Can you eat strawberries on a keto diet. How many net carbs are in strawberries. What are the health benefits of consuming strawberries. Which other fruits are suitable for a ketogenic lifestyle. How can you incorporate strawberries into keto-friendly recipes.

The Keto Diet and Fruit Consumption: Debunking Myths

Many people assume that fruits are off-limits on a ketogenic diet due to their natural sugar content. However, this is not entirely accurate. While it’s true that the keto diet aims to reduce carbohydrate intake to promote fat burning, some fruits can still be enjoyed in moderation without disrupting ketosis.

The key lies in understanding the net carb content of different fruits and how they fit into your daily macronutrient goals. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, as fiber does not significantly impact blood sugar levels.

Strawberries: A Keto-Friendly Fruit Option

Good news for fruit lovers: strawberries are indeed keto-friendly! With only 6 grams of net carbs per 100-gram serving (approximately 3 medium-sized strawberries), these delicious berries can easily be incorporated into a well-planned ketogenic diet.

Despite their sweet taste, strawberries are surprisingly low in carbohydrates compared to many other fruits. This makes them an excellent choice for those following a low-carb lifestyle who still want to enjoy a touch of natural sweetness in their meals.

Strawberry Nutrition Facts

Let’s take a closer look at the nutritional profile of strawberries per 100-gram serving:

• Total carbs: 8g
• Net carbs: 6g
• Protein: 0.7g
• Fat: 0.3g
• Fiber: 2g

As you can see, strawberries are not only low in net carbs but also provide a good amount of fiber, which is essential for digestive health and can contribute to feelings of fullness.

Health Benefits of Consuming Strawberries on a Keto Diet

Beyond their keto-friendly macronutrient profile, strawberries offer numerous health benefits that make them a valuable addition to any diet, including a ketogenic one. Here are some of the key advantages of incorporating strawberries into your meal plan:

1. Rich in essential vitamins and minerals, including vitamin C, manganese, folate, and potassium
2. High in antioxidants, particularly ellagic acid, which may help fight bacteria and reduce cancer risks
3. Potential to improve heart health and reduce the risk of cardiovascular disease
4. May help lower cholesterol levels and blood pressure
5. Assists in blood sugar regulation
6. Provides dietary fiber, aiding digestion and potentially supporting weight loss efforts
7. Contains natural anti-inflammatory properties

These health benefits make strawberries an excellent choice for those looking to optimize their nutrition while following a ketogenic lifestyle.

Other Keto-Friendly Fruits to Enjoy

While strawberries are a fantastic option for keto dieters, they’re not the only fruit that can be enjoyed on this low-carb eating plan. Here’s a list of other keto-friendly fruits along with their net carb content per 100-gram serving:

• Avocado: 2g net carbs
• Watermelon: 7g net carbs
• Lemons: 6g net carbs
• Raspberries: 5g net carbs
• Blackberries: 5g net carbs
• Tomatoes: 3g net carbs
• Peaches: 9g net carbs
• Blueberries: 11.5g net carbs
• Cantaloupe: 7g net carbs

Remember that while these fruits can be included in a keto diet, portion control is crucial to maintain ketosis. It’s best to consume them in moderation and factor their carb content into your daily macronutrient goals.

Incorporating Strawberries into Keto-Friendly Recipes

Now that we’ve established strawberries as a keto-approved fruit, let’s explore some delicious ways to incorporate them into your low-carb meal plan. Here are several keto-friendly strawberry recipes to try:

1. Strawberry Jam Muffins

These grab-and-go breakfast muffins are perfect for busy mornings. Made with low-carb almond flour, powdered sweetener, and sugar-free strawberry jam, they offer a sweet treat without the guilt.

2. Strawberry Avocado Low-Carb Smoothie

This dairy-free smoothie combines the creaminess of avocado with the freshness of strawberries. Coconut milk adds extra healthy fats, making it a satisfying keto-friendly beverage.

3. Sugar-Free Keto Strawberry Shortcake

Indulge in a classic dessert with this keto version featuring almond flour pound cake, whipped cream, and fresh sliced strawberries. It’s a visually appealing and delicious treat that won’t compromise your ketosis.

4. Strawberry Cream Cheese Pie

This decadent pie combines fresh strawberries, sugar-free jam, and sweetened cream cheese atop a flaky, gluten-free crust. It’s a perfect dessert for special occasions or when you’re craving something sweet.

5. No-Churn Keto Strawberry Ice Cream

Cool off with this easy-to-make, no-churn strawberry ice cream. It’s a refreshing treat that satisfies your sweet tooth while keeping carbs in check.

6. Sugar-Free Strawberry Limeade

Quench your thirst with this tangy-sweet beverage made from just four simple ingredients. It’s the perfect summer drink for keto dieters looking for a fruity refreshment.

7. Spinach Strawberry Salad with Vinaigrette

For a savory option, try this spinach and strawberry salad. The combination of fresh greens, sweet berries, and a tangy vinaigrette creates a balanced and nutritious meal.

Balancing Fruit Consumption on a Ketogenic Diet

While it’s exciting to know that fruits like strawberries can be part of a keto diet, it’s important to remember that moderation is key. Here are some tips for balancing fruit consumption while maintaining ketosis:

• Track your daily carb intake and ensure that fruit consumption fits within your macronutrient goals
• Choose lower-carb fruits like berries more often than higher-carb options
• Pair fruits with high-fat foods to help slow down the absorption of sugars
• Consider using fruits as occasional treats rather than daily staples
• Be mindful of portion sizes, especially when consuming dried fruits or fruit juices

By following these guidelines, you can enjoy the nutritional benefits and flavors of fruits like strawberries while adhering to your ketogenic lifestyle.

The Role of Fiber in Keto-Friendly Fruits

One of the reasons why certain fruits, including strawberries, can be incorporated into a keto diet is their fiber content. Fiber is a type of carbohydrate that the body cannot digest, which means it doesn’t contribute to net carb count or significantly impact blood sugar levels.

In addition to lowering the net carb content of fruits, fiber offers several health benefits:

• Promotes digestive health and regularity
• Helps maintain a feeling of fullness, potentially aiding in weight management
• May help lower cholesterol levels
• Supports the growth of beneficial gut bacteria

When selecting fruits for a keto diet, opting for those with a higher fiber content can help you enjoy more volume while keeping net carbs in check.

Addressing Common Concerns About Fruit on Keto

Despite the evidence supporting the inclusion of certain fruits in a ketogenic diet, some individuals may still have concerns. Let’s address some common questions:

Will eating fruit kick me out of ketosis?

Consuming small amounts of low-carb fruits like strawberries is unlikely to disrupt ketosis if you stay within your daily carb limit. However, everyone’s tolerance is different, so it’s essential to monitor your ketone levels and adjust accordingly.

Can I eat fruit every day on a keto diet?

While it’s possible to include small amounts of low-carb fruits daily, it’s generally recommended to consume them in moderation. Prioritize non-starchy vegetables and focus on high-fat, moderate-protein foods as the foundation of your keto meal plan.

Are there any fruits I should avoid completely on keto?

Fruits with very high sugar content, such as bananas, grapes, and mangoes, are typically avoided on a strict keto diet due to their high carb content. However, small amounts of these fruits might be incorporated into a more flexible low-carb approach, depending on individual goals and carb tolerance.

Maximizing Nutritional Benefits of Strawberries on Keto

To get the most out of including strawberries in your ketogenic diet, consider the following tips:

1. Opt for fresh, organic strawberries when possible to minimize exposure to pesticides
2. Consume strawberries with their seeds intact to benefit from additional fiber and nutrients
3. Pair strawberries with healthy fats like nuts or cream to create a more balanced snack
4. Use strawberries as a natural sweetener in keto-friendly desserts or smoothies
5. Incorporate strawberries into savory dishes for a unique flavor profile

By implementing these strategies, you can enjoy the full spectrum of nutritional benefits that strawberries offer while maintaining your ketogenic lifestyle.

Are Strawberries Keto? – Low Carb Yum

Strawberries make a sweet summer snack, decadent pie filling, and a creative salad addition. But are strawberries keto-friendly? Explore strawberry health benefits, macro and micronutrients, and low-carb recipes!

There’s nothing quite like biting into a ripe strawberry. It’s sweet yet tart, refreshing, and has a flavor, unlike any other fruit.

You may assume you can’t enjoy this delightful fruit on a keto diet. After all, fruits are to be avoided at all costs – right?

Well, maybe not!

The goal of a ketogenic diet is to reduce your carb intake to burn stored body fat for energy. For this to work, high-carb foods like fruits are avoided, and healthy fats are increased.

And while most fruits are high in carbohydrates and natural sugars, not all fruits are made the same!

With varying macronutrients, it’s possible to eat fruit on a keto diet while maintaining ketosis. But are strawberries one of those lucky fruits?

In this post, I’ll share whether or not you can eat strawberries on a keto diet. I’ll also include several keto-friendly fruits, health benefits, and low-carb recipe ideas.

Note: Looking for more information on eating fruit on the keto diet? Check out my guide on the best keto-friendly & low-carb fruits. And for even more food groups, this keto food list is perfect for anyone starting the keto diet.

Are strawberries keto-friendly?

Excellent news – strawberries are keto!

With 6 grams of net carbs per serving, you can easily fit strawberries into your daily carb allowance.

Deceivingly sweet, strawberries are some of the best low-carb fruits you can eat without worry.

Add this fruit to your keto meal plan for a sweet touch to any recipe!

Strawberry nutrition facts

Beyond being keto-approved, let’s take a look at the nitty-gritty nutrition information. Spoiler: a strawberry is a nutritional powerhouse!

Strawberry nutrition information for a 100g serving (about 3 strawberries) includes:

• Total carbs: 8g
• Net carbs: 6g
• Protein: 0. 7g
• Fat: 0.3g
• Fiber: 2g

Plus, in addition to these keto-friendly macronutrients, including berries in your diet has several health benefits and contributes to an overall healthy lifestyle.

The health benefits of eating strawberries include:

• An abundance of essential vitamins and minerals, including vitamin C, manganese, folate, and potassium.
• Antioxidant compounds, including ellagic acid that fight bacteria and reduce the risks of cancer.
• Improved heart health and reduced risk of heart disease.
• Reduced cholesterol levels and blood pressure 
• Blood sugar regulation.
• Good source of dietary fiber which helps digestion and can aid in weight loss.
• Natural anti-inflammatory properties.

Other keto-friendly fruits

The idea that you can’t eat fruit on low-carb diets is a total myth!

There are plenty of keto-friendly fruits that you can enjoy on a low-carb diet without sacrificing your ketosis.

While fruit should not make up the majority of your diet, it can be eaten in moderation like anything else.

Besides strawberries, these are some other fruits to try on a keto diet:

• Avocado – 2g net carbs per 100g
• Watermelon – 7g net carbs per 100g
• Lemons – 6g net carbs per 100g
• Raspberries – 5g net carbs per 100g
• Blackberries –5g net carbs per 100g
• Tomatoes – 3g net carbs per 100g
• Peaches – 9g net carbs per 100 g
• Blueberries –11.5g net carbs per 100g
• Cantaloupe – 7g net carbs per 100g

Strawberry keto recipes

Are you inspired to start eating more strawberries?

You can include this delicious fruit in your daily diet with any of these sweet recipes:

1. Strawberry Jam Muffins

These strawberry jam muffins make for the perfect grab-and-go breakfast option or anytime snack.

They’re made with low-carb almond flour, powdered sweetener, and sugar-free strawberry jam.

2. Strawberry Avocado Low Carb Smoothie

This strawberry avocado smoothie is dairy-free and incredibly creamy.

Coconut milk and avocado give this smoothie a high-fat content, while the strawberries keep it super fresh.

3. Sugar-Free Keto Strawberry Shortcake

My keto strawberry shortcake is picture-perfect with almond flour pound cake, whipped cream, and sliced strawberries.

It’s almost too pretty to eat!

4. Strawberry Cream Cheese Pie

This strawberry cream cheese pie is made with fresh strawberries, sweet fruit jam, and sweetened cream cheese for a decadent creation!

The flaky, naturally gluten-free crust is the cherry on top.

5. No Churn Keto Strawberry Ice Cream

My no-churn strawberry ice cream makes the perfect sweet treat – right at home!

It’s surprisingly easy to make and the best dessert recipe to add to your regimen.

6. Sugar-Free Strawberry Limeade

My sugar-free strawberry limeade is the summer drink of my dreams!

With just 4 easy ingredients, you can make this sweet, slightly tart drink.

7. Spinach Strawberry Salad With Vinaigrette

This spinach strawberry salad is a great healthy food option for weekday lunches; it’s filled with nutritious goodies while maintaining a low-carb count.

8. Strawberry Sugar-Free Keto Popsicles

My sugar-free strawberry popsicles will keep you cool on a hot summer’s day while also satisfying your sweet tooth.

You can even use this recipe for freezies if you so choose.

9. Keto Strawberry Cheesecake Fat Bombs

These strawberry cheesecake fat bombs are exactly what they sound like – creamy morsels made with cream cheese, coconut milk, and strawberries.

If you’re struggling to meet your daily fat quota, this is the recipe for you.

10. Keto Strawberry Cream Pie with Pecan Crust

This strawberry mousse pie is light, fluffy, and oh-so-good.

It’s a bake-free recipe, perfect for those days when it’s too hot to turn on the oven.

11. Keto Paleo Strawberry Mug Cake

My coconut flour strawberry mug cake is simple and delicious.

Bonus – it comes together in just a couple of minutes!

12. Cupcakes with Strawberry Cream Cheese Frosting

These cupcakes with strawberry cream cheese frosting are too darling; the strawberries give them a naturally pink tint for a sweet and beautiful dessert food.

Serve them at a birthday party for guaranteed delight!

13. Easy Keto Strawberry Fluff

My keto-friendly strawberry fluff recipe is nothing short of divine. 

Made with fresh strawberries, heavy cream, and low-carb chocolate shavings, this is one recipe you’ll want to try.

14. Strawberry Chia Pudding with Almond Milk

For a sweet and nutritious breakfast, try my strawberry chia pudding.

It’s filled with chia seeds, frozen strawberries, and creamy almond milk.

15. Strawberry Protein Shake

This strawberry protein shake is low in carbs but high in protein, with delicious extras like yogurt, protein powder, and almond milk.

Eat it for breakfast or as an anytime sweet treat!

16.

Strawberry Sauce

This strawberry sauce is so versatile for any of your baking needs.

It’s made with a sugar substitute for ample sweetness without the high carb count.

17. Gluten Free Strawberry Rhubarb Crisp

My strawberry rhubarb crisp is a fan favorite – with fresh strawberries, rhubarb, and the perfect crumbly topping.

18. Coconut Milk Strawberry Smoothie

This easy strawberry smoothie is made in 2 minutes with 4 simple ingredients: coconut milk, strawberries, almond butter, and optional low-carb sweetener.

Personally, I think this recipe is delicious enough without the extra bit of sweetness (but I’ll leave that up to your discretion!).

FAQs

Here are some questions people often ask about eating strawberries on the keto diet. If you don’t see your question in this list, please leave it in the comments.

How many strawberries can I eat on keto?

3 strawberries contain approximately 6g net carbs. You can have as many strawberries as you’d like, providing they fit into your daily carb intake.

Most keto dieters limit themselves to 50g net carbs or less per day.

Are strawberries or blueberries better on keto?

While both can be eaten on a keto diet, strawberries do contain a significantly lower carb count at 6g net carbs per 100g serving.

Blueberries contain 11.5g net carbs for the same serving size. However, you will be able to eat about 50 blueberries compared to 3 strawberries.

As long as you’re informed and keeping track of your macros, both fruits are a healthy and welcome addition to a low-carb diet.

What is the lowest-carb fruit?

The lowest-carb fruit available is avocado at just 2g net carbs per 100g.
But if you’re wondering about sweeter fruits, blackberries, and raspberries both contain 5g net carbs per 100g serving.

Can strawberries kick you out of ketosis?

With the knowledge that strawberries contain approximately 6g net carbs per serving (3 strawberries), eating them in moderation will not knock you out of ketosis.

Eating them in excess, however, could kick you out of ketosis – just like anything else.

Whenever you’re eating fruit, be mindful of your serving size before you chow down!

How many berries can I eat on keto?

Berry serving sizes will vary slightly depending on the berry.

A good rule of thumb is to limit yourself to about 100g of berries. You can always go for seconds if it fits your macros for that day!

Interested in adding more fruit to your keto diet? Check out these low-carb recipes:

• Keto Cranberry Blueberry Sauce is a delicious alternative to the traditional, sugary variety with a keto-approved sweetener.
• Raspberry Cheesecake Ice Cream is creamy and delicious – the perfect sugar-free treat for a hot summer’s day!
• Keto Lemon Meringue Pie is light, fluffy, and totally keto-approved.
• Baked Chicken Stuffed Avocado is high in healthy fats, with chicken, bacon, and cream cheese.
• Keto Peach Cobbler is made with plump peaches and crunchy low-carb topping.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Are Strawberries Keto? | Sure Keto

Are Strawberries Keto?

Strawberries should be consumed in moderation on keto because they have a fair amount of carbs.

Moderate Amount of Net Carbs

Strawberries contain 5.68g of net carbs per 100g serving. You need to be mindful of their serving size because they have a fair amount of carbs.

It is important to limit its consumption so you won’t exceed the 20g – 30g daily net carb limit.

You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.

Low in Fats

Strawberries are low in fats so make sure to supplement them with foods that are high in healthy fats.

Your body uses fat as energy while on ketosis so it is important to include healthy fat sources in your diet.

Examples of healthy fat sources for keto are virgin olive oil, grass-fed butter, and MCT oil.

Whole Food

Whole foods are packed with nutrients and should be a staple of a healthy keto diet.

Eating whole foods lowers the risk of cancer, heart disease, and type 2 diabetes.

You can both lose weight and improve overall health by eating mostly low-carb whole foods on keto.

Minimally Processed

Strawberries are minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Net Carb Calculator

Strawberry

Raw

​

Quantity

5. 68 g

net carbs

7.68 g

carbs

2 g

fiber

0.3 g

fats

0.67 g

protein

32

calories

Calculate Your Ideal Macros for Keto »

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Strawberries on a keto diet – is it possible?

Many people are interested in strawberries on a keto diet and not all beginners know the key features of the product and especially the answer to the question of whether it can be used in their diet. Let’s figure it out.

Content

1. Strawberries on the Keto Diet
2. Strawberries Product Features
3. Carb Amount
4. Calorie Count
5. Benefits of Strawberries on the Keto Diet
6. Vitamin Complex
7. Natural source of antioxidant
8. Good for the skin
9. Reduces wrinkles
10. Can strawberries be on a keto diet?
11. How suitable are strawberries for a keto diet?
12. FAQ
13. Reviews

Strawberries on a keto diet

stick to a low-carbohydrate diet. In fact, the issue is rather controversial, since the berry suggests the presence of a large amount of carbohydrates, but at the same time it contains a considerable amount of vitamins and fiber.

Strawberries – product features

The first point that is considered when studying a product for inclusion in a dietary food option is the chemical composition. In particular, you need to pay attention to the amount of calories and carbohydrates, since they should be taken into account in the diet.

The amount of carbohydrates

In strawberries, the amount of carbohydrates is quite high – about 7.68 grams of carbohydrates per 100 grams of berries. Net carbs in this case 5.69grams, which still turns out to be a lot for keto.

Number of calories

The calorie content of the product is quite low – only 32 calories per 100 grams of strawberries, as a result of which this berry is included in various dietary options.

Benefits of Strawberries on a Keto Diet

Before making a final decision to include or exclude a food from your diet, you need to consider its beneficial properties. So what vitamins can be found in the chemical composition of the berry? And what positive effect does it have on the human body?

Complex of vitamins

Considering the chemical composition of strawberries, it will be possible to note the presence of a huge number of vitamins, among which: A, almost all vitamins of group B, C, E, K and PP. Such a vitamin composition can improve the functioning of internal organs, improve the functioning of the immune system, increase human endurance and productivity, and so on.

Consuming strawberries has a positive effect on the functioning of the nervous system, including the central one, that is, the spinal cord and brain.

Natural source of antioxidant

Not only can strawberries contain a large amount of vitamins, but this berry also has a powerful antioxidant effect, which has a positive effect on the general condition of the body.

In particular, beta-carotene can be found in the composition, which has an antioxidant effect. Despite the fact that it is only 0.007 mg in strawberries, with regular consumption of the berry, the effect is quite pronounced.

Good for the skin

Benefits for the skin are announced by the huge amount of vitamins that are present in the berry. Due to the restoration of deficiencies, not only the condition of the skin improves, but also the general condition of the body, the amount of energy increases significantly and the tone increases, which cannot but have a positive effect on a person’s well-being.

Important ! Strawberries are a strong allergen, and therefore, even taking into account all the benefits of this product, it is not recommended to consume it in excessive quantities.

Reduces wrinkles

Quite often, strawberries are used in cosmetology to create various masks and scrubs, and other products used to improve skin condition. Including strawberry products are actively used to reduce the severity of age-related skin changes – the aging process slows down, and the elasticity and softness of tissues are restored, giving a velvety pleasant structure.

It is worth noting that even just taking strawberries as a food product has a positive effect on the skin condition, as the reserves of vitamins and microelements are replenished, the deficiency of which accelerates the aging process.

Can strawberries be on a keto diet?

The answer to the main question, is it possible to have strawberries on a keto diet? Yes, you can, but in small quantities. It is important to pay attention to the amount of berries consumed, as an excess of carbohydrates in the body will cause the body to exit the state of burning fat cells.

It is not recommended to consume strawberries every day or even several times a day. It is allowed to include it in low-carb options for a variety of flavor options and your menu as a whole.

How suitable are strawberries for a keto diet?

This is not a product that nutritionists recommend including in your keto diet. Of course, the problem is in the chemical composition, which does not correspond to a low-carbohydrate diet.

With all this, strawberries have a considerable amount of vitamins and microelements, antioxidants and fiber, which should still be present in a person’s diet on any type of diet. Nutrition should be varied and complete, even if a decision is made to refuse to include strawberries in the menu.

Q&A

So strawberries are absolutely not allowed on keto?

Yes, but very little. Strawberries are acceptable only because of the presence of a large amount of fiber and a minimum calorie content. However, carbohydrates in the composition can cause a stop in the process of burning fat – you should be careful.

Can you eat sweet strawberries on keto?

Yes, but in extremely limited quantities. But it is better, of course, to refuse sweet berries in the diet, as they contain too many net carbohydrates

Why can’t you eat sweets on a keto diet?

The fact is that sweets are a potential source of carbohydrates, which are unacceptable on a keto fast. It’s best to cut out sugary foods entirely to eliminate the risk of breaking out of ketosis.

Reviews

Reviews about strawberries on a keto diet are quite controversial. Some argue that the inclusion of this berry in the diet in limited quantities does not have any negative effect on the state of ketosis. At the same time, others note that the results after the inclusion of strawberries in the diet became much worse, there were problems with weight loss.

In general, nutritionists say that the inclusion of berries in a very limited amount in the diet, provided that it will be the only source of carbohydrates per day, is acceptable, and at the same time the state of ketosis will be maintained. However, for best results, it is still recommended to give up sweet berries and fruits.

Keto Strawberry Pie, Treat Yourself to This Delicious Low Carb Recipe

Strawberry Pie is such a fresh summer treat. Whether or not you indulge in keto treats from time to time, there are times when bringing a pie is a tradition. And if you can make it healthier and no one will even notice the difference, then why not take it with you? This keto strawberry pie is perfect for Fourth of July get-togethers, summer barbecues, and kids’ parties. It’s also great any time you need a keto dessert. Should You Eat Fruit on a Keto Diet? While you’re reading this sugar free strawberry pie recipe, we’ll touch on that as well.

No time to make a cake? Be sure to check out my Keto Strawberry Pie Recipe! With a little less prep and prep time, you can have a delicious strawberry treat in less than 30 minutes.

Way down in the strawberry patch

When I was a little girl in Louisiana, I grew up on a 50 acre farm. We had over an acre vegetable garden, an orchard with all kinds of fruit trees, and my favorite strawberry patch. Whenever I went out to see if any berries were ready, I was just as likely to eat them all as I was to bring them home.

Strawberries tasted like heaven then. At least that’s what I remember at the age of five. My favorite ways to enjoy them were straight out of the garden, or sometimes as a treat my mom made strawberries and cream.

For this dish, you literally just eat strawberries and cream from a bowl, maybe with a little sugar. Or sometimes she made a berry cobbler. Or strawberry pie. But this cake was not keto-friendly at all! Absolutely full of sugar, but delicious, of course.

This spring I had the opportunity to go picking strawberries with a friend. If you happen to be in Cincinnati, check out Berry Sand Blossoms. You can join their mailing list and they will let you know when it’s time to choose. They also have blueberries.

It seemed like a lot of fun to relive that old memory, and the experience did not disappoint. It was rather humid outside, but luckily we were prepared with rubber boots. Well, to be honest, my friend was… all I could find was washable slippers. Pay attention to yourself, buy rubber boots.

The berries we picked were some of the best I’ve had in a long time. As soon as we decided to go to the collection, it was already in my head that I would make a sugar-free strawberry pie literally from the fruits of our labor. But should you eat berries on a keto diet? Read on for an answer.

Can I eat fruit on keto?

For people who are just starting a keto diet, one of the first questions they ask is if they can eat fruit on a keto diet. If you’d like to learn more about other common keto questions, be sure to check out our Complete Beginner’s Guide. When following a keto diet, fruits are generally off limits due to their high natural sugar content.

“But fruits are so healthy!” you say. “It’s natural sugar!” you say. These ideas have been hammered into our heads for years by the media and government dietary guidelines. However, there are a few things to consider when you’re wondering if you can eat fruit on a keto diet.

While our hunter-gatherer ancestors may be true, when they were able to find fruit, now it was nothing like our fruit. The fruits available for mass consumption have been specially bred to be very sweet. Today, biting into an apple containing 20 grams or more of sugar is very different from biting into an apple you would have found in the wild 500 years ago.

Our ancestors could eat fruit only in season and for a short period of time. There are many parts of the world where fruit is hardly ever seen. For example, you might find strawberries in the Midwest around June. Then they leave for the season. This does not include new varieties of strawberries that have been bred to grow throughout the summer.

Now we have rows of fruits available to us every single day and in huge quantities. Consider that since all fruits are grown to be super-sweet, no modern fruit can be truly “good” for you.

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How your body processes sugar

The type of sugar found in fruit is fructose. Table sugar, or sucrose, is a disaccharide, which means it has two components: 50 percent glucose and 50 percent fructose. Glucose is the simplest sugar molecule, a monosaccharide. It cannot be broken down into anything else. Fructose is also a monosaccharide and the sweetest of the three sugars. Even though it is the sweetest, it may have the least effect on blood sugar levels. ¹

This sugar-free strawberry tart contains the natural fruit fructose in strawberries. We get extra sweetness from the popular keto natural sweetener erythritol or other sugar alcohols. The simple explanation for sugar alcohols is that they come from very sweet plant compounds. However, most of the sugar in them acts as fiber, so it is not absorbed by the body.

Since fructose has the least effect on blood sugar levels, you might think that fruits are the best choice for sweets on a keto diet. Or that you can sometimes afford a slice of keto strawberry pie. As usual, the answer is not always simple. Your food choices depend on your health goals.

Fructose enters the bloodstream through the small intestine. The same is with glucose, it immediately enters the body, being absorbed into the bloodstream. However, glucose is what the body uses for energy. Therefore, before fructose can be used by the body, it must first be converted into glucose. This conversion of fructose to glucose is the problem.

Why fruit sugar can be the worst kind

The process of converting fructose into glucose takes place in the liver. Eating more fructose than the liver can process leads to the formation of triglycerides and cholesterol and the storage of excess fat. Some of this excess fat is deposited in the liver and contributes to the development of fatty liver disease. ^{2 3}

Of course, there is still debate about whether cholesterol makes sense (see the Beginner’s Guide for that discussion). However, the type of cholesterol most people think is “bad” is VLDL. Consumption of fructose contributes to an increase in VLDL levels and the accumulation of fat around the organs. ^{4 5}

Another problem with fructose is that it does not suppress appetite after meals. ⁶ and may cause leptin resistance. ^{7 8} Leptin is one of the key hormones that regulate hunger. Leptin should function well because it tells the hypothalamus in the brain that you have enough fat and don’t need to eat.

It is also interesting to note that this study ⁹ shows that subsequent feeding of a high fat diet after a high fructose diet may result in more weight gain. This is an animal study, so it may not be entirely applicable to humans, but it can make a case for adding more fat to your ketogenic diet if you switched to a high fructose diet in the past.

Can keto strawberry pie be part of your diet?

So you might be wondering why all this fructose dissertation is for the sake of a simple keto strawberry pie recipe! My nutritional philosophy is that the more you know, the easier it becomes to make the right choice. The sheer amount of sugar found in the standard American diet is definitely bad for you. If you choose the keto diet, you have already seen this.

However, this knowledge must be balanced with how we grew up, with our culture, with how our taste buds were formed, with the sustainability of any way of eating, and so on. Sugar free strawberry pie can be part of your keto diet depending on your goals. Using a blood sugar and/or blood ketone monitor can be helpful in deciding if certain foods are meeting your goals while following a keto diet. I use Keto Mojo and you can get it for 15 percent off.

Knowing all this information about sugar and fructose, you can make an informed decision to indulge in fruit and/or a keto-friendly treat from time to time. Or no. For example, if you have fatty liver disease, cutting out fructose entirely to allow your liver to heal may be your best bet. The ketogenic diet can reverse fatty liver disease. ¹⁰

Yes, strawberries have fructose, but they also have vitamins and antioxidants and are one of the lowest sugar fruits you can consume. Also, if you are following a ketogenic diet at 99 percent of the time and generally healthy, choosing fruit from time to time shouldn’t get in the way of your long-term health and goals.

Whether or not you choose to eat fruit as part of your keto diet is a personal decision.

Keto Strawberry Pie Nutrition

This Keto Strawberry Pie has approximately 192 calories and seven net carbs per serving when baked in the oven. nine inch pie plate. This sugar-free strawberry pie with erythritol as a sweetener can fit into your keto diet.

This cake is the perfect addition to your Fourth of July celebration! Add some blueberries and whipped cream and you have the perfect red, white and blue patriotic cake.

This Keto Strawberry Pie is an easy and delicious dessert. Serve alone or top with keto ice cream or whipped cream.

Use a 9″ pie plate for this recipe.

Pie crust

• 2 cups Almond flour
• ¼ teaspoon xanthan gum
• ¼ teaspoon salt
• ⅓ cup roll
• ½ teaspoon vanilla
• 1 broad egg white
• 1 teaspoon apple cider vinegar
• 3 tablespoons spoons butter, cold, cut into small pieces

Strawberry pie filling

• 5 ½ cups strawberries, chopped, extra strawberries for stuffing and garnishing
• 1 ¼ cups water
• 2 teaspoons xanthan gum
• ½ cup roll
• ¼ teaspoon salt

Keto Pie Crust Instructions

• Add all dry ingredients to food processor and process.

• Add the rest of the ingredients except the butter and beat until crumbs begin to form.

• Add the butter and beat until large crumbs form and the dough starts to come together. Don’t overdo the test.

• Form the dough into a ball and place in the freezer for at least 30 minutes.

• Preheat the convection oven to 325 degrees or 350 degrees for conventional.

• Roll out the dough between the parchment paper, you will still see lumps of butter. Keto pie crust is more fragile than traditional pie crust, so work fast.

• Place batter in a 9″ pie dish. Make indentations at the edges of the crust, if desired, or use a fork to make indentations at the edge of the crust.

• Make holes in the crust.

• Bake the crust for 15 minutes or until the edges are golden brown.

• Let the cake cool for about 15 minutes.

Strawberry Pie Filling Instructions

• Slice the strawberries lengthwise.

• Boil 3/4 cup water in a saucepan large enough to hold 4 cups of strawberries. This mixture will leave 1 1/2 cups of strawberries for garnishing.

• Remove 1/4 cup of hot water from the pot and add 2 teaspoons of xanthan gum until it dissolves.

• Add strawberries, xanthan gum mixture and return to pot.

• Stir constantly over medium heat until mixture is combined and add remaining 1/2 cup water.

• Continue stirring until the liquid has reduced and the mixture has thickened, about 7-10 minutes.

• Remove from heat and let the mixture cool.

Assembling the strawberry cake

• Once the cake and strawberry mixture are at room temperature, add the filling to the cake and spread evenly.

• Spread the remaining fresh strawberries on top of the cake to create a pattern.

• Chill the cake in the refrigerator for about an hour or until the filling has set.

• Serve with whipped cream, if desired.

Calories: 192kcalCarbohydrates: 12gProtein: 6gFat: 15gSaturated Fat: 3gCholesterol: 25mgSodium: 184mgPotassium: 127mgFiber: 5gSugar: 5gK alcium: 63mg iron: 1.2mg

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1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286380/
2. https://www.sciencedirect.com/science/article/abs/pii/S0168827808001645
3. https://www.ncbi.nlm.nih.gov/pubmed/28273805
4. https://www.ncbi.nlm .nih.gov/pmc/articles/PMC2673878/
5. https://www.ncbi.nlm.nih.gov/pubmed/19403641
6. https://www.