If you’re new to the ketogenic diet, you probably know that you’re be slashing your carb goals down to about 20-50 grams per day, depending on your specific macros requirements. When you’re cutting down on carbs, this eliminates white rice, white bread, white pasta – but surprisingly, reducing carbs has a big impact on what type of fruit you can eat. One medium banana (“medium” is about seven inches long) contains about 100 calories and 27 carbs. If your goal was 20 grams of carbs per day, one banana would put you over your limit. So, does that mean you can’t have fruit on keto?
Yes, you can, but stick with berries or avocados to get your fruit fix. Half of a cup of raw blackberries contains about 7 grams of carbs – a much better swap! Raw raspberries contain about the equivalent amount of total carbs – about 7 grams per half-cup. Raw raspberries also contain 8 grams of fiber (per cup), vitamin A, vitamin C (54% of your daily requirement!), vitamin K, and folate.
Swapping a banana for berries is a more keto-friendly option, but it’s also a smart way to sneak more micronutrients into your daily menu. Micronutrients – which are the various vitamins and minerals you need – help your body function, prevent vitamin deficiencies, and boost your immune system.
Berries aren’t your only option for fruit on keto. Avocados – which are sometimes mistaken for a vegetable – are also a keto-friendly fruit. Avocados also serve up a healthy serve of fat. One cup of mashed avocado contains 35.4 grams of fat. Avocados make a great substitute for mayo or cheese; mash an avocado and use it as a spread on a keto-friendly wrap, layer with darkly leafy greens, bacon, grilled chicken, and voila, you’ve got a healthy keto-approved lunch.