Keto Diet: Low Carb Fruits
Fruit is mother nature’s dessert and oh so delish! There’s no denying that. The big question for us fruit lovers is how does fruit and keto work together? Do they work together? Or do we give up fruit altogether? We already briefly discussed veggies in The Basics Of A Ketogenic Diet, I’ll make a more detailed veggie post in the future, now let us discuss fruit.
You probably wrote off fruit when you started the Ketogenic Diet, and with due cause. Fruit simply contains too much sugar, and aren’t we supposed to be avoiding sugar at all cost while on the keto diet? Yes, it’s true, Fruit can have too much sugar and can easily kick you off of ketosis or prevent you from getting into ketosis.
However, there are quite a few fruits that contain a great deal of helpful vitamins, polyphenols and minerals and have a manageable carb content, so you can actually enjoy them while in a Ketogenic Diet, in moderation of course.
I personally like to use freeze-dried fruits because I find it easier to portion control and because I’m eating less fruit, I don’t have to worry about trying to eat the fruit before it spoils.
You’re probably thinking “OK, get to the list of fruits already”, so here it is:
- 1/4 Cup Blackberries – 2.1g net carbs
- 1/4 Cup Blueberries – 4.1g net carbs
- 1/2 of a medium peach – 4.3 net carbs
- 1/2 of a kiwi fruit – 4.3 net carbs
- 1 medium apricot – 3.2 net carbs
- 1/2 medium Haas avocado – 3.7 net carbs
- 1/4 Cup Cherries – 4.2g net carbs
- 1/4 Cup Coconut – 1.3g net carbs
- 1/4 Cup Pineapple – 3.8g net carbs
- 1/4 Cup Raspberries – 1.5g net carbs
- 1/4 Cup Strawberries – 1.8g net carbs
- 1/4 Cup Watermelon – 2.6g net carbs
- 1/4 cup of boysenberries (4.0 net carbs)
- 1/4 cup raw grapes – 3.55 net carbs
- 1/4 cup raw pineapple – 4.35 net carbs
- 1/4 cup raw honeydew melon – 3.9 net carbs
- 1/4 cup raw cantaloupe – 2.85 net carbs
So as you can see from the list not all fruits are bad while on the ketogenic diet and it’s all about portion control and keeping track of your carb intake and making sure you don’t exceed your 5% cap.
Here’s the best way to enjoy fruit on the Ketogenic Diet: enjoy it along side some protein or fat in order to slow the digestion and lower the impact that it may have on your blood sugars. So now, you can give fruit a chance and enjoy nature’s dessert.