If you’re on a ketogenic diet, then you know that you have to watch your carbohydrate intake. This can be tricky when it comes to fruits, as many of them are high in carbohydrates. But don’t worry, there are plenty of fruits that you can enjoy while on a keto diet. In this post, we’ll outline the best keto friendly fruits and provide tips for how to fit them into your daily meal plan.
What is a ketogenic or keto diet?
The ketogenic diet is an effective way to lose weight and improve overall health. It involves eating fewer carbohydrates and instead focusing on consuming high amounts of fat and protein.
A keto diet, also known as a low-carbohydrate, high-fat (LCHF) diet, is a way of eating that promotes ketosis. Ketosis is a natural metabolic state in which your body burns fat for fuel instead of glucose (sugar).
There are many benefits to following a keto diet, including weight loss, improved mental clarity and decreased inflammation. The keto diet can be difficult to follow at first, but with a little planning and commitment, it can be an extremely effective way of eating.
This type of diet has been used for decades in the treatment of epilepsy, but recent studies suggest that it could also benefit other medical conditions, such as diabetes and cancer.
To keep your blood sugar levels steady during the transition from eating carbohydrates to eating fat, you need to eat foods with less than 20 grams of net carbs each time you eat them. You can calculate the net carb count by subtracting the grams of dietary fibre from the total grams of carbohydrates. For example, if a piece of fruit has 10 grams of carbohydrates and 2 grams of dietary fiber, then the net carbs would be 8 grams.
There are plenty of fruits that you can eat while on a keto diet. In fact, many of them are surprisingly low in carbs.
7 Keto Friendly Fruits
So, what fruits can you eat on a keto diet? Keep reading for some great suggestions.
While avocados aren’t technically considered fruit, they do contain some healthy fats and fiber. They are a great fruit to eat on a keto diet as they are high in healthy fats and low in carbs. One medium avocado contains about 9 grams of fat, 2 grams of protein, and 7 grams of net carbs.
Berries are another great fruit to eat on a keto diet as they are also low in carbs. One cup of raspberries contains about 5 grams of carbs, while one cup of blackberries contains about 7 grams of carbs.
Coconuts are a great source of healthy fats and can be eaten on a keto diet. One cup of coconut meat contains about 19 grams of fat, 3 grams of protein, and 6 grams of net carbs.
Lemons are a great fruit to eat on a keto diet as they are low in carbs and high in vitamin C. One lemon contains about 6 grams of carbs, 3 grams of fiber, and 95% of the daily recommended intake for vitamin C.
Limes are similar to lemons and are also a great fruit to eat on a keto diet. One lime contains about 7 grams of carbs, 2 grams of fiber, and 97% of the daily recommended intake for vitamin C.
Olives are another great fruit to eat on a keto diet as they are high in healthy fats and low in carbs. One ounce of olives contains about 2 grams of fat, 1 gram of protein, and 1 gram of net carbs.
Tomatoes are a great fruit to eat on a keto diet as they are low in carbs and high in vitamins A and C. One medium tomato contains about 6 grams of carbs, 2 grams of fiber, and 25% of the daily recommended intake for vitamins A and C.
Incorporating Fruit Into Your Keto Diet
When people think of the keto diet, they often think of high-fat foods like bacon and steak. While these foods are indeed a big part of the diet, it’s also important to include fruits and other healthy items as well.
This not only helps to add variety to your meals, but it also ensures that you’re getting all the nutrients your body needs.
So, how do you add fruits into your keto diet?
First, you need to choose fruits that are low in sugar like the ones above. You can also include canned fruits that are in water or sugar-free syrup. Just be sure to check the label to make sure there are no added sugars. You can also add fruits to your smoothies or yogurt to get even more nutrients. By including fruits in your diet, you’ll not only stay healthy, but you’ll also reach your goals more quickly.
So, what are the best keto friendly fruits? Any fruit that is low in sugar and carbs is a good option. When it comes to fitting these healthy fruits into your daily meal plan, try adding them to your breakfast or lunch instead of snacking on sugary snacks later in the day. What’s your favorite keto-friendly fruit? Let me know in the comments below. Thanks for reading!