Can you eat fruit on a ketogenic diet?
While it may seem a bit surprising to see fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. In short, it’s best to avoid most fruits except for low glycemic fruits such as berries, avocados, olives, and tomatoes, which you can eat in moderation. A low-carbohydrate, ketogenic diet combines two approaches that, on their own, improve blood glucose control: weight loss and a reduced-glycemic index diet. Below, we’ll take a closer look at some of the best keto fruits you can eat on a low carb diet and what you should avoid.
When people switch to a ketogenic diet, fruit can be an area of confusion. On the ketogenic diet, however, fruit consumption can make it difficult to keep our carbs restricted below 30g per day so we can enter ketosis. In most cases, just one piece of fruit will make up the majority of our daily carb intake on keto. Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.
If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.
Since the ketogenic diet allows for a good amount of vegetables to be eaten, you won’t be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.
Though you’ll find dozens of low-carb fruits you can incorporate into your keto lifestyle, there are three in particular that we’ve found to be the absolute best for keto:-
The Lowest Carb, Most Versatile Keto Fruit Being very low in carbs and packed with healthy fats, fiber, and electrolytes, avocado is a nutritional powerhouse of a keto-friendly fruit. It is also one of the most versatile fruits for the keto diet. For example, you can use avocado to add a velvety texture to keto ice cream, provide a satisfying fudginess to low carb brownies, or turn it into an edible bowl for delicious savory toppings, among others.
The 2nd Lowest Carb Fruit & Perfect for Savory Keto Meals Tomatoes are a keto staple for many savory recipes. They are the perfect base for keto sauces and soups and can be eaten roasted, sun-dried, or raw with other keto foods. This keto fruit is also a great source of vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene, which has been linked to a reduced risk of heart disease and cancer.
3. Low Carb Berries:-
Nature’s Low Carb Candy By “low carb berries”, I mean blackberries, raspberries, and strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.
How Much Fruit Can You Eat on the Keto Diet?
It is best to think of fruit as a supplement to your keto diet, not as a significant component. Most of your carbs, fat, protein, vitamins, and minerals should be coming from meat, seafood, high-fat dairy, low-carb vegetables, and some nuts/seeds. By eating in this way, you’ll likely have 5-10 grams of net carbs to spare on a 100-gram serving of the lower carb sweet fruits, such as raspberries, strawberries, starfruit, and watermelon, without preventing ketosis. That being said, the two lowest carb fruits, avocado and tomato, can be eaten a bit more liberally on keto. Many keto dieters, for example, have added a whole avocado (~200 grams) into their daily diet without any issues.