fruit on the keto diet

Wondering if you can still eat your favorite fruit on the keto diet? When following a strict ketogenic diet plan, eating too many net carbs can increase your blood sugar, kicking you out of ketosis. Unfortunately, fruits get a bad rap on the keto diet as they contain a high amount of fructose or fruit sugar. But here’s something that might surprise you: there are several fruits that can be beneficial for your health without interrupting ketosis.

 

Best Keto Fruits

We know that fructose can easily kick you out of ketosis. But when it comes to this fruit sugar, not all fruits are created equal. Some fruits are jam-packed with nutritional value without the sugar. Often, the micronutrient profile of low-carb fruits far outweighs any possible downside of the sugar found in them. So, what fruits can you eat on the ketogenic diet?

Berries (Strawberries, Blueberries, Blackberries and Raspberries)

This family of fruits shares many characteristics, one of them being that they are all keto-approved. Not only are berries considered keto-friendly fruits, but they can provide that sweet snack your taste buds are craving.

Strawberries, blueberries, blackberries, and raspberries are all relatively low-sugar fruits and they are packed with vitamins, minerals, and antioxidants.

keto fruit blueberries

Berries are known to be among the top-rated fruits for vitamin C and antioxidant power. Studies show that berries help to reduce inflammation, protecting against a large number of chronic diseases such as Alzheimer’s, diabetes, cardiovascular diseases, etc. [1][2][3][4]

Looking for some fruit-friendly keto recipes that you can include in your diet? Try some raspberry lemon popsicles, strawberry shortcakes or some strawberries and whipped cream for a sweet, satiating treat.

Nutritional Values:

Strawberries

  • 100-gram serving
  • 32 calories
  • 2g fiber
  • 7g net carbohydrates

Blueberries

  • 100-gram serving
  • 57 calories
  • 4g fiber
  • 6g net carbohydrates

Blackberries

  • 100-gram serving
  • 43 calories
  • 3g fiber
  • 3g net carbohydrates

Raspberries

  • 100-gram serving
  • 52 calories
  • 5g fiber
  • 5g carbohydrates

Starfruit

While starfruit is rare and often overlooked, it’s a great fruit to indulge in while on the keto diet. This tropical fruit can add quite the variety to your keto diet if you’re looking to mix it up. A half-cup serving of starfruit has plenty of vitamin C and potassium, making it a great source of antioxidants.

Nutritional Value:

  • 100-gram serving
  • 31 calories
  • 2.8g fiber
  • 7g net carbohydrates

Avocados

Avocados are one of the more popular fruits consumed on the keto diet for their high-fat qualities. But this isn’t the only reason avocado makes for great keto-friendly fruit. It’s a keto-superfood due to its low-carb count, low-protein profile and all-around great snack option.

It consists of high levels of healthy monounsaturated fats and has a higher potassium content than bananas. It also increases the absorption of fat-soluble nutrients from all the vegetables you eat such as vitamins A, D, K, and E.

Nutritional Value:

  • 100-gram serving
  • 160 calories
  • 7g fiber
  • 3g net carbohydrates

Tomatoes

Tomatoes are often mistaken as a vegetable. While they’re considered a fruit, you can use them as you would a vegetable. You can eat them raw or cooked and prepare them in a variety of different ways. In a keto diet, tomatoes are often used as a sauce or a way to enhance the flavor of certain dishes.

Tomatoes are packed with lycopene, an antioxidant that can help reduce the risk of heart disease. However, the carb count can add up rather quickly so it’s important to be aware of how much you’re eating or adding to recipes. [5]

keto fruits tomato

Nutritional Value:

  • 100-gram serving
  • 18 calories
  • 2g fiber
  • 7g net carbohydrates

Melons

While melons may not be the first fruit to come to mind when you think of low-carb keto fruits, they offer a relatively low carb count making them a keto-friendly fruit when consumed in moderation. The four melons with the least amount of carbs per serving include casaba melon, watermelon, cantaloupe and honeydew.

Nutritional Values:

Casaba Melon

  • 100-gram serving
  • 28 calories
  • 0.8g fiber
  • 9g net carbohydrates

Watermelon

  • 100-gram serving
  • 30 calories
  • 0.4g fiber
  • 8g net carbohydrates

Cantaloupe

  • 100-gram serving
  • 34 calories
  • 0.9g fiber
  • 8g carbohydrates

Honeydew

  • 100-gram serving
  • 36 calories
  • 0.8g fiber
  • 9g net carbohydrates

 

Fruits to Avoid

Now that we know what fruits we’re allowed to have on the ketogenic diet, the question becomes, “Which ones should we steer clear of?”

Most fruits consist of high amounts of sugar and fructose, which automatically eliminates them from being keto-approved. Some individuals make the mistake of consuming too many fruits without knowing their effects which is a top mistake among new keto-dieters. Fruits you should avoid on the keto diet include the following:

  • Oranges
  • Grapes
  • Mangos
  • Bananas
  • Pineapples
  • Papayas
  • Apples
  • Fruit smoothies (especially the pre-packaged ones)
  • Dried fruit (such as raisins and dates)
  • Fruit juices (such as apple and orange juice)
  • Fruit syrups.

Apart from these fruits, honey must also be avoided. Many people consume it as a healthy sugar alternative in their various meals and drinks, but honey can interrupt ketosis rather quickly as it contains 17 grams of carbs per serving. That’s a lot of carbs for a little extra sweetness.

 

Considerations Before You Buy

Now that you know which keto fruits you can and cannot eat on the diet, what are some things you should be conscious of when shopping for your keto-friendly fruit in the store?

Choose Organic: While there may be some debate about organic vs. non-organic fruits and vegetables, make no mistake that choosing organic fruits is extremely important. Organic fruits are free from pesticides, eliminating your risk of developing pesticide-related illnesses and cancers.

Choose Real Fruit, Not Juice: In regard to how you consume your fruit, make sure you’re consuming raw, organic fruit rather than going for juices. In most cases, the process of making juice gets rid of most (if not all) the essential vitamins and fibers of the fruit. In this case, the juice is more like sugar water, which is a sure-fire way to rapidly increase your blood sugar levels and kick you out of ketosis.

 

Can You Eat Fruit on a Keto Diet?

So, can you eat fruit on a keto diet? The answer is yes — if you’re eating low-carb fruits in moderation. Fruits such as berries, starfruit, melons, tomatoes and avocados are a great way to satiate your sweet cravings while staying in ketosis and getting your daily serving of antioxidants.

If you’re new to the keto diet or have been following the diet for a long time, there’s no reason to avoid fruits completely. Add a serving of keto fruit to your next breakfast or lunch or even have them as a pre-workout or post-workout snack if you feel like your body is craving some sugar.

Want to learn more about keto-friendly foods? Check out The Keto Diet for Beginners and our Top 6 Must Have Keto Vegan Foods.

 

References

  1. Azzini E, Vitaglione P, Intorre F, Napolitano A, Durazzo A, Foddai MS, Fumagalli A, Catasta G, Rossi L, Venneria E, Raguzzini A, Palomba L, Fogliano V, Maiani G. Bioavailability of strawberry antioxidants in human subjects. Br J Nutr. 2010 Oct;104(8).
  2. Hong-Mei Zhang, Lei Zhao, Hao Li,Hao Xu, Wen-Wen Chen and Lin Tao. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. 2014 Jun; 11(2).
  3. Virachnee Lohachoompol, George Srzednicki, and John Craske. The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing. J Biomed Biotechnol. 2004 Dec 1; 2004(5).
  4. Joseph SV, Edirisinghe I, Burton-Freeman BM. Berries: anti-inflammatory effects in humans. J Agric Food Chem. 2014 May 7;62(18).
  5. Böhm V. Lycopene and heart health. Mol Nutr Food Res. 2012 Feb;56(2).
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