. These ketones (or ketone bodies), allow you to function optimally – all while almost completely avoiding carbohydrate consumption. A common keto macronutrient ratio would be a diet consisting of 70% fat, 25% protein, and 5% carbohydrates.

Keto Diet Foods

There are a number of foods which are perfect to eat on a ketogenic diet. In fact, nearly all foods will work – with the lone exception being grains. Grains are rich with carbohydrates, and also usually cause your blood sugar to spike – two things we can to avoid on a ketogenic diet. You should also keep overall carb consumption to a minimum, which means eliminating or severely curtailing the intake of any high carb foods (regardless of food group).

Examples of the best proteins to eat on a ketogenic diet include, but are not limited to: red meat, chicken, turkey, ham, eggs, whey protein powder, pork, veal, lobster, crab, salmon, tuna, and many more. The only proteins to avoid would be processed foods, or foods also rich with protein and also rich with carbohydrates.

When it comes to fats, there are many great choices, including: avocados, coconut oil, MCT oil, avocado oil, extra virgin olive oil, almonds, macadamia nuts, Brazil nuts, pecans, and more. You will want to avoid processed foods which contain fat, as well as unhealthy fats (like trans fats).

Carbohydrates on keto are fairly easy to understand – avoid them at all costs! Since you will be cutting your carbohydrates down to almost zero grams per day, it will become very hard to consume any real source of carbohydrates. This means eliminating breads, pastries, pasta, and any sugary calories. Even when trying to completely avoid carbohydrates, you will still find yourself consuming at least a small amount, incidentally.

Fruit: A Primer

In the United States, fruit has always been advertised as a very healthy food. But remember – this was also the same society that pushed a ‘low fat, high carb’ approach – which has led us to a 40% obesity rate. The truth is – fruit is not so great.

True, fruit is loaded with vitamins and antioxidants. There is no arguing that. In fact, the bright colors of fruit typically correspond with their inner antioxidant nutrient content. However, it’s the sugar content, that really makes fruit a somewhat unwise choice – at least for anything but sparingly consuming it.

Fruit is typically consumed in large amounts by athletes – especially endurance athletes. But the truth is, almost none of us are athletes. So we don’t need all the excess sugar from fruit. And yet, we still consume it. Hence why Gatorade sales remain high – even though it is simply flavored sugar water.

Fruit has – unfortunately – gotten a somewhat false reputation. There is a good amount of antioxidants and vitamins in fruit – but most of the time, it’s not worth the extremely high amounts of sugar that come with it. This is doubly true, if you’re following a keto way of eating.

High Carb Fruits: Avoid On Keto

The unfortunate truth is – but fruits are extremely high carb. This means that most are not fitting for eating (at least with any regularity) on a keto diet. This means you need to severely limit, or completely eliminate foods like bananas, apples, grapes, mangoes, pineapples, kiwis, pears, and plums.

These fruits are much too rich with carbohydrates and sugar to consume on a ketogenic diet. For example, a normal sized banana will have about 25 grams of carbohydrates – which by itself, will likely kick you out of ketosis. It is important to note that a ketogenic diet will not have you avoiding nutrients – it’s still vital to consume lots of low-GI vegetables on a keto plan. But you can leave the extra carbs and sugar in the past.

Low Carb Fruits: Eat These On Keto

You may notice that there was one food missing from our ‘avoid’ list – berries. This was not an accident. Berries are rich with antioxidants – so rich, that we actually recommend eating a small number of berries, when you follow keto.

The color of the berry alerts you to the nutrients and antioxidants found within, and blueberries, for example, contain anthocyanins. These have been linked with improved brain function, as well as numerous health benefits. It is important to note, however, that we recommend very small amounts of berries – just a small handful.

The best berries to consume on keto include blueberries, blackberries, strawberries, and raspberries. Some experts may also recommend plums or cherries, for consumption on a ketogenic diet. Again, about half of the serving size of the chosen fruit, is ideal for maintaining ketosis.

Antioxidants: What Are They?

Antioxidants are one of the most beneficial parts of consuming fruit, and for good reason. These molecules help to protect against free radicals, which damage your cells. You can simply think of every food you eat causing a ‘bad’ or ‘good’ reaction inside your body. Too many low-quality foods produce a negative reaction, but foods with antioxidants help to protect your body from the damage.

The key is to maintain balance, as there are actually some functions inside your body which require free radicals. But on the other hand, if you have too many free radicals and not enough antioxidants, your body will shift into a state known as ‘oxidative stress’. This leads to many issues, and should be avoided at all costs.

Fruits contain antioxidants, but so do many vegetables – which we recommend when following a keto meal plan. These low-GI vegetables contain no sugar – but have the same (or greater) amounts of beneficial antioxidants. Remember – just stick to low-GI veggies, like spinach and broccoli. It’s a pretty easy shift, and one which is usually very simple to make.

Sugar: Does Fruit Have Too Much?

Fruit is unfortunately one of those foods whose value has been extremely misrepresented. Healthy fats like extra virgin olive oil have been shown to have many more benefits (without risks) – and yet they remain under the radar. Some of this has to do with economics. Fruit producers spend huge amounts of money on advertising – and big food spends even more, for their fruit juices and products.

While these products are marketed as healthy – the truth is – they are anything but. In fact, one glass of fruit juice – is an entire day’s worth of sugar – and that’s for someone who is not low carb! The worst part? These products are often marketed towards children.

Drinks like Juicy Juice, Hawaiian Punch – these are nothing but empty bottles of sugar. The worst part is – most people still think they’re healthy. Our ancestors rarely (if ever) had access to fruit, and the way they consumed it was far different.

Since they often had too little food, they would gorge on food when they did have it. Quickly they’d gain weight, and then live off this stored fat (utilizing ketosis), until they once again found food. Put simply – they weren’t eating fruit every day – and perhaps had access to it for only 2-3 weeks a year.

This is a far cry from the convenience stores we have on every corner, the 24/7 food delivery services, and the fast food we live on. In one fell swoop, one can look at the obesity rates skyrocketing since the 1950s – and note the exact same rise in sugar and carbohydrate consumption.

Keto Sweeteners: The Best Choices

Since you will want to avoid sugar on a keto diet, the natural question becomes – what can you eat, to still get some of that sweet taste? Enter sugar alcohols, and artificial sweeteners. There are a wide variety of sugar-free sweeteners, and it’s a market that continues to expand, as more and more Americans become conscious of their ballooning waistlines.

Erythritol: Erythritol is probably the best overall sugar-free sweetener, as it can be used as a 1:1 replacement for sugar. This means all you need to do for your favorite recipes – is to replace the sugar with erythritol. Baking, cooking, added in your coffee – it’s as simple as that. Erythritol also has no bad side effects, despite many scientific studies, as we covered in our erythritol deep dive.

Stevia: Stevia is another popular alternative to sugar, but it has a strange aftertaste, and cannot easily be used in baking or cooking recipes. A solid number two choice, but one that we only utilize sparingly.

Aspartame: Aspartame has one of the worst reputations for sugar replacements, and is most often used in diet soft drinks. The truth is, there has not been any definitive proof that aspartame is dangerous – and it is generally recognized as safe. If you want to be extra cautious, consume aspartame only sparingly.

Swerve: Swerve is a brand name sweetener, which we use regularly. Since it is largely erythritol, it is very safe, and measures 1:1 for sugar, in any recipes.

Sucralose: Sucralose is another popular sugar-free sweetener. It’s generally been seen to be safe for use in humans, though it’s not usually used for cooking or baking.

Monkfruit: Monkfruit is another popular zero calorie sweetener, and it seems safe in moderation. More studies are needed, to fully determine the impact monkfruit may or may not have, on the human body.

Track Your Ketones: A Path To Success

If you are looking to track your progress on a keto diet, we also have a great solution for you. Because we were sick of cheap, inaccurate devices, we invented the first and only clinically-backed ketone breath monitor.

Our device is accurate enough to replace invasive blood measurements. By simply breathing into our device, you will have a reliable measurement of your current ketone levels in seconds.

No more urine strips, no more pricking your finger – just a fast, easy and reliable breath test. You can bring our device with you to the office, take it to the gym – you can truly check your ketones anywhere.

Unlike previous devices, which were often poorly made, unreliable, and not backed by clinical research – our ketone breath monitor is patented. This means no other device is legally allowed to use our exclusive technology. Whether you are brand new to keto and want a convenient and reliable way to check your ketone levels, or you’re an elite level biohacker – we are the perfect way to measure your ketones.

Keto Fruits and Vegetables: Taste the Rainbow

You’ve probably heard all about the benefits of eating rainbow fruits and vegetables. And this statement applies to a low-carb diet like keto, too. Read on to know which keto fruits and vegetables you should enjoy.

The keto diet is a high-fat, low-carb diet designed to put your body into ketosis to burn fat for energy instead of carbs. So it’s no surprise that brightly-colored low-glycemic fruits and vegetables are an ideal addition to a keto lifestyle. Not only do they provide your body with a great dose of phytonutrients, but they also help fuel your body to keep you fuller longer. In general, look for options that are high in fiber but lower in sugar and starch. Here are some great options to consider.

Avocados: What a fantastic heart-healthy source of potassium, folate, vitamin C, and vitamin K! Avocados are high-fiber low-carb fruits that are great for the digestive system as well. One 3.5 ounce serving of avocado consists of only 1.5 grams of net carbs, making it ideal for a keto lifestyle. 

Lemons: These are ideal keto fruit, containing a high amount of vitamin C, potassium, and Vitamin B6. An average-sized lemon consists of just 4 grams of net carbs, so enjoy them while flavoring your seafood dishes and fresh lemon tea.

Berries:  When you think of keto fruits, berries are probably at the top of your list. They’re sweet, high in fiber, and usually low in sugar, calories, and carbs, making them an ideal addition to your keto menu.

You can enjoy many of these low-carb fruits on a keto diet including strawberries, blueberries, and raspberries. Strawberries are high in vitamin C and low in carbs, and have great immunity-boosting properties. Blueberries, an all-around superfruit, are enriched with vitamin K, manganese, and vitamin C. They are rich in antioxidants and protect the body against inflammation, the aging process, and diseases. Raspberries are perhaps the healthiest berries for a ketogenic diet due to their high levels of antioxidants so that they can protect you against a lot of diseases and infections.

Enjoy this delicious keto berry salad recipe!

When looking for keto-friendly vegetables, aim for leafy greens with many phytonutrients and low carbs. Green cruciferous vegetables are generally a great choice, as are

Spinach: This delicious green leafy vegetable is full of vitamin C, fiber, vitamin A, folate, and magnesium. Its light flavor makes it a delicious addition to a keto smoothie when you blend it with frozen berries, chia seeds, almond butter, and coconut milk.

Broccoli: This great nutrient-filled vegetable contains essential minerals and vitamins like potassium, zinc, beta carotene, vitamins B1, B3, B6, and B12. Enjoy it raw or sauteed with some olive oil or ghee.

Kale: Spinach’s heartier kale sister is another great nutrient-dense option for those sticking with a keto diet. For a delicious side dish, set your oven to 300 degrees Fahrenheit, put kale leaves on a lined baking sheet, and sprinkle with olive oil and salt. Roast the kale for about 15 minutes or until crispy.

While all fruits and vegetables can provide nutritional benefits, not all are suitable for a keto diet. As a general rule, aim for low-glycemic fruits, like berries and non-starchy vegetables. Here are a few fruits and veggies that you might want to steer clear of on a keto diet, even though they’re all a great source of vitamins and nutrients. 

• Apples
• Bananas
• Oranges
• Grapes
• Watermelon
• Peaches
• Plums
• Mangos
• Potatoes
• Sweet potatoes
• Beans
• Legumes
• Peas
• Corn
• Squash

Always keep in mind that when you’re on a keto eating plan, you’ve got to minimize your net carbs, so these keto-friendly fruits and vegetables can provide a great addition to a keto eating plan. If you still need to get things moving, you might want to consider a fiber supplement for keto, too.

Which low-carb keto fruits and vegetables are you planning to add to your meal? Let us know in the comments or on your favorite family app!

What Vegetables Can I Eat On The Keto Diet?

Do keto vegetables and fruits exist? Surely not, vegetables = carbs and carbs on keto are a big no-no, right? Wrong! You can and should include some fresh fruit and veggies in your keto diet – your body needs the nutrients from plants to stay nice and healthy.

Although keto diets are based around lots of healthy fats and protein with very little carbs, you still need the vitamins and minerals from good old fruits and veggies. It’s just a matter of choosing keto-friendly vegetables and fruits that won’t kick your body out of the ketosis you worked so hard to get into. Let’s tuck in!

What vegetables can I eat on keto?

While a fluffy baked potato may be off the menu (sorry!) there are plenty of low carb vegetables you can have your fill of – and for good reason.

The keto veggies listed below can taste amazing if you know how to prepare or cook them right and are super good for you and, with the following health benefits in common:

• Full of fibre: to help keep you full and fuel a healthy microbiota
• High in antioxidants: to help combat oxidative damage caused by free radicals
• Packed with vitamins and minerals: to help everything from your brain, metabolism, cardiovascular system and heart function and thrive
• A source of hydration: to help you stay hydrated and satiated

If in doubt, choose vegetables that grow above the ground rather than those that grow below the ground, e. g. potatoes.

17 of the best keto diet vegetables

1. Courgette

Carbs in fresh courgette per 100g: ¹

As you can see, courgette is very low in carbs, packed full of fibre, vitamin C, and potassium, and perfect for keto.

Get inspired:

2. Kale

Carbs in fresh kale per 100g: 10g ² (that’s a whole lot of kale, remember!)

Like most leafy greens, kale is a great source of fibre and vitamins K, C, E and B vitamins.

Get inspired:

3. Spinach

Carbs in spinach per 100g: 3.6g ³

Another great leafy green perfect for keto and full of iron and B vitamins is spinach.

Get inspired:

• Creamed spinach sautéed with butter, cream, cheese
• Saag paneer / saag mushroom cooked with butter/ghee, garlic, turmeric, chilli, ginger and cinnamon

4.

Cucumber

Carbs in cucumber per 100g: 2.2g ⁴

Super low carb and a refreshing snack all in one, you can always trust in cucumber on keto.

Get inspired:

• Slice into batons and dip in peanut butter, hummus or another keto-friendly dip for a great snack.

5. Peppers (green and red)

Carbs in sweet red bell pepper per 100g: 6g ⁵

Deliciously sweet and low-carb, you can’t go wrong with a little bell pepper while you’re following a keto diet. Stick to green and red peppers though, as they contain less sugar than yellow ones.

Get inspired:

• Stuff peppers with your favourite protein, cauliflower rice, a sprinkling of cheese and drizzle of olive oil then roast until nicely charred

6. Broccoli

Carbs in broccoli per 100g: 6.6g ⁶

Broccoli is super good for you, with tons of vitamin C, K and folic acid – and very keto friendly.

Get inspired:

• You’ve heard about cauliflower cheese, so how about broccoli and cheese? Simply roast with a creamy sauce and cheese

7. Butternut squash

Carbs in butternut squash per 100g: 10.5g ⁷

While butternut squash is higher in carbohydrates than most vegetables, you can still include it in your keto diet – you just have to be smart about it!

Get inspired:

• Baked in olive oil / coconut oil and served with salmon, tofu or another protein
• Blended into a soup with coconut milk, stock and avocado oil
• Spiralised into noodles, aka boodles to replace spaghetti in your favourite dishes

8. Celery

Carbs in celery per 100g: 3.0g ⁸

Celery is very underrated, is mostly water (no carbs in water!) and can be absolutely delicious.

Get inspired:

• Blend with cream, mushrooms, butter, stock and garlic for creamed celery soup
• Slice and stuff it with cream cheese, nut butters, tuna, or anything else keto friendly

9. Cauliflower

Carbs in cauliflower per 100g: 5.0g ⁹

The humble cauliflower is a stand-out star in the keto world due to its amazing ability to replicate the carbs we know and love.

Get inspired:

• Grate it up and pan fry with salt, pepper and other seasonings of your choice for cauliflower rice
• Mix with egg and seasonings and then bake on a baking tray to make a cauliflower pizza base
• Turmeric and coconut crusted baked cauliflower

10. Asparagus

Carbs in asparagus per 100g: 3.9g ¹⁰

A truly tasty spring veggie, asparagus is an excellent source of vitamin K, vitamin B9 and copper.

Get inspired:

• Roast it with olive oil, lemon juice, sea salt and parmesan then serve with protein

11. Cabbage

Carbs in cabbage per 100g: 5.8g ¹¹

Like most leafy greens, cabbage is a great choice to serve among proteins and fats on a keto diet.

Get inspired:

• Cabbage stir fry: fry with white wine vinegar, garlic, spring onions, other greens and a protein of your choice, then top with sesame oil
• Make kimchi or sauerkraut for extra fermented goodness

12. Mushrooms

Carbs in mushrooms per 100g: 3.3g ¹²

You either love ‘em or you hate ‘em, but vitamin D- and selenium-rich mushrooms are very welcome in the keto world.

Get inspired:

• Saag mushroom cooked with butter/ghee, garlic, turmeric, chilli, ginger and cinnamon
• Buttery, cheesy, garlic mushrooms… mmm, need we say any more?

13.

Olives

Carbs in olives per 100g: 6.1g ¹³

Olives are a great keto snack packed with healthy fats, vitamins and minerals, making them perfect for keto.

Get inspired:

• Olive oil on everything!
• Pop them in any Mediterranean inspired salad, like a traditional Greek salad with feta

Are carrots keto?

Carrots are pretty high in carbs and sugars, so it’s best to eat very little or avoid them completely on a keto diet.

9 of the best keto diet fruits

Now we can get onto the fruits. As most fruits are very high in sugar (we’re looking at you, bananas!) it can seem tricky to get some fruit into your keto diet, but it is possible. See the list below for fruits that are fine to eat on keto in moderation.

Are avocadoes and tomatoes keto vegetables or fruit?

Technically, they are fruits, but they sometimes get lumped into the veggie category. Either way, they’re great for keto.

14.  Avocadoes

Carbs in avocado per 100g: 8.5g

The hero of all keto diets! Avocados are packed with healthy monounsaturated and polyunsaturated fats that help keep your heart healthy and put you into that all-important ketosis.

Get inspired:

Other keto friendly fruits:

• Tomatoes
• Strawberries
• Cantaloupe melon
• Peaches
• Raspberries
• Lemons
• Blueberries

How many carbs can I eat on keto?

Most typical keto diets recommend that only 5-10% of your daily food intake should come from carbohydrates, or less than 50g a day.

To put this into perspective, a person eating following a 2000 kcal diet would be aiming for around 40g of carbohydrates with 165g of fat and 75g of protein. ¹⁴Shop Food & Drink

Last updated: 7th January 2021

Low carb fruits – 15 grams or less per serving

Love fruit and need to count carbohydrates? This list of low carb fruits is a handy reference tool for managing blood glucose levels.

Managing a healthy diet can be a challenge for those living with diabetes. Research has shown that people, who learn to control their blood glucose (sugar) levels, eat healthy and regular exercise can lower their risk of complications. Carbohydrates (starch) or sugar affects blood sugar levels. One serving of fruit may contain 15 grams of carbohydrates. The size of the serving depends on how much carbohydrates are in that fruit. The advantage of eating a low carbohydrate fruit is that you can eat a larger portion. Whether you eat a low carb or high carb fruit, as long as the serving size contains 15 grams of carbohydrates, it will affect your blood sugar the same. For information on the amount of carbohydrates for additional fruits, visit the American Diabetes Association website.

Below is a listing of fruits that contain less than 15 grams in one serving:

Casaba melon – One half-cup of cubed casaba melon contains 5.5g of carbs. Casaba melons are an excellent source of vitamin C and potassium.

Watermelon – One half-cup of diced watermelon contains 5.5g of carbs. Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene, which has been shown to reduce the risk of several forms of cancer.

Strawberries – One half-cup of sliced strawberries contains 6.5g of carbs. Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits.

Cantaloupe – One half-cup of diced cantaloupe contains 6.5g of carbs. Cantaloupe is a potassium, vitamin A, and beta-carotene heavyweight. Potassium is key for maintaining healthy blood pressure and may lower the risk of stroke.

Avocado – One half-cup of avocado contains 6.5g of carbs. Avocados are high in monosaturated fat, which actually helps lower cholesterol and has been linked to a lower risk of cancer and diabetes. They are also high in fiber; making them a great source for blood sugar regulation

Blackberries – One half-cup of blackberries contains seven grams of carbs. Blackberries are packed with polyphenols and anthocyanin, which can help prevent cancer and heart disease.

Honeydew Melon – One half-cup of diced honeydew melon contains eight grams of carbs. It is also an excellent source of potassium, which can lower blood pressure and the risk of heart disease and stroke.

Grapefruit – One half medium grapefruit contains 10.5g of carbs. Grapefruits are a great source of vitamin C, which supports the immune system.

Oranges – One medium orange contains 15.5g of carbs. Oranges contain more than 170 cancer fighting phytochemicals and 60 flavonoids and an excellent source of vitamin C.

Peaches – One medium peach contains 14.5g of carbs. Peaches are a good source of calcium, potassium, beta-carotene, and vitamins C, K, and A.

Cranberries – One half-cup of cranberries contain 6.5g of carbs. Cranberries are best known for their ability to protect against urinary tract infections, and they also have antioxidant, anti-inflammatory, and anti-cancer properties.

Plums – One medium plum contains 7.5g of carbs. Plums have a high content of phenols antioxidants that help prevent oxygen-based damage to fats. These include the fats that make up a substantial portion of our brain cells, the cholesterol in our bloodstream, and our cell membranes.

Raspberries – One half-cup of raspberries contains 7.5g of carbs. Raspberries are a fiber powerhouse with eight grams of fiber per cup.

Clementine – One medium clementine contains nine grams of carbs and is rich in vitamin C. They’re also a good source of calcium, a necessity for bone health, and potassium, which can help lower blood pressure.

Pineapple – One half-cup of pineapple chunks contains 11g of carbs. They’re also an excellent source of the trace mineral manganese, which is necessary for healthy skin, bone and cartilage formation, and glucose tolerance.

Nectarines – One medium nectarine contains 15g of carbs. Nectarines are a good source of vitamin A, potassium, and beta-carotene. The peel is rich in bioflavonoids — antioxidants that may help prevent cancer. They’re also a good source of fiber, which is necessary for good digestive health.

Blueberries – One half-cup of blueberries contains 11g of carbs. Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s and dementia.

Kiwi Fruit – One medium kiwi without skin contains 11g of carbs. Kiwis contain twice the amount of vitamin C as oranges. Kiwis are a good source of fiber, which can help lower cholesterol and regulate blood sugar.

Cherries – One half-cup of cherries contains 11g of carbs. Cherries are loaded with anti-inflammatory, anti-aging, and anti-cancer properties. Cherries have also been shown to lower levels of uric acid in the blood, the leading cause of gout pain.

Tangerines – One medium tangerine contains 12g of carbs. The peel contains a compound called polymethoxylated flavones that has the potential to effectively lower cholesterol.

Mango – One half-cup sliced mango contains 14g of carbs. Mangoes are an excellent source of potassium, vitamin A, and beta-carotene, as well as a good source of vitamin C, vitamin K, and calcium.

Michigan State University Extension offers Dining with Diabetes throughout the state. The information presented in this program is targeted to people with diabetes and their families. This program increases knowledge of healthy food choices and presents healthy versions of favorite foods that are inexpensive and easy to prepare. Dining with Diabetes encourages self-management and self-efficacy of those living with diabetes. For a list of classes, visit the Michigan State University Extension website and click on food and health.

* This article was originally published March 17, 2013.

What Fruits Are and Aren’t Keto-Friendly? | Sugarless Crystals

If you’re implementing the Keto diet in your life, then you know there are a variety of foods, fruits included, that aren’t approved for the low-carb, high-fat eating plan. The good news is you do have some delicious options when it comes to fruit, and we have a lot of great keto-friendly dessert recipes to try on our website. 

Although fruits do contain natural sugar, many are low in carbs, and therefore approved by the Keto diet. 

Here’s our go-to keto fruit list, as well as the fruits that should be avoided. 

Keto-Friendly Fruits

Avocado

Chock-full of healthy fats and low in carbs, avocados are a go-to for those pursuing the Keto lifestyle. Avocados can be used in tons of delicious Keto-friendly recipes, mixed into dips, or eaten on their own. 

Avocados add a creamy, unique taste to any dish they’re in. 

Lemons

Lemons are a popular keto-friendly fruit to use for cooking a variety of red meats, chicken, and poultry. They provide a vibrant, citrus flavor that is refreshing for beverages and a variety of Keto dishes. 

Watermelon

Watermelon is an understated addition to the Keto diet, not only because of its delicious and hydrating qualities, but it’s also high in beneficial vitamins and minerals, including potassium and Vitamin C.  

Strawberries

Arguably our favorite on this list, the variety of ways you can implement strawberries into your Keto diet is impressive. From tasty jams to other desserts, in beverages and shakes, strawberries are the MVP fruit of the Keto diet. 

An entire cup of whole strawberries is only 8g net carbs per cup, which leaves you well below the 20g net carb daily limit. 

Tomatoes

While they are typically used as vegetables in most recipes, tomatoes are actually a fruit! Tomatoes are a Keto-favorite because they’re so versatile in main dishes and offer a healthy boost in vitamins. 

Tomatoes are low in carbs and fiber, but rich in healthy antioxidants like lycopene, which promotes heart health and has been linked to lowering cancer risks. 

Berries, Oh My!

While strawberries deserve their own shout out, the other berries approved in the Keto plan are blackberries, raspberries, and blueberries. 

Stacked with antioxidants and tons of Vitamins C, K, and A, these berries are a more than suitable option for your Keto fruit list.

Kiwi

While kiwi is Keto approved, it should be considered more of a treat than a repeat item in your diet. It’s higher in carbs than other fruits we’ve mentioned, so be cautious when adding it to your snack list. 

Plums

Plums are a tasty, juicy option that make a great snack for Keto diets. They are low in carbs and fiber, while also containing nutrients like potassium.  

Fruits to Avoid on the Keto Diet

While fruits are delicious, fresh, and offer a wide range of health benefits (particularly in moderation), unfortunately there are many that aren’t conducive to the Keto lifestyle. These fruits include:

• Cherries
• Peaches
• Oranges and tangerines
• Pineapple
• Apples
• Pears
• Grapes
• Bananas
• Dried fruits including raisins, dates, mango

The majority of these fruits are very high in carbs and sugar, making them incompatible with the Keto diet. It can be challenging to limit fruit intake, particularly if your favorite is on this list, but eating them can increase your carb intake too much. 

Despite what you may think, participating in the Keto diet does not mean you have to cut out all your favorite fruits! Enjoying keto-friendly fruits in moderation is entirely possible, and it will help to prevent burnout on the recipes, snacks, and meals that fit into this eating plan. 

Which fruit-filled recipe will you be trying next? Share with us in the comments!

90,000 8 Fruits You Can Eat On A Keto Diet | Maria Maria

8 fruits you can eat on a keto diet

Following a keto diet? Here is a list of fruits that you can eat.

Well, it means that you decided to try the keto diet, but all this butter, cheese and at first glance seems to be “heavy” food. Diluting it all with fruit seems like an obvious solution, right?

Not so fast! In this high-fat regimen, in order to stay in a state of ketosis (a state in which your body gets energy from burning fat rather than from carbohydrates), you only get 5-10% of your energy from carbohydrates.And fruits (attention!) Contain a fairly large amount of carbohydrates (all due to these natural sugars).

Take blueberries, for example: one cup contains 18 grams of carbs, which is, by and large, equal to the daily amount of carbs on the keto diet (you need to eat less than 20 grams of carbs per day).

So, “You can’t eat most fruits on keto,” says Kristen Mancinelli, a recognized nutritionist and author of the book The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss .In addition, high-carb fruits are usually the tastiest (read: sweetest) fruits, such as peaches and melons.

But you absolutely don’t have to completely eliminate all fruits from your keto diet. Here are a few fruits to suit your carbohydrate requirements.

1. Avocado

That’s right, this creamy delicacy is actually a fruit and it’s just manna for the keto diet. Not only does a half avocado contain 15 grams of great, heart-healthy fats, but it also contains less than 2 grams of carbs.

This makes avocado a great addition to your smoothies. However, even with avocados, you still need to keep track of how much you eat versus your daily carbs.

2. Olives

Olives are another fruit that you would never call a fruit.

10 small olives contain approximately 3 g of fat and approximately 1.5 g of carbohydrates. Bonus: They’re salty, and eating enough salt is important when following a keto diet.

3. Coconut

Half a glass of chopped coconut pulp contains 13 g of fat and 2.5 g of carbohydrates. Sugar is often added to coconut, so make sure you buy unsweetened coconut pulp or buy a whole coconut and scrape the pulp yourself by hand.

4. Blackberries

Blackberries have an impressive amount of fiber – almost 2 g in a quarter cup. This amount also contains 1.5 grams of carbohydrates, so you can confidently add it to your morning yogurt.

5. Raspberries

A quarter cup of raspberries will give you approximately 1.5 grams of carbohydrates.

Throw them in a salad, or better, whip some heavy cream and toss a couple of berries on top for a simple keto dessert.

6. Strawberries

A quarter cup of strawberries contains just over 2 grams of carbs – about 10% of your daily limit if you are aiming to consume no more than 20 grams of net carbs per day.

7. Tomatoes

Another kind of vegetable that is actually a fruit.At 2 grams of carbs per half cup, cherry tomatoes are a great addition to your keto diet.

8. Lemons

No one asks you to bite into lemons (although if you like it, follow your heart), but if you want to add variety and flavor to water or tea, then this sour citrus is what you need.

Juice from a squeezed lemon wedge contains less than half a gram of carbohydrates. This amount of carbohydrates is absolutely insignificant, so feel free to crush as many lemons as your heart desires.

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Keto Diet Dried Fruits – Telegraph