When it comes to veggies, you’ll want to avoid starchier veggies like yams and sweet potatoes and include low-carb veggies, such as:
Tomatoes, avocados, and green beans are also welcome on your keto dinner table.
When it comes to other veggies, like beets and rutabaga, these can be consumed in smaller amounts by some keto dieters, and others will completely avoid them. Remember, beans, corn, grains, and potatoes aren’t good keto options.
Unless you’re a carnivore, you might be wondering about fruit. Fruit is certainly limited on keto, but, in moderation, you can enjoy lower carb fruits like:
Some fruits are more debatable. Take kiwi as an example. One medium kiwifruit has around 8.8 grams of net carbs, which is higher in carbs than traditionally keto-friendly fruits; however, if you’re really craving it, just one kiwi shouldn’t be enough to disrupt ketosis. Be mindful of your net carb count for the day. Some people on keto eat up to 50 grams of carbs daily. One-quarter of a grapefruit has around 4 grams of net carbs, so it’s possible to include some fruits as long as it’s in moderation and fits within your daily carb count [1,2].
Most other fruits, such as oranges, grapes, mangos, and pineapples, aren’t suitable. Dried fruits, most fruit smoothies, fruit juices, and fruit syrups are also off the menu.
Tip: White-fleshed fruit like apples, bananas, and pears are typically higher in carbs and should be avoided on a low-carb diet. That being said, one or two slices of an apple probably aren’t enough to kick you out of ketosis, but it depends on your goals, preferences, and individual metabolism.
Tip: Adding fat like coconut cream or whipped cream slows the blood sugar rise associated with eating fruit. Berries and cream for dessert, anyone?