Fruits and diet both have had a very controversial relationship for a long time. Some people and dietitians regard it as nature’s candy which is so bad for you when on a diet. While other nutritionists consider fruits a vital factor for your growth and nourishment. Let us examine which fruits to eat on a keto diet.
Fruits To Eat On A Keto Diet Are They Bad?
I am in the mood to end this controversy here and now for you and give you a clear view of what fruits contain. How they affect our body. And whether they are great for you on a diet or not.
We are talking about the ketogenic diet as no diet sounds more sensible and works better than the keto diet. So what fruits can you eat on keto? If yes, then what kinds can you consume and which ones should you avoid. Let us waste no time and dig in.
You are aware of how keto works but still, let us rewind a little. A ketogenic diet is a sort of nutritional pattern designed to put our body into a state of ketosis. In this state, our body uses stored fat to generate energy, resulting in fat loss.
Our body goes into the state of ketosis by changing the foods we consume in our diet. We move from a high carb junk food diet to a low carb, high fat, and moderate protein diet.
A ketogenic diet has no drawbacks when it comes to health if you are healthy. But, if you suffer from any diseases like diabetes, you must consult your doctor before starting the diet. Apart from that, you might suffer from something called keto flu, which makes mild side effects as you make changes in your diet.
I suppose this reminder was enough to tickle our brains about what keto is; let us go back to the relation between keto and fruits.
Fruits Have Carbs!
This is what I hear from most people when I tell them what fruits to eat on a keto diet. They come at me like, “fruits have carbs.” Yes, they do and in some cases more than vegetables.
Fruits are nature’s candy; they have carbs, fructose, glucose, and other sugars. All these components are prohibited when you are on keto. Then how can they be safe to consume?
Well, like everything else, you can consume fruits but carefully. You have to measure how many carbs and sugars the fruit you are planning to eat contains. Then, based on the nutritional facts, how much you can consume.
So, there might be some sugary fruits you will not be able to consume and some which you can eat as much you want. So let us get into the exciting part, which fruits can you consume when you are on a keto. Also, yes, if I forgot to clarify, you can consume fruits on keto but only after you check the nutritional facts.
7 Best Fruits To Eat On Keto Diet
If you made it to this part, then I am sure you are pumped up about your keto diet. So let us get straight to the point and see what fruits are safe to consume.
The following fruits are the most common; you may have some exotic or rare fruits in your part of the world. If that is the case, let me give you a keto fruit rule.
The rule is to pick fruits with the lowest amount of net carbs, which means overall carbs. They also should be low on complex sugars such as fructose. If your fruit passes these requirements, then you are good to go. Let us focus on fruits that are available almost everywhere.
This fruit will take you back to the debate of whether tomatoes are a fruit of a vegetable. Well, they are used as a vegetable, but biologically, they are a fruit.
These juicy and sweet fruits are pure bliss if you are on a ketogenic diet because 180g of juicy tomatoes contains only 7 grams of carbs and 2 grams of fiber. Cherry tomatoes can have more carbs than grape tomatoes which have 4 grams of carbs per serving.
Not only that, tomatoes are also good because of their health benefits as they contain components such as beta Carotine.
On the good side, where you can have a good amount of tomatoes. You should keep in mind consuming tomatoes does not include store-bought tomato sauce as it is loaded with added sugars and preservatives.
Again an outlaw in the world of vegetables, well, we all know the avocado as a vegetable, but it is in fact a fruit.
We love avocados, and you cannot have too much of them. The best part about them is you can have as much as you please. In a sandwich, in a salad, in sauce, they add a creamy rich flavor to everything.
In a 100-gram serving, you get only 8.5-9 grams of carbs and almost 7 grams of fiber which is low compared to the quantity you can consume.
These fruits are not keto’s best friend for carbs and fiber but in other nutritional values, they are great. This is because they offer a significant number of vitamins, potassium.
Did I forget to mention the healthy amount of good fats in avocados? Which makes them great for your heart and fat cutting process. So yes, a fruit you definitely should not miss out on when on keto is avocados as it is one of the fruits to eat on the keto diet.
Sweet, sour, and sometimes a little bitter. There are berries of various kinds available no matter what region you live in. The best part? They are keto-friendly.
Now, berries like strawberries, raspberries, and blackberries are higher in carbs than tomatoes or avocados. But they add a burst of flavor when consumed in small amounts. They are a great addition to your deserts, breakfasts or can be consumed as a snack.
Almost ¾ cup of any berry can add anywhere from 6-9 carbs to your daily intake. This is why it is better to have your research right on their carb count and how much you can consume in a day.
Berries are also rich in antioxidants, and they help reduce inflammation. They are also great if you want to lower harmful cholesterol levels. Like that, all types of berries are much more than sweet and tasty. They have their health benefits too. So why not enjoy some? They are another one of the fruits you can eat on the keto diet.
4. Star fruit
The actual “star- fruit” of the southeast part of Asia, star fruit is a whole delight. With the taste being a mixture of grape and apple with the right amount of crunchiness and juiciness. Star fruit is one of the best fruits you can consume on keto.
This is because it is low on carbs. A cup of star fruit gives you around 7-8 grams of carbs with almost 3-4 grams of fiber, and trust me, a cup is more than enough for one serving.
Star fruit is also known for its richness in copper, potassium, and several vitamins including pantothenic acid. This sweet and sour treat is also a great component to help you cut down the formation of fatty cells. As well as help give you balanced cholesterol and a healthy liver. There is only so much one fruit can do! Of course, they are one of the fruits you can eat on the keto diet.
Star fruits have different names, but the unique star shapes will catch your eye.
Melon’s cravings get extreme in the scorching summer months, and it is tough to resist these juicy and sweet blessings on keto. Luckily, melons are safe to consume on keto, but make sure you know the nutritional facts before eating them. Not to worry, I’ll mention them to make things easy:
1. Let us talk about the king of melons first, watermelon. In 150-152 gram serving of a watermelon, you will be consuming around 11.5 grams of carbs and 0.5 grams of fiber.
2. Moving on to casaba melon, a 100-gram serving will provide you with 5.7 grams of overall carbs.
3. The carbs in a 100 gram serving of cantaloupe melon is 7.9 grams.
4. If we look into the honey melon. It has 8.3 grams of carbs in a serving of 100 grams.
Melons are a great source of refreshment along with a ton of nutrients. They are a must-have if you are on keto. But keep a close watch because you can easily go out of the keto range. As long as you do that watermelon is one of the fruits to eat on the keto diet.
6. LemonsIt crossed my mind that plenty of fruits are considered and used as vegetables in our daily life when it comes to keto. Another one of them is lemons. Lemons are the most common flavor enhancer used in various meals and drinks. Their natural tangy flavor brings out the best in so many types of foods.
The best part about these lemons is that they are keto-friendly. You get almost 5.5 grams of carbs in every serving of lemon, which means one fruit.
But they are not so keto-friendly. Lemons contain pectin, which helps with inflammation and maintaining good blood sugar levels. Something you need to watch on keto. Lemons are also rich in several vitamins and potassium. So there is no excuse to miss out on them as they are one of the fruits to eat on the keto diet.
There are so much peaches can do other than being fuzzy goodness that tastes heavenly. They help maintain cholesterol levels and keep our hearts healthy.
They are also excellent sources of vitamin C, vitamin A, potassium, and niacin. Peaches do all this by staying keto-friendly. Yes, these fleshy goodness are acceptable to have on keto but be careful with the amount.
You consume about 14.7 grams of carbs and almost 3 grams of fiber in a cup of peaches, and a cup is around 155 grams. Whether you have this fruit or not depends on the daily carb intake that is acceptable for you. But a small amount will not hurt.
Other Fruits You Can Consume
You can go for other options like kiwi or plums along with the fruits above. Whatever you plan to have, always do your research about how much you can have per day according to your desired carb intake.
Let us move on to some fruits you should avoid allowing you to eat other more keto-friendly foods.
Fruits That Should Be Avoided on a Keto Diet
You will be shocked to know that ubiquitous fruits like apples and bananas are not keto-friendly. Let me tell you why.
Only certain kinds of apples are acceptable to have in the lowest amount. Like granny smith apples; other ones should be avoided at all costs.
This is because not forgetting the health benefits; apples are high in carbs. You get approximately 12 grams of net carb in ¾ apple, which equates to 40 to 50 carbs in a single apple.
No matter what kind of apple it is, golden, red, green, they are all high in sugars. It is much better to avoid them.
Bananas will make you go wild once you hear their carb count per 100-gram serving. A medium banana contains almost 25 grams of carbs. Yes, this is half of what you should consume in a day, which is only in a single fruit.
Do not run to plantains thinking they are any better because they are less sweeter. Plantains are higher in carbs with almost 30 grams of carbs in a serving because of the starch content.
Not to worry, if you are a banana lover, you can still add the flavor by using extract after of course confirming it is keto-friendly. Use it in your smoothies and desserts.
There is a solution for everything if you are eager to find it and do not want to consume a high-carb fruit.
We are sure by now, you understand which fruits to consume and in what amounts. Which to eat in moderation, and which ones you should avoid altogether.
So what are you waiting for? Make your grocery list now, and remember to include these delicious keto-friendly fruits.