The trendy keto diet, which involves consuming a lot of fat and almost no carbohydrates, causes the body to switch from carbs to fat as a fuel source.
Now that we’ve established which veggies are acceptable on keto, let’s look at fruit. After all, in order to reap the benefits of the diet (Reminder: Always consult your physician before beginning a new dietary program.), you must eliminate a variety of foods previously considered nutritious — including many fruits, according to Pam Nisevich Bede, a registered dietitian and keto expert with Abbott Nutrition’s ZonePerfect. After all, carbohydrates account for just around 5% of your daily calories on a low-carb diet.
WHY IS FRUIT SO DIFFICULT ON KETO?
To keep blood glucose (called sugar) levels low enough for the body to run on fat, Nisevich Bede recommends that individuals consume 25 grams of carbohydrates — or fewer — each day. “The majority of your carbohydrate intake should come from veggies, dairy, and nuts,” she advises.
This leaves less room for fruit, which has a higher carbohydrate content by nature. Indeed, a single serving of some fruits can almost completely deplete your daily carbohydrate limit on the keto diet.
“Sugar is a carbohydrate and contributes to the total recommended carbohydrate consumption on a keto diet,” Nisevich Bede explains. While you may have some fruit on a ketogenic diet, you must carefully monitor how it fits into your overall carbohydrate consumption.
FRUITS THAT ARE KETO-FRIENDLY
Fortunately, many low-sugar fruits may be used in a ketogenic diet if they are used sparingly (consider them special treats) and portion quantities are properly monitored, according to Nisevich Bede. In many situations, you’ll still be over your carbohydrate allotment, so keep note of the rest of your diet throughout the day as well.
1. Avocado: 1 gram of net Carbs per 1/3 medium Avocado
“Known for its beneficial fats, this fruit has become a go-to for keto dieters,” Nisevich explains. Along with almost 20 vital vitamins and minerals, a serving contains a significant amount of fiber.
Avocados may be used in keto smoothies or eaten plain with a little spice.
2. Tomatoes: 5 grams of net Carbs per cup, chopped
After all, they are a fruit! Tomatoes are somewhat sweet and high in potassium and vitamin C, making them an excellent addition to your ketogenic diet. Combine tomato slices and avocado, or add chopped tomatoes to salads or omelets.
3. Raspberries: 6 grams of net Carbs per 3/4 cup
Raspberries have a high fiber content (6 grams per serving!) and a low sugar content, making them an ideal fruit for keto dieters. When sugar cravings arise, grab a few.
4. Strawberries: 10 grams of net Carbs per cup
Strawberries, which are potassium-dense and a good source of fiber, are a go-to, according to Nisevich Bede. Combine a few sliced strawberries with a high-fat salad or serve them with a dollop of unsweetened whipped cream.
5. Watermelon: 11 grams of net Carbs per cup
“Watermelon is low in calories and high in water content; it is also abundant in antioxidants and potassium,” adds Nisevich Bede, who enjoys this cool melon following exercise.
6. Cantaloupe: 13 grams of net Carbs per cup
Cantaloupe, like watermelon, is rich in water and packed with nutrients, including fiber, vitamin A, and vitamin C, according to Nisevich Bede. Simply watch your quantities carefully, since cantaloupe is one of the higher sugar fruits you may incorporate.
VEGETABLES TO AVOID WHILE ON KETO
Having said that, certain fruits are simpler to incorporate into a ketogenic diet than others. The following delicious selections will almost certainly send you into a sugar coma.
1. Dates: 23 grams of net Carbs per 2-3 dates
Dates are well-known for their caramel-like flavor and potassium content, but they are also pretty much like sugar bombs, making them off-limits to keto dieters.
2. Bananas: 24 grams of net Carbs per medium fruit
It’s not surprising that, despite their high potassium level, bananas are just too rich in carbohydrates to operate on a keto diet, according to Nisevich Bede.
3. Mango: 22 grams of net Carbs per 3/4 cup
Do you recall what Nisevich Bede said about tropical fruits? This also applies to super-sweet mangos.
4. Pineapple: 20 grams of net Carbs per cup of chunks
Along with the majority of other tropical foods, Nisevich Bede advises against super-sweet pineapple on keto. (If you’re in the mood for something tropical, try some shredded coconut, which includes just 5 grams of net carbohydrates per cup.)
5. Apple: 17 grams of net Carbs per medium fruit
The majority of nut butters are completely keto-friendly – unless you spread them on an apple before eating. While apples include a healthy 5 grams of fiber, their overall carbohydrate content is still too high for keto.
6. Grapes: 15 grams of net Carbs per cup
While delicious grapes contain antioxidants (and taste fantastic), they have a significant quantity of net carbohydrates per serving, quickly depleting more than half of your daily carbohydrate allowance. Nisevich Bede advises against them.