A keto diet is a diet in which consumption of carbs is very low (20-50 grams), and fat is high. The goal is to push your body in the process of ketosis, which is a natural metabolic state where your body burns fat instead of carbohydrates. But there is a common myth that you cannot consume fruits at all in your keto diet. Some fruits, starchy vegetables, grains, and legumes are low in carbs and complement your keto diet perfectly.
It is unclear whether the ketogenic diet is safe and effective in the long term. In addition, ketosis may pose a health risk to people suffering from diabetes type 1 and 2 and are on medications, pregnant women or breastfeeding women, people at risk of heart disease or kidney disease.
Fruits That You Can Consume On A Keto Diet
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Avocados
Who doesn’t love eating avocados? Now you have another reason to eat more. They perfectly fit into your keto diet. A ½ cup of this creamy fruit contains nearly 12 grams of fat and only 2.6 grams of net carbohydrates. Avocado is also very low in calories, making it an ultimate choice of snack between different meals. One serving contains approximately 6.4 grams of dietary fiber, 404 mg potassium, and only 2.8 grams of sugar. Diced avocado on the salad is perfect for a keto-friendly lunch.
Watermelon
This juicy fruit not only helps in hydration but also goes easily with the keto diet. Compared to other fruits, the net carbohydrate content of watermelon is relatively low. One cup (152 grams) of watermelon contains approximately 11.5 grams of carbohydrates and 0.5 grams of fiber. Along with vitamins and minerals, it contains lycopene that acts as an antioxidant, reduces cell damage, and fights disease.
Strawberries
This red fruit is delicious, sweet, and a good option to add to your keto diet. Its net carbohydrate content is relatively low, with 14.7 grams of carbohydrates and 2.5 grams of fiber, and 4.1 grams of sugar per cup. It only provides for 27 calories, making it easy to consume them in raw form, smoothies, or cereals. It is rich in micronutrients and antioxidants and has anti-inflammatory benefits. Munch on them if you have a craving for something sweet.
Lemon
Lemons not only contain antioxidants that prevent radicals but they are also keto-friendly. So continue to add a little lemon juice to your ice water. It contains about 0.5- grams of net carbohydrates and only 0.2 grams of sugar. This citrus fruit also provides vitamin C, vitamin B6, and potassium. In addition, since it is rich in pectin, it helps in stabilizing blood sugar levels, promotes healthy digestion, and decreases the growth rate of cancer cells.
Tomatoes
A quick fact- tomatoes are botanically categorized as fruit, not as a vegetable. Therefore, the carbohydrate content of tomatoes is significantly lower as compared to other fruits making it keto-friendly. A cup of tomatoes contains approximately 7 grams of carbohydrates and 2 grams of fiber. In addition, tomatoes are low in calories but are a rich source of beneficial plant compounds, such as lycopene, β-carotene, and naringenin, decreasing the chances of heart diseases.
Raspberries
Raspberries are tasty and have some great health benefits as it helps reduce blood pressure and build healthier arteries, minimizing health diseases. A ½ cup of raw raspberries provides approximately 3.3 grams of net carbohydrates, 4 grams of fiber, and 2.7 grams of sugar. Each serving also provides large amounts of manganese, Vitamin C, copper, and vitamin k. In addition, these fruits have flavonoids, which are powerful antioxidants that reduce inflammation and the risk of serious chronic diseases.
Peaches
This stone fruit is famous for its sweet, juicy flesh and fuzzy skin and is the best choice to satisfy sugar cravings during your keto diet. Its net carbohydrate content is relatively low, 14.7 grams of carbohydrates and 2.5 grams of fiber per cup. Plus, they’re also rich in other important nutrients and vitamins. You can incorporate this delicious fruit into a healthy ketogenic diet by adjusting your serving size and combining peaches with other low-carb foods.
Cantaloupe
This is another good and tasty fruit in the ketogenic diet. A ½ cup of diced raw cantaloupe offers only 5.8 grams of net carbohydrates. Therefore, it has a low amount of calories at 27 grams and sugar at 6.3 grams only. In addition, it also provides vitamins and nutrients, such as 214 mg potassium, 29.4 mg vitamin C, 2,706 IU vitamin A and folate. It is also a rich source of plant pigments that directly affects eye health and the immune system.
Star Fruit
Always hesitated while putting it in the grocery basket? This time buy it. It is another great fruit to consume in the keto diet because of its low carbohydrate content. It is a vibrant native fruit of Southeast Asia and is also called Carambola. A serving of 1 cup (108 grams) of star fruit contains only 7.3 grams of carbohydrates and 3 grams of fiber. Carambola also contains copper, pantothenic acid, vitamin C, copper, and potassium. It is also a good choice if you have a sweet tooth.
Blackberries
Blackberries can be an important addition to your ketogenic diet plan, whether you whip it in a recipe or munch it in raw form. The ½ cup serving does not contain much fat (less than ½ gram), but the net carbohydrate content is also very low only 3.1 grams. The same serving size provides 3.8 grams of fiber and 3.5 grams of sugar. This fruit is also a good weight loss snack, containing approximately 31 calories per ½ cup. Blackberries also contain 117 mg per ½ cup potassium, i.e., almost 2.5% of daily intake. In addition, it contains 15.1 mg vitamin C and 14.3 mg vitamin K.
Conclusion
Although fruits are not optimal in the ketogenic diet, you can add many low-carbohydrate fruits to the diet. These fruits are not only high in fats and low in carbs, but many are a rich source of important minerals, nutrients, vitamins, and antioxidants that are beneficial for your overall health and fit body. As part of a complete ketogenic diet, eat these fruits and various other low-carbohydrate foods in moderation.
