10 Healthy Foods Not Allowed on the Keto Diet

You may have already sworn off white rice, but add brown rice to that list, too. It’s a whole grain, which disqualifies it from a keto eating plan. Add a ½-cup serving to a roasted veggie bowl and you’re looking at 24 g of net carbs.

RELATED: 8 of the Best Beverages to Drink on the Keto Diet

5 Ways to Make Your Keto Diet Meal Plan Healthier and More Balanced

“When properly planned, the keto diet can be a healthful diet,” says Elia. Five tips for making it work:

1. Don’t get stuck in a rut. “In any diet, variety is the spice of life,” says Elia. That means varying your foods every day, rather than sticking with the same things every day. That can be tough when on a more restricted diet, but looking at keto cookbooks and blogs can help you branch out.

2. Make carbs count. Keto may be a very low-carbohydrate diet, but that doesn’t mean the cardinal rule is “try to avoid carbs. ” It’s about maximizing the carbs you do eat. “In every food choice, ask yourself this question: ‘What is the value of the food I’m about to consume?’” says Elia. Make sure carbs are nutrient-dense. That means nuts, seeds, and avocado — not a small cookie.

3. Focus on quality. In a diet where you’ll be eating a lot of fat and some meat, you want to focus on buying the best-quality food you can afford, says Glassman. For example: Buy wild seafood, organic eggs, and grass-fed butter and steak, she says.

4. Switch up fats. There are no strict recommendations for capping saturated fat intake on a keto diet, so it’s easy to end up hyperfocused on adding coconut oil or butter to everything. Mix it up to get a nice a nice blend of unsaturated and saturated fats, aiming to get less than 10 percent of your total calories from saturated fat, per the U.S. Food and Drug Administration (USDA). Drizzle avocado oil (unsaturated fat) to finish off roasted veggies, or add a spoonful of coconut oil (saturated fat) to your smoothie, recommends Glassman. Do the same for meats; eat a small portion of grass-fed rib eye for dinner one night and then organic chicken with extra-virgin olive oil the next.

RELATED: The 10 Best and Worst Fats to Eat on a Keto Diet

5. Measure your food at first. “In the beginning when following any restrictive plan, I encourage people to get up close and personal with their measuring utensils and scale,” says Elia. A scale will help you weigh out an appropriate 3- to 4-oz portion of meat, for instance. (Too-high levels of protein can kick you out of ketosis, so you want to stick to moderation here, notes the healthy-lifestyle website Ruled.me.) Measuring spoons will help you dole out enough fat to so you know you hit your mark for the day. After you’ve got it down, you can stop, but double-check every once and a while to make sure you’re still on track, she says.

15 Burning Questions About the Keto Diet, Answered

2. Is the Keto Diet Safe to Follow?

Even though following an extremely high fat diet can feel like a radical way to eat, “the research looking at ketosis via diet has not shown any real negative consequences when done in the short term,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. (Ketosis is the natural metabolic state that makes keto lead to weight loss.)

But there have been few long-term studies, adds Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who practices functional and therapeutic nutrition. It’s difficult to definitively say that it’s safe, and it also largely depends on the types of foods you’re eating on a keto diet. (For instance, olive oil is a healthier choice than butter; salmon is healthier than bacon.) That said, following the keto diet properly, and particularly with help from a medical professional, should reduce negative health effects, says Whitmire.

RELATED: What Are the Benefits and Risks of the Keto Diet?

3. Is Ketosis Bad?

Typically, your body breaks down carbohydrates as its preferred fuel source. Ketosis is when your body has switched into a fat-burning state and breaks down fat into ketone bodies that are used as energy. Beyond the keto flu, “many studies have shown that entering ketosis via diet does not have any real negative consequence in the short term,” says Keatley.

But long-term studies are needed to truly assess the impact, he adds. Bottom line: Putting your body into ketosis for a limited time is likely not harmful.

RELATED: Should You Use Exogenous Supplements to Put Your Body in Ketosis?

4. How Many Carbs Do You Actually Eat on a Keto Diet? 

A keto diet is generally made up of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates, says Jill Keene, a registered dietitian nutritionist in private practice in White Plains, New York. The exact number of grams (g) of carbohydrates will be different for everyone, but is generally around 20 to 50 g per day. Many people on a keto diet count “net carbs,” which is total carbs minus fiber. Fiber isn’t “counted” in the carbohydrate total, because it’s not digested. Either way, this number of carbs is very low and requires careful planning. Eating a little fruit, starchy vegetables, sugary foods, or whole grains can easily kick you out of ketosis.

5. Can You Drink Alcohol on the Keto Diet?

Yes. “Even though there are [often] carbs in alcohol, you can still drink it in limited amounts,” says Keatley. Realize that on days when you do choose to consume alcohol, depending on what you choose, you may have to adjust your carbs from other sources. This may mean making tough decisions, like having a drink but skipping a small amount of fruit or Greek yogurt.

In general, the simpler the better: Spirits are the best choice (avoid mixers that have calories), followed by wine. Your best bet is to stick with a half drink, says Keatley. Because of their lower alcohol percentage and other ingredients, beer and wine “can eat up a lot of your carbs, and they don’t give back in terms of vitamins and minerals. It’s a waste of your carbs,” he says.

Here’s what each alcoholic drink contains, carb-wise:

Spirits: gin, rum, vodka, whiskey, 1.5 fluid ounce (fl oz), 0 g carbs (1 serving)

Red wine, 5 fl oz, 4 g carbs (1 serving)

White wine, 5 fl oz, 4 g carbs (1 serving)

Light beer, 12 fl oz, 6 g carbs (Stick to half of a beer if this is your choice. )

RELATED: A Complete Keto Food List and 7-Day Sample Menu

6. How Much Weight Can You Lose on the Keto Diet?

There’s no doubt that a ketogenic diet may help spur weight loss — and anecdotal reports of drastic transformations are easy to find. “I have clients who have lost a significant amount of weight on a keto diet, but they were obese when starting and had quite a bit of fat to lose. These individuals have fairly drastic body transformations,” says Keatley.

In a study published in February 2017 in the Journal of Clinical Endocrinology, 20 people with obesity who followed a very low calorie keto diet for four months lost an average of 44 pounds (lb), mainly from body and visceral fat. (It’s important to note that there was no placebo group and this was a small sample source, so the findings are limited.) In another study published in February 2017, in Nutrition Metabolism, normal-weight adults who followed a non-energy (calorie) restricted keto diet for six weeks lost about 4 lb in both fat and lean body mass.

But long-term studies show that there’s not much of a difference in weight loss between keto and other diets. One meta-analysis published in October 2013 in the BMJ compared adults on a ketogenic diet (eating less than 50 g of carbs) with those on a conventional low-fat diet. After at least a year, those on the keto diet lost an additional two pounds compared with the group who slashed fat. The bottom line is that diets, including keto, may help you lose the same amount of weight in the long run. With that news, know that there may be a better option out there for you, says Keatley.

RELATED: 21 Tips for Weight Loss That Actually Work

7. What Fruits Can I Eat on the Ketogenic Diet?

Fruit is generally not a mainstay of the keto diet. With so much natural sugar, fruit generally has too many carbs to be included. But you can have small amounts of lower-carb fruits, like berries, says Whitmire. And if you’re really getting technical, avocado and coconut, two higher-fat foods, are, in fact, fruits. Based on U.S. Department of Agriculture carb counts, here’s what can fit on keto:

Raspberries: 3 g net carbs per ½ cup

Strawberries: 2 g net carbs per ¼ cup slices

Blueberries: 4 g net carbs per ¼ cup

Blackberries: 3 g net carbs per ½ cup

Coconut: 2.5 g net carbs per ½ cup, shredded, raw (unsweetened)

Avocado: 3 g net carbs per 1 cup, cubes

*All carb values are net carbs, which is total carbs minus fiber. Fiber is often not counted in net carb totals, as the nutrient isn’t digested.

8. Can I Eat Snacks Like Popcorn, Oatmeal, and Yogurt on Keto?

Unfortunately, high-carb foods like popcorn or oatmeal probably won’t fit in the keto diet. One cup of air-popped popcorn contains 5 g of net carbs, which may be ¼ of your carb allotment for the entire day. It’s also worth mentioning that one cup of popcorn is not a large serving; it contains just 30 calories and no fat, so it won’t be filling. Oatmeal likely doesn’t fit, either. About ¼ cup of plain dried oats (about ½ cup cooked) has 12 grams of net carbohydrates for 77 calories and just one gram of fat.

As for yogurt, it depends on what type you choose and whether it’s keto-compliant. About half of a 7 oz container of Fage plain 5 percent milkfat Greek yogurt, for instance, contains 3 g of carbohydrates. Remember to choose plain versions, as flavored will add more sugar (and, therefore, carbs).

Better keto-compliant snacks include nuts (1 oz almonds has 3 g net carbs), seeds (½ cup of sunflower seed kernels has 3 g of net carbs), and small amounts of low-carb fruits like berries, says Whitmire. Beef jerky and nonstarchy veggies such as broccoli and cucumbers are other good snack options on keto.

RELATED: 10 Quick and Easy Keto Snacks Probably Already in Your Fridge or Pantry

9. Should I Be Concerned About the Keto Flu? 

If you’re interested in the keto diet, you have probably read about the keto flu, one not-so-fun side effect. “The keto flu is definitely real,” says Keatley. “Your body functions really well on carbohydrates — that’s what it was designed for. When it switches to fat burning, it becomes less efficient at making energy,” he says. On keto, you have less energy available and you may feel sick and sluggish, kind of as if you have the flu. As your body naturally adjusts to this new way of drawing energy, you will come out of it. This may take a couple of weeks, says Keatley.

10. Will the Keto Diet Give Me Kidney Stones?

The development of kidney stones is certainly a concern if you’re switching to a diet in which you’re eating more protein. (Though, again, the keto diet is more of a moderate-protein diet.) “Consuming high levels of red meat and not drinking a lot of water may make stones more likely,” says Whitmire. She adds that on a keto diet, you need to stay hydrated and replenish electrolytes (minerals like sodium, potassium, magnesium, and calcium). “If not, this can increase your risk of side effects like stones,” she says. Past research gives a small glimpse into how likely stones may be. A study published in the Journal of Child Neurology on children using the keto diet to control epilepsy found that about 1 in 15 developed kidney stones, though supplements of oral potassium citrate reduced this risk. Talk to your doctor if you have risk factors, like a family or personal history of stones, about any precautions you should take when on the keto diet.

RELATED: The Short- and Long-Term Effects to Expect on the Keto Diet

11. How Might the Keto Diet Affect My Period?

There’s a possibility you may see a change in menstruation. “Studies on younger women who eat severely low-carb for an extended period of time end up with irregular periods or missed periods,” explains Whitmire. Severely limiting carbohydrates may be taxing on the adrenal system, leading to hormonal imbalances that disrupt a woman’s cycle. Similarly, rapid weight loss can also have this effect. The takeaway? “Women may need more carbs on a keto diet compared to men, especially if a woman is noticing a change in her [cycle],” she adds.

On the other side of the spectrum, there is limited evidence that for women with polycystic ovary syndrome (PCOS), a ketogenic diet may improve their hormonal balance. The small study, published in Nutrition & Metabolism, found that a small group of women with PCOS who followed a keto diet for 24 weeks lost 12 percent of their body weight and reduced testosterone and insulin levels. Again, talk to your doctor, especially if you’re using the diet as part of your treatment.

12. How Long Do You Need to Stay on the Keto Diet to Lose Weight? 

Anecdotally, many people report losing weight quickly on a keto diet, says Keatley. Research in the Journal of Clinical Endocrinology found that obese dieters lost an average of 44 lb over four months when following a very low calorie keto diet. That said, Keatley suggests to clients that they spend no more than 12 weeks in ketosis because of the uncertainties of following it long-term and the risk of developing nutritional deficiencies.

When people go off a keto diet and begin to incorporate more carbs into their day, they tend to regain some weight during this adjustment period, he says. They also stand to regain all the weight they lost, and potentially more, if they return to their pre-keto ways of eating after feeling deprived on the plan.

RELATED: The 10 Most Famous Fad Diets of All Time

13. How Will the Keto Diet Affect Your Cholesterol Levels?

The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.

We’ve long been warned that eating excess saturated fat can raise cholesterol, and thus put us at risk for heart disease. For that reason, many experts express concern that increased fat intake may be especially harmful for people who already have heart disease or have risk factors for it.

A study on obese patients on a keto diet found that after 24 weeks, total cholesterol levels dropped, while “bad” LDL cholesterol decreased and “good” HDL cholesterol increased. This could be reflective of the fact that any weight loss, no matter how it’s achieved, tends to lower cholesterol. Also, as already mentioned, people who have risk factors for heart disease need to consult their doctors before attempting a keto diet. Research, as in this study in the British Journal of Nutrition in April 2013, has concluded that a diet low in carbs but high in fat and protein impaired arterial function in those who were at risk for cardiovascular disease.

What it may come down to is what type of fat you’re consuming on keto. A review and meta-analysis in the December 2013 issue of the Journal of the Academy of Nutrition and Dietetics looked at the effect of a low-fat versus a low-carb diet on blood lipids. While lower intakes of saturated fat were associated with lower cholesterol levels, higher intakes of monounsaturated fat (like olive oil or avocado) in the context of a high-fat diet was associated with increased levels of heart-protective HDL cholesterol.

14. How Much Protein Will You Eat on the Keto Diet?

A typical keto diet may include 20 to 25 percent of calories coming from protein, says Keene. One common misconception is that this is a high-protein diet, when in reality, it’s moderate in protein. “Too much protein can be converted and broken down as sugar to be utilized as an energy source,” she says.

That said, you don’t want to go too low in protein. “You want to be able to stay in ketosis without sacrificing lean body mass [muscle] if you lose weight,” says Whitmire. This can loosely equate to 1.2 to 1.5 g of protein per kilogram of body weight. (The recommended daily allowance is currently 0.8 g per kg of body weight, according to Harvard Health Publishing, so under keto it’s significantly more.) Therefore, a 140-lb woman may aim for 76 to 95 g per day. For reference, one 3.5-ounce skinless chicken breast offers 31 g of protein.

One of the best sources of protein on a keto diet is fatty fish (like salmon or mackerel), says Keene, as it offers a source of heart-healthy protein and omega-3 fatty acids. Eggs are another good choice; one large egg contains 6 g of protein and 5 g of fat.

While a keto diet may focus on fat, that doesn’t mean you have to eat bacon and sausages all day. There is room for leaner proteins, like chicken or cod; just remember to add fat (for example, roast the chicken with olive oil) to these lower-in-fat sources, she says. Many cuts of beef are also considered lean or extra lean, as they contain 10 g or less of total fat, as well as a modest amount of saturated fat (4.5 or 2 g or less, respectively). These include eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak, notes the Mayo Clinic.

RELATED: What Is Keto Cycling and Can It Help You Stick With the Keto Diet?

15. Can the Keto Diet Reverse Type 2 Diabetes?

“Though this isn’t the first tool I’d use to help someone control their insulin — carb counting, evenly distributing carbs throughout the day, may be easier to commit to — it’s not off the table, especially with stronger emerging research,” says Keene.

It’s true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes. For example, one small February 2017 study in the Journal of Medical Internet Research randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C (a measure of average blood sugar over a three-month span) fall more compared with the control group, and half lowered their A1C to less than 6.5 percent (less than 5.7 percent is considered normal). The keto group also lost 28 lb compared with about 7 lb for the control group.

But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if you’re following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows. Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic. (People with type 1 diabetes should not try the keto diet, experts warn.)

The takeaway? Be sure to work with your doctor if you have type 2 diabetes, and manage your expectations. Not only is there no consensus on whether keto is an effective diet approach for diabetes, it’s also tough to stick with, according to research published in the European Journal of Nutrition in March 2018. Keep in mind that type 2 diabetes cannot be reversed, but it can be put into remission.

RELATED: Does the Ketogenic Diet Work for Type 2 Diabetes?

Keto Cinnamon Apples | Better Than Bread Keto

Incredibly simple, yet incredibly delicious! These keto cinnamon apples are the perfect sweet side dish for a holiday (or anytime) meal!

WHAT ARE KETO CINNAMON APPLES?

Cinnamon apples are a sweet dish perfect for breakfast, lunch, or dinner. They are often found on holiday menus around the United States, especially in the south.

Traditional cinnamon apple recipes are very simple and normally consist of sugar (often brown sugar), cinnamon, water, butter, and apples. The mixture is placed over heat and cooked until the apples are soft and the sauce mixture begins to thicken.

This recipe, however, removes the sugar-filled components and replaces them with keto-friendly ingredients. This makes this recipe the perfect addition to your next family meal or holiday get-together.

KETO CINNAMON APPLE INGREDIENTS

Before you set out to make this recipe, make sure you have the following ingredients on hand first.

• 3 medium zucchini, peeled and sliced in half longways
• 1/2 cup butter
• 1/2 cup Lakanto Golden Monkfruit Sweetener
  • use coupon code betterthanbreadketo for 20% off your order!
• 1 tbsp lemon juice
• 1 tsp vanilla extract
• 1 tsp cinnamon

After you have this on hand, you’re ready to go!

HOW TO MAKE KETO CINNAMON APPLES

1. Using a spoon, scrape the seeds from the zucchini
2. Slice the zucchini into slices, just like apples
3. Over medium heat, melt butter in a non-stick skillet
4. Place zucchini slices in the skillet and cook until nice and tender
5. Add rest of the ingredients and stir
6. Optionally, you can use a thickening agent if you’d like the sauce to be thicker (more info in the recipe description)
7. Remove from heat and enjoy!

WAIT… THERE AREN’T REAL APPLES IN THIS RECIPE?

No, there are not. Apples are full of sugar and should not be eaten on a low-carb/ketogenic diet.

In fact, on average, apples contain around 25g of carbohydrates per apple. For this recipe, you’d need several apples to make it.

Therefore, it would be chock full of carbs!

CHOOSING A GOOD CINNAMON

A good cinnamon can make or break a recipe. Most of the time, we opt for whatever ground cinnamon is in the spice aisle and think no further.

Here are some things to consider when thinking about cinnamon and your home cooking.

CEYLON VERSUS CASSIA CINNAMON

Believe it or not, there are two main kinds of cinnamon found on store shelves; ceylon and cassia.

Cassia cinnamon, the most common, comes from the cassia tree, which originated in South China.

Cassia is considered a lower quality cinnamon since it is very cheap. Because of this, most cinnamon on grocery store and supermarket shelves is cassia cinnamon.

It is most widely described to have a stronger, spicier cinnamon flavor.

Ceylon cinnamon, otherwise known as the “true” cinnamon is found in Sri Lanka and Indonesia. This variety is less common and is more expensive than cassia cinnamon.

Since it has a more delicate, sweeter flavor, ceylon cinnamon is thought to be the absolute best cinnamon to use in anything sweet.

If given the choice between these two, opt for ceylon cinnamon if you’re able to find it in stores near you. However, if you prefer the taste of regular cassia cinnamon, it will certainly do the job.

FRESH GROUND CINNAMON

By fresh cinnamon, we are referring to cinnamon that hasn’t yet been ground into a powder.

Some folks swear grinding your own cinnamon stick is the best way to go about cinnamon.

To go about this, first buy whichever type of cinnamon stick you prefer. Break the sticks into smaller piece and place into a coffee grinder.

Grind the cinnamon until it is a fine powder.

Transfer your freshly ground cinnamon to an air-tight storage container and place into your spice cabinet.

ORGANIC CINNAMON

You may find cinnamon labeled as organic. Generally, this could indicate it is ceylon cinnamon. Otherwise it probably just follows whatever organic “rules” that particular company has set forth.

Is organic cinnamon worth it? That decision ultimately lies with you. However, the title “organic” usually comes with a higher price tag the product quality doesn’t live up to.

THICKENING THE CINNAMON SAUCE

Depending on how you like your cinnamon apples sauce, you may want to use a thickening agent in this recipe.

We recommend using xanthan gum to thicken things with.

If you’re not familiar with xanthan gum, it is a popular food additive commonly added to thicken and/or stabilize foods. The gum is sold as a white powder and can be found in all kinds of processed foods of today.

For liquids, xanthan is used to thicken the liquid into a more sauce-like consistency.

Since cinnamon apples are normally covered with a thick cinnamon sauce (thick thanks to sugar, normally) you might want to replicate this at home as well.

WHAT TO EAT CINNAMON APPLES WITH

Even though they are most commonly eaten as a breakfast food or side dish, cinnamon apples are especially delicious around the holidays.

Therefore, some of the best (and most common) pairings for keto cinnamon apples involve yummy Thanksgiving and Christmas dishes.

Here are a few recipe ideas to get you started on your way to a delicious meal!

For more ideas, you can check out our recipe index.

TOOLS USED TO MAKE KETO CINNAMON APPLES

Click on the links to see the items used in making this recipe. You can also find these products linked in the recipe below.

• Non-Stick Skillet – A good non-stick skillet is a must for any kitchen. For this particular recipe, it makes cooking and cleanup a breeze. If you don’t have a non-stick skillet or if yours is getting some age on it and isn’t working well, there’s no time like the present to get one!

Be sure to leave us a comment and a ★★★★★ review!

Instructions

1. Using a spoon, scrape the seeds from the zucchini
2. Slice the zucchini into slices, just like apples
3. Over medium heat, melt butter in a non-stick skillet
4. Place zucchini slices in the skillet and cook until nice and tender
5. Add rest of the ingredients and stir
6. Optionally, you can use a thickening agent if you’d like the sauce to be thicker (more info in the recipe description)
7. Remove from heat and enjoy!

Nutrition Information

Yield 6
Serving Size 1

Amount Per Serving
Calories 169Total Fat 16gCarbohydrates 4gProtein 1g

Nutrition facts are provided as a courtesy, sourced from an online food database. All carbohydrate counts are calculated as net carbs instead of total. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

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Best Low-Carb Fruits & Which Ones to Avoid on the Keto Diet

A common question among those following a ketogenic diet is “which fruits can I eat?” Fortunately, there are fruits that fit into the keto diet, which gives you a variety of tasty options!

Keto-Friendly Fruits

Avocado

This fruit, lowest in net carbs, isn’t always thought of as a fruit, but it is! One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters. Enjoy them as they are, blend them up in smoothies, sauces, and guacamole, or use them to top a salad. They are extremely versatile!

Raspberries, Blackberries & Strawberries

A ¾ cup serving of these berries has between 5-6g of net carbs, thanks to these berries being high in fiber. Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.

Coconut Meat

Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties. Coconut is a tasty addition and can add tropical flair to many sweet and savory recipes!

Fruits to Avoid

Kiwis, plums, clementines, apples, and blueberries are all sweet and delicious but have higher carb counts and lower fiber counts, so their total net carb amounts range from 10-17g per serving. Compared to the fruits discussed above, these fruits aren’t the best options for those following a ketogenic diet. Their high carb amounts would not only take up a big chunk of your daily carb allowance, but could also potentially kick you out of or hinder you entering into ketosis.

These, of course, aren’t exhaustive lists so if you have questions about the carb count of any other fruit or food, there are numerous handy apps that make it easy to quickly look up this information. These apps also help you track what you are eating throughout the day, which is often a key to success when following a ketogenic diet!

Should You Avoid Apples if You’re on a Keto Diet? | by Steve Kroening, ND

If you’re trying to lose weight using the Keto Diet, one of the surprising things you will hear is that you shouldn’t eat apples. One medium apple has more than 20 grams of net carbs. That’s enough to blow your entire carb allotment for the day if you’re on Keto.

But this is where I think the Keto Diet is missing the boat. Apples are one of the best fruits you can eat to lose weight — even if you’re on Keto. Let me explain.

I’ve told you in the past that I’ve always struggled to keep weight off. But I’ve found two very successful ways to eat that will not only drop the weight, but keep it off. And both of them require eating a lot of apples.

The first time I dropped over 35 pounds using the Lock It In diet. I’ve told you about this diet before and it worked incredibly well. The folks at our clinic who run this program can work with anyone in the U.S. And a number of people have found success using it.

This diet is completely customized to each person, so you’ll lose the weight no matter what your body type is. When I did it, I used a low-fat, low-carb diet that incorporated a ton of apples. In fact, any time I was stuck — my weight plateaued — I would eat nothing but steak and apples for an entire day. The change in diet always worked to reboot my system and begin the weight loss again.

After losing the weight, I went through an incredibly stressful time and, as a comfort eater, I gained the weight back. So I started back on Lock It In, but this time my body has done much better on a Keto Diet. However, I still ate apples. And I still dropped the weight. In fact, I lost weight faster when I ate apples than when I didn’t.

Obviously, eating 20 grams of carbs is a concern for anyone on Keto — or any diet for that matter. So why do apples help you lose weight with such a huge carb load?

It’s important to remember that when it comes to weight loss, it doesn’t really matter if you count carbs or calories. Sometimes counting both is the best way to go. At least it is with apples.

Apples have several things going for them that your body just loves. First, they contain a lot of water. Nearly 86% of the apple is water. Second, they have a lot of fiber (4 grams in a medium apple). Third, they don’t carry a lot of calories. And fourth, apples have a relatively low glycemic index (GI), which is a measure of how much blood sugar levels rise after eating. Apples have a GI of 38, compared to 72 for watermelon. So even though they have 20 grams of carbs, it’s a slow-burning carb that doesn’t affect ketones as dramatically as other carb-rich foods.

That doesn’t mean apples are always Keto friendly. Different people will respond differently. But not everyone should throw apples out the window when they eat Keto. Here’s the evidence:

There are several well-done studies that show how women with excess weight who follow a low-calorie or weight-reduction diet will lose weight better when they eat apples. For instance, one study had women regularly eat apples, pears, or oat cookies. Each of these foods have a similar fiber, carb, and calorie content. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss.

In another study, researchers gave 50 people three apples, three pears, or three oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost two pounds. But that’s not all. The apple group also reduced overall calorie intake by 25 calories per day, while the oat group ending up eating slightly more calories. Why? Because apples tend to be more filling and make you feel full, while cookies make you crave more sugar/carbs.

There’s more. A four-year study in 124,086 adults found that increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds.

While these weight loss numbers may not sound impressive, the researchers didn’t require any other changes in diet. When you couple eating apples with a Keto Diet, you’ll see the weight fall off even faster.

Researchers in another study have found that weight loss is good for a lot more than just weight loss. And it’s not just another fruit. In fact, it’s much better than many other fruits and veggies for promoting a healthy body and fighting illness. Compared to other fruits and veggies, apples are consistently associated with a reduced risk of heart, lung, and metabolism problems. They also have very strong antioxidant activity, decrease lipid oxidation, and even lower cholesterol.

There’s also a growing body of evidence that apples can protect your brain against memory loss — even severe forms of memory loss. That’s because apples protect the brain from the effects of free radicals.

Several years ago, researchers from the University of Massachusetts Lowell’s Center for Cellular Neurobiology and Neurodegeneration Research examined the brain protective effect of apples. They published their results in the Journal of Alzheimer’s Disease. The scientists on this team have been studying the antioxidants in apples for several years.

In this study, the researchers answered the question of whether apple juice is protective against oxidative brain damage. They found that oxidative brain damage leads to memory loss. This study showed that when aged mice consumed diets supplemented with apple juice, they performed significantly better on the maze tests. They also had less oxidative brain damage than those on the standard diet.

Drinking apple juice fully protected the aged mice from the free-radical damage caused by a nutrient deficient diet. In addition, stronger mental acuity resulted when the aged mice consumed the human equivalent of two to three cups of apple juice or approximately two to four apples per day.

In earlier studies, this group of researchers showed that in cell cultures apple juice prevented the brain damage induced by amyloid beta protein. Increases of amyloid beta contribute to the decline in cognitive performance during normal aging and in neurodegenerative conditions.

We already know apples are packed with vitamins. But much of their protective effect is attributed to phytochemicals. These are non-nutrient plant compounds and include carotenoids, flavonoids, isoflavonoids, and phenolic acids. Phytochemicals may play a key role in reducing chronic disease risk.

Apples also contain abundant levels of quercetin, catechin, chlorogenic acid (all of which are strong antioxidants), and polyphenols, which are powerful free-radical fighters.

Of course, studies have shown that the apple peel is the most abundant source of nutrients. The concentration of phytochemicals varies greatly between the apple peels and the apple flesh. While the flesh does contain some phytochemicals, they are found in much lower concentrations than in the peels.

In addition to protection your brain, apples are great for protecting your muscles, including your heart (which is a muscle). This is because of a little-known molecule that actually reduces muscle atrophy. This is important when you’re losing weight, as many diets actually reduce muscle. But this molecule, known as ursolic acid, helps keep your muscles strong even when you’re losing weight.

If you are sedentary, or just losing muscle as a consequence of aging, you want to know about ursolic acid. It can make the difference between building muscles with exercise or remaining flabby and frustrated at the lack of results. I’m not talking here about appearances. Having weaker muscles means you’re not able to walk, exercise, and carry groceries as easily. They also increase your risk for falls.

A mouse study conducted at the University of Iowa found that ursolic acid increased the size and strength of muscles in older mice. In another study, researchers gave ursolic acid to mice that fasted. They found that it protected the mice against muscle atrophy. When they gave ursolic acid to non-fasting mice for five weeks, their muscles grew.

Ursolic acid appears to be a promising body recomposition agent. Animal studies found it is able to both increase muscle mass and decrease fat. While there are no human studies to date, information from animal studies indicate that it makes sense to supplement your diet with ursolic acid.

There are several forms of apples to choose from: the whole fruit, apple polyphenol supplements (powerful antioxidants), apple juice, dried apples, and concentrated apple peel. Each works just a little differently, but all of them can be effective. Keep your juice intake low, as you’re missing the fiber to slow sugar metabolism. So it might spike your insulin levels.

One problem with using whole or dried apples is their high sugar content. Another problem is that fresh apples aren’t always fresh. They’ve been stored. All commercial apples are cold-stored in warehouses — some for many months. But a study on apples found that the phenolics and antioxidant activity decreases after the first three months. This means that many commercial apples have little or no polyphenols.

You can avoid this problem by taking a concentrate made from apple peel. Several studies have shown that the most beneficial nutrients for the heart are in the apple peel — not in the flesh of the fruit. The peels contain polyphenols and other natural protective chemicals. This is why you should never peel your apples. In my opinion, a whole food has the advantage of containing co-factors that may not yet be recognized.

If you’re on a Keto Diet and have been avoiding apples, you might want to give them a try and see if your weight loss continues. If not, switch to a concentrated apple peel supplement. It won’t affect your ketones and you’ll get a lot of the muscle benefits.

We’ve created a free checklist to help you discover the 10 signs you’re protein-deficient (even if you eat a lot of protein).

Get The Checklist Here.

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Keto Apple Cake – Low Carb, Keto, Gluten-Free

Published: Apr 14, 2021 · Modified: Apr 16, 2021

Keto Apple Cake is moist, easy to make, and incredibly delicious. Perfect for all the parties and gatherings you have planned. Tangy Granny Smith apples, fluffy cake, the ideal amount of cinnamon and no refined sugar added, this sugar free apple cake is going to be a hit. It’s gluten-free, grain-free, low carb, and keto-friendly.

This is one cake recipe that you may even want to eat for breakfast! I mean…it has apples in it, so why not? Okay, maybe you won’t go to that extreme, but it’s certainly good enough to start the day with. I can’t help it; this soft, fluffy cake calls my name.

Now that I am sharing this sugar free apple cake recipe with you, I am confident you will enjoy making it every once in a while. If you miss eating apples since going keto, trust me, many people can relate. I think most of us think that once you start a low carb lifestyle that you will never get to enjoy the flavor of apples again. Thank goodness that isn’t true.

You simply need to be careful and smart with how you go about making it. This recipe calls for 2 cups of apples and makes 18 large servings. So basically, this means each piece is going to be 4.3 Net Carbs. As you can see it’s not going to completely ruin your carbs for the day! As a matter of fact, it’s pretty easy to incorporate a gluten free keto apple cake into your diet from time to time.

Ingredients Needed

When you bite into this sugar free apple cake, I am certain you’ll be so glad you made it. It’s pretty low-key, and there aren’t a ton of ingredients or directions.

Cake Ingredients:

• Almond Flour – Don’t use just almond flour; it’s best to combine it with coconut flour. Using the two flours together helps balance the oiliness of the almond flour.
• Coconut Flour – You’ll just need ½ cup of coconut flour to get the best texture.
• Coconut Oil – Use refined coconut oil, so it doesn’t taste like coconut. Butter flavored coconut oil works well too.
• Sour Cream – Substitutions would be Greek yogurt or even cottage cheese.
• Joy Filled Eats Sweetener –  I use a combination of xylitol, erythritol, and stevia in my low carb recipes. I find that this combination tastes the most like sugar while being economical because you use half the amount of most other sweeteners.
• Eggs – If you want to lighten this up a bit you can use all egg whites.
• Vanilla – Vanilla extract is a must when baking to highlight the other flavors.
• Baking Powder – A leavening agent to help the cake rise. Look for aluminum-free baking powder.
• Salt – A pinch of salt enhances the other flavors of the keto apple cake.

Apple Cinnamon Filling:

• Granny Smith Apples – Using fresh Granny Smith apples gives you a tart and delicious flavor. They are my favorite to bake with, especially for this sugar free cake. Or you can sub in jicama using this method.
• Brown Sugar Sweetener – You can use commercially packed brown sugar sweetener, or you can make your own by mixing 1 teaspoon of molasses into 1 cup of sweetener.
• Butter – It will need to be melted for the best results.
• Almond Flour – I add a little bit into the filling to balance some of the moisture
• Cinnamon – A must for any apple recipe!

How To Make Sugar Free Keto Apple Cake

There are only 4 steps to make this low carb keto apple cake, and they are all super simple. This reminds me of an apple cider cake or a decadent apple coffee cake to serve for brunch!

Step One: Warm the oven to 350 degrees F. and prepare a baking pan by spraying it with cooking spray.

Step Two: Combine the flour, coconut oil, sour cream, sweetener, eggs, vanilla, baking powder, and salt together in a large bowl. Spread evenly in the 9×13 inch pan.

Expert Tip: The batter is going to be super thick, and that is normal.

Step Three: Mix together the apples, brown sugar sweetener, melted butter, almond flour, and cinnamon.

Spread the mixture on top of the cake batter.

Step Four: Bake the sugar free apple cake for 40 minutes or until it’s firm to the touch. You can insert a toothpick in the center to test doneness. It should come out dry when done.

Can I Use Different Apples in Keto Apple Cake?

Yes, you sure can. I am a fan of Granny Smith in general for baking because they hold their shape, so that’s usually what I reach for. They are also one of the lowest carb apples.

However, there are many other varieties of apples that would work well in a low carb apple cake. The biggest thing you need to consider is choosing something that won’t just turn to mush as it bakes. Pink Lady, Honeycrisp, Braeburn, Honey Gold, and Gala are all great choices too.

Can I Leave The Peels On The Apples?

No, the peel won’t soften enough and will leave the cake with an odd texture so it’s a good idea to remove the skin. It only takes a few extra minutes and will give you a much better low carb grain free cake in the end.

Are Apples Keto?

Not really. And definitely not in large quantities. But I believe that small amounts of fruit can be eaten in moderation. This recipe uses 2 cups of apples which is about 2-2.5 apples divided between 18 pieces. That means that each piece has approximately ⅛th of an apple. This is enough to get that apple flavor and texture with minimal carbs.

If you would like an even lower carb option you can make this keto apple cake with jicama instead by using the method I use in my Keto Apple Crisp.

Can I use a Bundt Pan?

I haven’t tried this recipe in a bundt pan but I don’t see why it wouldn’t work provided you grease the pan really well. I would put ⅓ of the batter, then the filling, and then the rest of the batter and gently swirl it a bit.

Keto Apple Cake

Keto Apple Cake is easy to make & delicious. Only 4.3 net carbs in this sugar free apple cake! Tender cake, cinnamon filling, & fresh apples.

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Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Course: brunch, Dessert

Cuisine: American

Servings: 18

Calories: 245.1

Cook ModePrevent your screen from going dark

Instructions

• Preheat oven to 350. Spray a 9×13 baking pan with cooking spray.

• Mix together all the cake ingredients. Spread in the prepared pan. This is a VERY thick batter.

• Mix together the filling ingredients. Spread on top of the cake batter.

• Bake at 350 for 40 min or until the cake is firm to the touch. A toothpick inserted in the center will come out with a few moist crumbs when it is done.

Notes

Nutrition: this cake has 18 large pieces. There are 4.3 NET carbs per piece. The recipe can be halved to fit an 8 x 8 pan and make 9 pieces.
If you would like an even lower carb option you can make this keto apple cake with jicama instead by using the method I use in my Keto Apple Crisp.
Brown Sugar Sweetener: To easily make your own mix 1 tsp of molasses into 1 cup of a 1:1 sweetener. Or ½ cup of a 2:1 sweetener such as Gentle Sweet or my sweetener.
Apples: If you just want this to be sugar free and aren’t counting carbs feel free to use 3-4 cups of chopped apples.
Substitutions: Swap the sour cream for Greek yogurt or coconut cream. Feel free to use any firm apples that you like.
To Reheat: If you prefer the cake to be warm, go ahead and heat it in the microwave for a few seconds. Start with 10 seconds and continue to heat as needed.
To Freeze: Store the cake in a sealed container in the freezer for up to 2 months. You can thaw it in the fridge overnight before serving.
Notes on Sweeteners: 

Nutrition

Serving: 1piece | Calories: 245.1 | Carbohydrates: 7.5g | Protein: 4.8g | Fat: 23g | Saturated Fat: 12.1g | Trans Fat: 0.3g | Cholesterol: 60mg | Sodium: 158. 7mg | Potassium: 87.1mg | Fiber: 3.2g | Sugar: 2.4g | Vitamin A: 337.6IU | Vitamin C: 0.7mg | Calcium: 67.2mg | Iron: 0.9mg

90,000 Keto Mock Apple Crumble – Low Carbohydrate & Gluten Free – Recipes

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Enjoy this crunchy simulated Keto apple and you’ll never miss an apple! It is made with chayote as a low-carb substitute for apples and topped with a sweet gluten-free cinnamon crumb.You won’t believe how crazy this baby is!

I’m so excited about this recipe that I can’t even tell you how good it is! Before Keto, my favorite desserts were apple crumbs and apple crisp! I thought I would never find anything keto friendly and even get close to apples, but I did! I did the Mock Low Carb Apple Crumble, as apple chips are usually made with oat flour.

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Chayote Squash is the perfect keto apple substitute.They have a very similar texture and taste, even very similar to apples. In fact, they look like a cross between a Granny Smith apple and a pear, which is how the texture will describe it. The nice thing about this filling is that you can use it on your favorite keto crust and make an apple pie out of it!

The flavor comes from homemade Spice apple pie, lemon juice for acidity and a natural apple flavor that has incredible apple flavor and aroma.I can’t tell you exactly how delicious real apple crumbs are. You honestly have to do it yourself and you will be pleasantly surprised!

What ingredients do I need to make Keto Mock Apple Crumbs?

PREPARATION

Wash, peel and cut into highot cubes.

Heat a saucepan or large skillet over low heat and melt the butter. Add pumpkin and stir to coat.

Cover and cook for 10 minutes.

Preheat oven to 350F. Add the rest of the filling ingredients and mix. I prefer to use this silicone spoon so nothing sticks! Continue cooking for another 10 minutes, covered or until the fork is soft.

Test the fill mixture for sweetness before proceeding to the next step. If you’d like it to be sweeter, add more Swerve pastry chefs now.

Add almond flour, walnuts, apple pie spice and whisk into a bowl and stir.Then pour the ghee on top and stir until well blended. As soon as you add the butter, you will see the crumbs begin to form.

Pour the filling into a 9 “x 9” glass or ceramic baking dish that has been sprayed with a non-stick spray (use coconut oil). Smooth the filling into an even layer.

Add crumbs on top, spreading them evenly.

Place on 1/3 of the bottom rack of the oven and bake for 30-35 minutes or until the filling is lightly browned.

If the crumb starts to darken too much, place it in foil and continue baking.

Store leftovers in the refrigerator for several days or freeze them.

Tips To Make The Best Keto Mock Apple Crumble

What flavors are best for low carb simulated apple crumbs?

The most important ingredient is the Spicemix apple pie.If you don’t have all the ingredients you need to do this and would rather buy a ready-made Apple Pie Spice, you can certainly do it. The measures will remain the same.

While natural apple flavor is optional, it is highly recommended! The recipe would still be great without it, but it really takes it to the next level. Alternatively, you can use a good apple extract. I tried a few and I really didn’t like the taste, but the one I ended up with is really cool! It is actually used to flavor beer and wine, so I decided to give it a try and this is by far the best I’ve ever used!

Brown Swerveis used to sweeten applesauce, which is really the best option.It tastes so great, almost molasses, it’s perfect for this recipe. Much easier to find now than it used to be, they even sell it at Walmart. There are so many recipes you can use as well!

If you can’t find Brown Swerve, you can use another keto-friendly brown sugar substitute. You can use Swerve pastries as a last resort, but they won’t taste the same as brown sugar.

Fresh lemon juice and zest add really good acidity, very similar to the Granny Smith apple. Don’t miss the lemon, this is important!

Xanthan gum is used as a thickener for the filling. You can skip it if you like, the juices will be a little loose but still taste great without it.

What’s the best way to make Streusel gluten-free filling?

I made this same filling several times and combined almond flour, chopped walnut texture, warm apple pie spice, butter and brown zucchini (for that authentic brown sugar taste and texture) and buttery sweets.sweetness) works so great together!

If you don’t have an apple pie spice, you can use a combination of cinnamon, nutmeg, and a little ginger.

DOES CHYOT SQUASH FOR KETO COUNT?

As I mentioned earlier, this is one of the best (if not the best) apple substitutes, and because it’s low in carbs, it’s perfect for keto! Chayote also has some impressive health benefits, you can read more about them in this article!

HOW MANY CARBOHYDRATES IN CHAYOTE SQUASH?

1 tea contains only 4 g of net carbohydrates.This Keto Mock applesauce recipe uses 1 whole pumpkin and is actually quite full-bodied and delicious!

More keto recipes and a low carb dessert …

Pumpkin pie and coffee

Muffins with blueberry nut sauce

Raspberry-chocolate cake without baking

Creme brulee

Light Pumpkin Cheesecake Mousse

Enjoy this crunchy simulated Keto apple and you’ll never miss an apple! It is made with chayote as a low carb substitute for apples and topped with gluten-free chicken chips.

As an Amazon Affiliate, I earn from qualifying purchases.

FOR APPLE FILLING

• Wash, peel and cut into highot cubes. Heat a saucepan or large skillet over low heat and melt the butter. Add pumpkin and stir to coat. Cover and cook for 10 minutes.

• Preheat oven to 350F. Add the rest of the filling ingredients and mix. I prefer to use this silicone spoon so nothing sticks! Continue cooking for another 10 minutes, covered or until the fork is soft.Test the filler mixture for sweetness before moving on to the next step. If you’d like it to be sweeter, add more Swerve pastry chefs now.

• Add almond flour, walnuts, hot spices and stir in a bowl. Then pour the ghee on top and stir until well blended. As soon as you add the butter, you will see the crumbs begin to form.

• Pour the filling into a 9 “x 9” glass or ceramic baking dish that has been sprayed with a non-stick spray (use coconut oil).Smooth the filling into an even layer. Add crumbs on top, spreading them evenly.

• Place on 1/3 of the bottom rack of the oven and bake for 30-35 minutes or until the filling is lightly browned. If the crumbling starts to darken, write on it with foil and continue baking. Store leftovers in the refrigerator for several days or freeze them.

* Nutritional information provided as a courtesy and is accurate to the best of my knowledge. Feel free to check it out using the nutrition calculator of your choice.All data is based on net carbs, no sugar alcohol: Swerve, Erythritol, Allulose or Monk Fruit.

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90,000 Do’s and Don’ts

If you are a fruit lover, you might be wondering if there are any low-carb fruits that won’t negatively impact your keto diet. After all, fruits are good for your health, right?

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

Fortunately, there is a difference between high and low carb fruits – and there are some keto-friendly fruits that even contain healthy fats. But first, let’s talk about sugar content.

Are fruits high in sugar?

There are three main types of sugar – sucrose, glucose and fructose – and these are all carbohydrates.

Glucose and fructose are called simple sugars because they each contain one sugar molecule.Most fruits contain sucrose. Sucrose is composed of a combination of glucose and fructose.

Carbohydrates are a fast acting, readily available form of energy. But fructose is fundamentally different from other carbohydrates: your liver must convert fructose to glucose before your body can use it for fuel.

Read Also:
Best and Worst Low Carb Sweeteners

Effects of fructose on your health

Fructose does not raise insulin levels in the same way as other sugars, but it can cause other problems.It is less nutritious than other sugars and promotes more fat storage. Also, fructose consumption has been linked to obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance, and high blood pressure.

Because of its effect on the liver, fructose has similar side effects to ethanol (found in alcohol). In fact, frequent fruit snacks can have the same effect on your liver as a can of beer.

Finally, fructose is anti-ketogenic because your liver must metabolize it.Like glucose, once your body digests fructose, it replenishes the liver’s glycogen stores. This can temporarily throw you out of ketosis.

Best Fruits and Berries for the Keto Diet

Too much fructose is bad for your health, but not all fruits are high in fructose. Some fruits offer less sugar and more nutrients.

In moderation, the benefits of some fruits may outweigh the disadvantages of sugar and fructose. Below you will find 12 of the best keto-friendly fruits:

1.Lemon

Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones and even freshens your breath.

• 100 grams of lemons contain 29 calories, 2.8 grams of fiber, 6 grams of net carbs and 1.1 grams of fructose.
• Recommended serving is 1 tablespoon (15 g).

See Also:
Benefits of Lemon Water on the Keto Diet

2.Lime

Another popular citrus fruit. High in vitamin C, lime can improve digestion, fight infections, and may reduce the risk of cancer and heart disease [*] [*] [*].

• 100 grams of lime contains 30 calories, 2.8 grams of fiber, 8.5 grams of net carbs and 0.6 grams of fructose.
• Recommended serving is 1 tablespoon (15 g).

3. Avocado

Contrary to popular belief, this is a fruit, not a vegetable.It contains more potassium than bananas and is packed with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.

• 100 grams of avocado contains 167 calories, 15 grams of fat, 6.8 grams of fiber, 1.8 grams of net carbohydrate and just 0.08 grams of fructose.
• Standard serving size is 1/3 of the fruit, or about 50 grams.

Read Also:
Avocados: 6 Proven Health Benefits

4.Olives (green or black)

As with avocados, most people do not consider olives to be fruit. They are a good source of dietary antioxidants and healthy fats.

Olives can improve circulation and lower blood pressure by increasing nitric oxide levels. They are also anti-inflammatory – their vitamin E content improves brain health and helps control free radicals.

• 100 g olives contain 81 calories, 6.9 g fat, 2.5 g fiber, 3.1 g net carbohydrate and 0 g fructose.
• Recommended serving is two large olives or about 28.5 g.

5. Bell pepper

This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants. Bell peppers offer many health benefits, with positive effects on eye health and – thanks to their antioxidant activity – even lowering the risk of chronic diseases such as heart disease and cancer.

• 100 g bell pepper contains 20 calories, 1.7 g fiber, 2.9 g carbohydrates and 1.12 g fructose.
• Recommended serving is about 150 g.

6. Tomatoes

Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in a sauce, soup, or stew. Cherry or grape tomatoes are ideal for snacks.

Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease. Plus, they are high in vitamin C, potassium, folate, and vitamin K.

• 100 g of tomatoes contain 18 calories, 1.2 g of fiber, 2.7 g of carbohydrates and 1.37 g of fructose.
• Recommended serving is 150g chopped regular tomatoes or 10 cherry tomatoes (170g).

Do you like fruits and berries?

I love) I eat, but rarely

7. Coconut

After dietitians moved away from fatty foods, coconuts have become an excellent choice for planning a keto diet.

They count as fruits, nuts, or seeds, depending on who you ask, but they are good no matter how you classify them.To avoid fructose, consume pulp, not coconut water.

Coconuts contain natural dietary fiber, which perfectly saturates the body; they also offer vitamin B6, iron, magnesium, potassium, zinc, copper and selenium. In addition, coconuts are high in healthy fats, including lauric acid, which raises HDL, or “good” cholesterol.

• 100 g coconut pulp contains 354 calories, 33 g fat, 9 g fiber, 6 g carbohydrates.
• Recommended serving is 1/3 cup (approx. 28.5 g).

8. Strawberry

Strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.

In addition, strawberries have excellent antioxidant properties.

• 100 grams of strawberries contains 32 calories, 2 grams of fiber, 5.7 grams of carbohydrates and just 2.44 grams of fructose.
• The recommended serving is 8 large strawberries (approx. 144 g).

9. Raspberry

Contains many antioxidants: vitamin C, quercetin and gallic acid.This fruit may help prevent cancer, heart disease, and circulatory problems.

Raspberries also contain ellagic acid, a natural compound with additional chemopreventive (anti-cancer) and anti-inflammatory properties.

• 100 g of raspberries contain 52 calories, 6.5 g of fiber, 5.5 g of carbohydrates and only 2.35 g of fructose.
• The recommended serving is 1 cup of raspberries (about 123 g).

10. Blackberry

Contains a lot of vitamin C: a glass of blackberries accounts for half of the recommended daily intake for an adult on a 2,000 calorie diet.

Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.

• 100 grams of blackberries contains 43 calories, 5.3 grams of fiber, 4.3 grams of carbohydrates and 2.4 grams of fructose.
• The recommended serving is 1 cup fresh blackberries (approx. 142 g).

11. Plum

Plums contain vitamins A, C and K, as well as potassium, copper and manganese.

They are also rich in antioxidants that can reduce inflammation and protect your cells from free radicals.

• 100 grams of plums contains 46 calories, 1.1 grams of fiber, 9.5 grams of carbohydrates and 3 grams of fructose.
• Recommended serving is 2 small plums (about 131 g).

12. Blueberries / blueberries

Relatively low in calories and contains vitamin C, vitamin K and manganese. Also rich in beneficial flavonoids – polyphenolic antioxidant compounds such as anthocyanins.

• 100 grams of blueberries contains 57 calories, 2.4 grams of fiber, 11.6 grams of carbohydrates and about 5 grams of fructose.
• The recommended serving is 1 cup fresh blueberries (approx. 150 g).

Examples of recipes with fruits and berries

Coconut fat bombs with raspberries

Almond pie with mascarpone and berries

Chocolate with pomegranate

Blueberry pie

Lemon cheesecake

Table and Comparison of Fruits and Berries on Keto

Below you will find a table of some of the lowest carb fruits, along with their net carbs per 100g and average serving size.

Show table

Total

Overall, don’t worry if you feel like pampering yourself with fruit on a keto diet.They are much more nutritious than processed carbohydrate sources, and in moderation will not have much of an adverse effect on fat burning.

Use fruits not as a main course or frequent snacks, but as small additions, “seasonings”, etc. For example, they can be a great addition to salads for extra color and flavor, or you can make sugar-free and low-carb jams and canned foods.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an Expert

If you choose to eat fruit, stick to fresh, raw, or homemade ones. Avoid fruit juices (other than lemon or lime juice), canned fruits, and fruit snacks.

What are your favorite low-carb keto fruits?

If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what fruit do you most often use in your recipes? You have 3 answers)

Bell pepper

30

724

Coconut pulp

24

311

Visual Product Guides

Detailed and visual guides on what to eat on a ketogenic diet.

Fruits and berries

Nuts and seeds

Sweeteners

Dairy products

90,000 Fruits and berries: keto guide – EtoKeto

Most fruits and berries contain a fairly high amount of carbohydrates. This is why they taste sweet. They can be thought of as natural “candy”.

Basically, the sweeter and larger the fruit, the more sugar it contains. While berries are acceptable in moderation on a keto diet, you should still avoid other types of fruit for best results.

Below is a visual guide. On the left are the best keto options.

Berries

Carbohydrate values ​​are given in grams of net carbs per 100 grams for each berry. For example, 100 grams of blueberries (approximately 3 handfuls) contains 12 grams of carbohydrates.

On a keto diet, small amounts of raspberries, blackberries and strawberries are acceptable. But be careful with blueberries, as the carbs in blueberries add up pretty quickly.Eat only in small portions, infrequently, or abstain altogether.

Fruit

As you can see, other types of fruits are quite high in carbohydrates, which makes them problematic for ketosis. Again, carbohydrate values ​​are quoted in grams of net carbs per 100 grams for each fruit. One medium orange contains about 12 grams of carbohydrates.

If you eat a large apple (about 25 grams of carbohydrates) or a medium banana (24 grams of carbohydrates), then you are exceeding the daily carbohydrate limit on a keto diet.

Fruit = natural candy

On a keto diet, you can occasionally eat a few berries and this will not bring you out of ketosis. You may even be able to eat a few cherries or a small plum. However, be careful and if in doubt, you can measure your ketone levels to see how the fruit is affecting you.

Don’t we need the nutrients in fruits? No, you can get these nutrients from vegetables (see our article on choosing vegetables for keto).In fact, some vegetables, including kale and peppers, contain more vitamin C than any citrus fruit, and are also much lower in carbohydrates and sugar.

Top 5 fruits to choose from

From time to time, you can treat yourself to fruit in moderation as a treat while still in ketosis. Try them with a serving of unsweetened whipped cream.

Here are the best options with carbohydrates in mind:

1. Raspberries: half cup (60 grams) contains 3 grams of carbohydrates
2. Blackberries: half cup (70 grams) contains 4 grams of carbohydrates
3. Strawberries: eight medium berries (100 grams) contain 6 grams of carbohydrates
4. Plum: One medium (65 grams) contains 7 grams of carbohydrates
5. Blueberries: Half a cup (75 grams) contains 9 grams of carbohydrates

Fruit treats

As a last resort, fruit is still a much better choice for a snack or treat than other snacks or treats such as muffins or candy.

Although other fruits are higher in carbohydrates, you can treat yourself to them from time to time. Treat them like candy in small portions. Here are examples of carbohydrate content in other fruits.

• Kiwi: One medium (70 grams) contains 8 grams of carbohydrates
• Cherries: 1/2 cup (75 grams) contains 8 grams of carbohydrates
• Clementine: one, medium (75 grams) contains 9 grams carbohydrates
• Cantaloupe: one cup (160 grams) contains 11 grams of carbohydrates
• Peach: one, medium (150 grams) contains 13 grams of carbohydrates

Fruit before and now

Many people ask the question, “Isn’t eating fruit natural from an evolutionary point of view?” But modern fruits are very different from those of the past.Today’s fruits are selectively bred for maximum yield and increased sweetness, which increases their sugar and carbohydrate content.