Keto fruits are low carb and low sugar fruits that are suitable for a keto diet. While you might be aware of the numerous health benefits these fruits offer, this article will delve into some lesser-known yet remarkable health advantages of consuming fruits with low carbohydrates and sugar content.
In addition to gaining knowledge about certain keto fruits, this article will also inform you about the risks associated with them, so that you can assess if keto fruit is suitable for you.
What is the keto diet
The ketogenic, also known as keto, diet is an eating plan that restricts the consumption of carbohydrates to a very low level. Individuals who adhere to the keto diet are advised to restrict their carbohydrate intake to less than 50 grams per day.
There are different levels of carbohydrates allowed each day, with some sources suggesting a maximum of 20 grams per day. To give context, 20 grams of carbs is approximately equivalent to one potato, half a cup of cooked pasta, or half of a bun.
The keto diet, which has been used since the 19th century, is not only a low-carb diet but also a high-fat diet. It is employed for weight loss or as a means of preventing, treating, and managing diabetes.
How the keto diet works
The keto diet allegedly operates by inducing a condition called ketosis in the body, where stored fat is utilized as energy. This mechanism leads to the production of ketones or acids that are discharged during the breakdown of fat for fuel.
During periods of intentional or unintentional fasting, such as sleeping, our bodies naturally enter ketosis. The purpose of the keto diet is to extend this ketosis period in order to promote weight loss or assist in managing specific health conditions.
In addition to being utilized for epilepsy and seizure disorders, ketogenic diets have been employed to manage symptoms of psychiatric conditions, migraines, and brain trauma. However, there are further investigations on the effects of the keto diet on other health conditions, including cancer, polycystic ovary syndrome (POS), and Alzheimer’s disease.
What fruit can you eat on the keto diet
Although the keto-friendly diet may create a sense of restriction, there are specific fruits that remain permissible. Generally, these fruits are characterized by being low in carbohydrates and sugars. Furthermore, certain fruits such as avocado provide an additional advantage of incorporating a healthy amount of fat, thereby enhancing their compatibility with the keto diet.
1. Avocados
Avocados are frequently utilized in savory dishes as a vegetable, despite the fact that they are, in truth, a fruit that bears seeds. Avocados are commonly praised for their ample and beneficial fat content, while also being considered suitable for a keto diet due to their reduced carb content.
Per 3.5-ounce fruit (a 100 gram serving), avocados contain approximately 8.5 grams of carbohydrates, 6.7 grams of fiber, and about 14.7 grams of fat. Additionally, avocados are rich in essential nutrients such as vitamin C, vitamin K, potassium, and folate, while also being low in carbohydrates and high in fat.
2. Watermelon
Watermelon, which is abundant in water and has a lower carbohydrate content compared to several other popular fruits, is considered a suitable fruit for those following a keto diet. A single cup of diced watermelon contains 11.5 grams of net carbs, which is the result of subtracting the grams of fiber (0.6 grams) from the total carbohydrate amount.
Watermelon is a valuable addition to your keto diet due to its hydrating properties and various vitamins and minerals, which include antioxidants such as vitamin C and lycopene, as well as minerals like potassium and copper.
3. Strawberries
Strawberries and watermelon share similar nutrient profiles, with strawberries being recognized as a fruit suitable for low-carb diets and keto-friendly due to its composition of approximately 11.7 carbs and 3 grams of fiber per 1-cup serving of halved berries (152 grams).
Strawberries possess antioxidants, such as vitamin C and lycopene, as well as other vitamins and minerals like manganese, calcium, and folate. According to a 2021 study in the Journal of Nutrients, incorporating strawberries into one’s daily diet may enhance blood vessel functioning and guard against the risk of heart attack.
4. Lemons
When it comes to the keto diet, lemons are an ideal option. Each lemon contains a total of 6 grams of carbs and 1.8 grams of fiber per fruit, amounting to 65 grams in total. Alternatively, each lemon wedge has 0.7 grams of carbs, with 8 grams per slice.
In addition to being a great source of vitamin C, lemons are also packed with flavor. They are considered a low-glycemic food, meaning they do not cause significant increases in blood glucose levels. Due to this, the American Diabetes Association recognizes lemons as superfoods that are suitable for individuals with diabetes. Furthermore, lemons contain calcium, phosphorus, potassium, and folate.
5. Tomatoes
When considering the total carb amount per serving, it is important to bear in mind that tomatoes come in a variety of sizes and are therefore another suitable low-carb fruit for individuals following a keto diet.
Per serving, a medium tomato weighing 123 grams contains 4.78 grams of carbs and 1.48 grams of fiber, while a serving size of cherry tomatoes, which is a cup weighing 149 grams, has approximately 5.8 grams of carbs and 1.79 grams of fiber.
Tomatoes supply necessary nutrients like lycopene alongside other disease-fighting antioxidants such as beta carotene and vitamin C. Additionally, tomatoes are rich in essential vitamins and minerals like potassium and folate.
6. Raspberries
Raspberries, known for their health benefits, are also suitable for inclusion in low carb or ketogenic diets. Specifically, a single cup of raspberries, weighing approximately 123 grams, contains a total of 15 grams of carbs and 8 grams of fiber, resulting in a net carb content of just 7 grams.
In addition, each serving of raspberries contains a significant quantity of vitamin C, manganese, vitamin K, and copper. Additionally, they possess a high amount of antioxidants which can aid in decreasing inflammation and lowering the chances of chronic disease.
7. Peaches
Peaches, which have a fuzzy skin and sweet, juicy flesh, are a type of stone fruit. Each cup (154 grams) of peaches contains 14.7 grams of carbs and 2.5 grams of fiber, making them relatively low in net carbs.
By being mindful of the amount you consume and combining peaches with other low carb foods, you can incorporate this delicious fruit into a ketogenic diet that promotes good health. Moreover, peaches are also abundant in essential micronutrients such as vitamin C, vitamin A, potassium, and niacin.
A study on 1,393 individuals suggests that consuming peaches in addition to other fruits and vegetables that are rich in flavonoids and stilbene might enhance triglyceride and cholesterol levels, both of which are associated with an increased risk of heart disease.
8. Cantaloupe
The cantaloupe, which is closely related to watermelon and honeydew, is a variety of muskmelon. In terms of net carbs, each cup (156 grams) of cantaloupe contains 12.7 grams of carbs and 1.5 grams of fiber. Additionally, a single serving offers a generous amount of folate, potassium, and vitamin K.
Cantaloupe is a great source of beta carotene, a plant pigment that is important for immune function and eye health. However, it is recommended to choose a smaller portion size if you have a limited daily carb intake.
9. Star fruit
Star fruit, also known as carambola, is a tropical fruit native to Southeast Asia. It has a vibrant, star-shaped appearance. While not as widely available as other fruits, star fruit is favored by individuals on a ketogenic diet because of its low carbohydrate content.
When considering the nutritional content of star fruit, a 1-cup (108-gram) serving only contains 7.3 grams of carbohydrates and 3 grams of fiber. Additionally, star fruit is rich in vitamin C, copper, potassium, and pantothenic acid.
10. Blackberries
Blackberries, which are also considered a superfood berry, have a low glycemic index. Their carbohydrate content is relatively low, especially when compared to blueberries. A cup of blackberries, weighing 144 grams, contains 13.8 grams of carbohydrates and 7.6 grams of fiber.
Blackberries, like other berries, contain a considerable amount of vitamin C and essential nutrients, such as vitamin K and manganese, which are beneficial for the immune system.
What fruits to avoid on keto
All of these foods are fruits and are generally deemed healthy. Nevertheless, adhering to a strict keto diet necessitates limiting overall carb consumption. These particular fruits have a carb content that is deemed too high to be incorporated into the keto diet. If you are unsure if the keto diet is suitable for you, it may be beneficial to consult with a dietitian to analyze the advantages and disadvantages of keto foods.
Fruits that should be avoided on a keto diet include:
- Apples
- Grapes
- Bananas
- Dates
- Mangoes
- Pineapples
- Raisins
- Pears
- Cherries
- Pomegranates
- Plantains
- Prunes
- Plums
Side notes
While fruits are typically not recommended on the ketogenic diet, there are several low carb fruits that can still be included in the diet. These fruits are not only low in net carbs and rich in fiber, but they also provide essential vitamins, minerals, and antioxidants that help maintain overall health.
To ensure a well-rounded ketogenic diet, consume these fruits in moderation along with a range of other low carb foods.
