A ketogenic, or keto, diet is a very low-carb, high-fat diet plan where carb diets are usually limited to less than 20-50 grams per day. Therefore, many high-carb foods are considered unlimited in these foods, including certain types of cereals, starchy vegetables, legumes, and fruits. However, some fruits are low in carbs and can get into a round keto diet.
Some also have high fiber, a non-digestible carb type that does not take into account your daily carb value. That means they contain fewer carbs or are digestible. This is calculated by removing grams of fiber from whole grams of carbs.
Keto Fruits for Health
Although avocados are commonly named and used as a vegetable, they are thought of as fruit as a fruit. Due to its high content of healthy heart fat, avocados add more to the ketogenic diet.
They are also low in net carbs, have 8.5 grams of carbs, and about 7 grams of fiber in 3.5-ounce (100-gram) servings. Avocados provide a wide range of essential nutrients, including vitamin K, folate, vitamin C, and potassium.
Watermelon is a delicious and easy-to-add fruit to add to a ketogenic diet. Compared to other fruits, watermelon is much lower in net carbs, with 11.5 grams of carbs and 0.5 grams of fiber per 1 (152-gram) cup.
That said, depending on your daily carb diet, you may need to adjust your portion sizes to fit the watermelon in your diet. Watermelon is equally rich in various vitamins and minerals, including vitamin C, potassium, and copper.
Also, it contains lycopene, a plant ingredient that acts as an antioxidant to reduce cell damage and fight infections.
Strawberries are nutritious, delicious, and full of health benefits. Low in carbs and high in fiber, strawberries can get seamlessly into a low-carb or ketogenic diet.
In fact, 1 (152-gram) cup of strawberry feed provides just 11.7 grams of carbs and 3 grams of fiber. Strawberries are also an excellent source of other micronutrients, including vitamin C, manganese, and folate.
Also, like other berry varieties, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins.
Lemons are a popular citrus fruit used for flavoring drinks, food, and desserts. Lemons can be a great addition to a ketogenic diet, with about 5.5 grams of carbs and 1.5 grams of dietary fiber per fruit.
They are rich in pectin, a type of fiber that can help boost blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Lemons are also high in other nutrients, including vitamin C, potassium, and vitamin B6.
Although used as a vegetable in many foods and cooking, tomatoes are considered a fruit vegetable. With a much lower carb count than most other fruits, tomatoes are easy to balance with a balanced ketogenic diet.
One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber.
In addition, tomatoes are low in calories and have beneficial plant nutrients, including lycopene, beta carotene, and naringenin.
In addition to being one of the most healthy berries, raspberries are a great addition to a low-carb or ketogenic diet. In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, because this serving size contains 15 grams of carbs and 8 grams of fiber.
Each function also provides a good amount of vitamin C, manganese, vitamin K, and copper. In addition, raspberries are high in antioxidants that can reduce inflammation and reduce the risk of chronic disease.
Peaches are a type of stone fruit that is known for their soft skin and sweet, juicy flesh. They are low enough in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams).
By limiting the size of your portion and pairing peaches and other low-carb foods, you can incorporate this delicious fruit into your healthy diet.
In addition, they are rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin.
According to a study of 1,393 people, regular consumption of peaches and other fruits and vegetables high in flavonoids and stilbene may be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease.
Cantaloupe is a type of muskmelon that is closely related to other types of watermelons, such as watermelon and honeydew. Each serving of cantaloupe is small in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams).
Also, just one serving provides a good dose of folate, potassium, and vitamin K. It is also one of the best sources of beta carotene, a type of color plant that plays a key role in body function and eye health.
However, depending on your daily carb diet, you may want to choose a smaller portion size to fit the cantaloupe in your diet.
The fruit of the star
Also known as carambola, the star fruit is a tropical, star-shaped fruit native to Southeast Asia. Although star fruit is not as common as many other types of fruit, it is a popular method for those who are ketogenic due to its low carb content.
In fact, 1 cup (108-gram) of star fruit contains just 7.3 grams of carbs and 3 grams of fiber. Star fruit is also rich in vitamin C, copper, potassium, and pantothenic acid.
Can you eat fruit on keto?
Avocado, raspberries, 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 off-limits on the trendy high-fat, low-carb ketogenic diet. Think again. With the right picks, you can enjoy fruit on a keto diet.
Can I eat apples on keto?
An apple a day may keep the doctor away, but it really has no place on a keto diet. One medium apple has more than 20 g of net carbs — enough to blow someone's entire carb allotment for the day.
Can you eat bananas on keto?
Even though they're loaded with nutrients and are surprisingly good for your hair and skin, bananas are basically off the table when you're eating keto. Why? They've got a whopping 31 grams of carbs per banana. Eat one, and you're almost at your quota for the day.