What Fruits Are Keto Friendly?
Fruits Are Keto Friendly
The keto diet is a high-protein, low-carbohydrate meal plan that uses fat for fuel. It allows for moderate amounts of certain fruits, but the majority of the diet consists of vegetables and healthy fats from meats, fish, eggs, and dairy. It also restricts the consumption of grains and sugary beverages like fruit juice, soda, sweetened tea, and coffee. While many fruits are low in carbs, some are more sugary and therefore need to be consumed in moderation on the keto diet.
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While the keto diet recommends limiting all fruit to 1 cup per day, some are still relatively easy to fit into your meals without exceeding your daily carb allowance. For example, watermelon contains a reasonable amount of net carbs with just under 13 grams in one cubed cup, and it is hydrating and rich in vitamins and minerals such as potassium and vitamin C.
Strawberries are another low-carb option. A cup of sliced strawberries contains around 9 g of net carbs and provides a significant amount of fiber and nutrients such as vitamin C and anti-inflammatory anthocyanins. Add them to a smoothie, top with whipped cream for a dessert, or enjoy as a snack.
What Fruits Are Keto Friendly?
Some fruits, such as apples, kiwis, plums, and clementines, are high in sugar and should be eaten sparingly if you follow the keto diet because they can quickly bump you above your daily carb limit. Others, such as raspberries and a tomato sauce made from tomatoes, are more suitable because they are low in sugar. Tomatoes are also a good choice because they provide only 5 g of net carbs in a 1-cup (180-gram) serving, as well as a host of nutrients such as potassium, vitamin C, and the antioxidant lycopene.
Other low-carb fruits to try include peaches, cantaloupe, apricots, and dragon fruit. Some berries, including blackberries and blueberries, may be too high in sugar to meet your keto goal, but you can enjoy them in small quantities as part of a mixed fruit salad or on top of a low-carb crepe or pancakes.
Avocados are high in both healthy fats and net carbs, so they’re a staple in the keto diet. They are versatile and can be added to salads, mashed on toast, or blended into guacamole. In addition to being delicious, avocados offer heart-healthy monounsaturated fats, prebiotic fiber, and potassium.
It is important to avoid starchy vegetables, which are high in digestible carbohydrates, because they will increase your blood sugar and slow down weight loss on the keto diet. However, green leafy vegetables like kale, spinach, and collard greens are low in carbs and a great source of nutrients such as iron, calcium, and vitamin K.
It is also important to avoid high-sugar foods and beverages, such as fruit juices, fruit smoothies, and sugary yogurt. Similarly, stick margarine spreads are high in trans fat and should be avoided on the keto diet. Instead, use extra-virgin olive oil which is rich in heart-healthy monounsaturated fatty acids to reduce your risk of heart disease.