What Are The Best Low-Carb Fruits To Include On A Keto Diet?

Fruit is known to be high in carbs, so you might think nature’s candy is outside the realm of the modern high-fat, low-carb keto genic diet.

With the right choices, you can enjoy fruits on the keto diet. You need to know the right fruits through the keto diet foods list and then enjoy them in moderation.

An introductory book on the keto diet and ketosis

First, it is important to understand how the keto diet can help you lose weight. The idea is to get your body into ketosis, a normal metabolic state that causes it to burn fats instead of carbohydrates. This happens because, on a keto diet, you typically eat 50 grams (g) or less of carbs per day, says Deborah Malkov-Cohen, RD, CDCES, a registered dietitian in New York City. Although there are many variations of the keto diet, according to the Cleveland Clinic, the standard approach to this plan requires getting 70 to 80 percent of your calories in fat, 20 percent in protein, and 5 percent in carbohydrates.

The best keto fruits are avocado, berries, and lemon

Avocados, berries, and lemons are keto-friendly fruits when eaten in moderation.

Fruit is known to be high in carbs, so you might think nature’s candy is outside the realm of the modern high-fat, low-carb ketogenic diet.

With the right choices, you can enjoy fruits on the keto diet. You need to know the right fruits through the keto diet foods list and then enjoy them in moderation.

Since some fruits are higher in carbfRhubarbohydrates than others, knowing which types to avoid is key to speeding up weight loss and reaping the other potential benefits of the keto diet. Know that large, randomized controlled trials of the keto diet are limited, so it’s unclear whether the keto diet is safe and effective for long-term follow-up, according to Harvard Medical School.

Before jumping on the shopping cart, it’s important to know that keto may pose health risks to some individuals, including people with type 1 and type 2 diabetes, those who take medication, those at risk for heart disease, and people who have health problems. in the kidneys. disease, and pregnant or breastfeeding women, according to a recent review.

Tori Smith, RDN, founder of Yes! Nutrition is based in Dayton, Ohio. Smith says fatigue, irritability, headache, and nausea are all symptoms of the keto flu. Fortunately, the keto flu only lasts for one to two weeks. Make sure your healthcare team knows if keto is right for you so that you can make an informed decision.

The best fruits to eat on a low carb ketogenic diet

If you decide that keto fits your health goals and you want to add fruit to your meal plan, choose fruits with low net carbs, which is the total amount of carbohydrates in the fruit minus the fiber. Content, according to the website for the popular low-carb Atkins diet (because the body can’t digest fiber). According to the healthy lifestyle website Ruled.me, the keto diet allows for about 25 grams of net carbohydrates per day. Nutritionists recommend reaching for the following fruits.

  • Avocados

Can’t get enough avocado? Now you have a great excuse to eat more hearty greens. According to data from the US Department of Agriculture (USDA), half a cup of sliced ​​avocado contains about 11 grams of fat and less than 3 grams of carbohydrates. Because of their fat content, they can be nutrient dense (the same half-cup serving has 117 calories), making some even go as a sandwich spread, salad topping, or dip. You also get plenty of fiber (17.5 percent of the Daily Value, or DV) and potassium (354 milligrams [mg], or 7.5 percent of the DV).

  • Blackberries

Whether you add them to a recipe or add a handful of them to a raw snack, blackberries can be a great addition to your keto meal plan. One and a half cups contains no fat (less than half a gram) and is low in net carbs, just 3 grams, according to USDA data. The same size provides about 4 grams of fiber (13 percent of your DV) and 3.5 grams of sugar. Also, blackberries contain 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-calorie fruit is a great snack for weight loss, as it contains about 31 calories per cup.

  • Tomatoes

Some people associate tomatoes with vegetables, but tomatoes are actually a fruit. According to USDA data, one cup of cherry tomatoes contains less than 30 calories and about 4 grams of net carbs. The low calorie count is due to their high water content, but research shows that tomatoes contain several antioxidants, including beta-carotene, vitamin C, and lycopene. A study published in the journal Molecules in June 2021 found that lycopene, a plant pigment, has anti-cancer properties and may help prevent heart disease.

  • Rhubarb

According to the Old Farmer’s Almanac, this red-colored fruit is not often found outside of its growing season, from spring to midsummer, when it can be frozen or pickled. According to USDA data, a solid cup of this tangy product provides more than 2 grams of fiber for 26 calories. It also contains some extra protein, potassium, and vitamins C and A. The fruit’s tart flavor can be enjoyed raw, roasted or blended into a small, low-carb smoothie. Be sure to remove the leaves before eating, as they can be toxic in large doses due to oxalic acid, according to MedlinePlus.

  • Star Fruit

Carambola, or star fruit, is native to Asia and is more common in the United States, according to the USDA. It is named after how it looks when cut and has a sweet and sour taste. And it’s worth a try if you’re on a keto diet and want to add some variety to your diet. One cup of cubed star fruit contains about 5g of net carbs, with roughly 4g of fiber per USDA. It is low in calories (about 40 per cup) and contains potassium and vitamin C.

  • Raspberries

These fruits contain flavonoids, powerful antioxidants that help lower blood pressure, promote healthy arteries and reduce the risk of heart disease, according to an article published in the International Journal of Molecular Sciences in June 2021. One cup of fresh raspberries contains 64 calories but 8 grams of fiber. With only 5 grams of sugar, the net carbs in that serving are just under 7 grams, according to USDA data. They are great as a snack or as an addition to oatmeal or yogurt.

  • Cantaloupe

Like most melons, cantaloupe’s high water content makes it hydrating and low in calories, about 54 per cubic cup, according to USDA data. While its fiber content is nothing to brag about, with less than 2 grams per cup, and about 13 grams of sugar, beetroot packs a decent amount of carbs per serving, making it perfect for most keto plans. Like other fresh fruits, cantaloupe is packed with vitamins and nutrients like potassium, vitamins C and A, and beta-carotene. 

  • Strawberries

Strawberries are another delicious, sweet and filling fruit that you can eat in moderation on a keto diet. According to USDA data. One cup of sliced ​​strawberries contains more than 3 grams of fiber and about 9 grams of net carbohydrates. With 53 calories per cup, strawberries are a low-calorie addition to yogurt, cereal or smoothies. According to a study published in August 2021 in Plants, strawberries have antioxidant and anti-inflammatory benefits. They also provide plenty of antioxidant vitamin C.

  • Watermelon

With just 46 calories per 1-cup cube. According to USDA data, this watermelon is a refreshing way to get keto-friendly fruit. Like other watermelons, it’s not a fiber star, but it’s high water content keeps calories and carbs in check. At less than 12 grams per cup. Researchers at the USDA Agricultural Research Service recently identified more than 1,500 beneficial phytochemicals in watermelon, including antioxidants and lycopene.

  • Lemons

This citrus, sunflower and its juice are keto-friendly, so go ahead and add a wedge or juice to ice water. According to USDA data, one lemon juice contains 3 grams of carbohydrates and only 11 calories. However, according to the Cleveland Clinic, you’ll still get a dose of immune-boosting vitamin C. An antioxidant that fights free radicals (compounds associated with aging and chronic disease) and promotes healthy digestion.

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Alfie Theo
Alfie Theo
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