10 Best Keto Fruits
When people think about carbohydrates, they usually think bread, rice, pasta, and baked goods. However, carbohydrates are in our fruits and vegetables as well.
Not all carbohydrates are the same. The carbohydrates in a piece of cake are probably not as healthy as the carbohydrates you find in an apple. Regardless, if you are on a ketogenic diet or considering one, you want to be watchful of your carbohydrate consumption.
Although fruits have carbohydrates, they do not have to be eliminated to reach ketosis. This is great, as fruits are filled with vital vitamins and minerals that fuel the body and can aid in fighting off disease. However, on a ketogenic diet, you want to limit your carb intake to less than 20 grams per day.
Keto Fruit #1: Raspberries
Raspberries have a very low carbohydrate content. In fact, a half cup of raspberries contains 3 grams of net carbohydrates. There is a difference between total carbohydrates and net carbohydrates. In calculating net carbs, many people will take the total number of carbohydrates from the product and subtract fiber amount. This is because fiber is not absorbed by the body, thus has little effect on blood sugar. Many fruits and vegetables will specify net carbs as they tend to be high in fiber.
Raspberries are a prime example of that difference. The total carbohydrate amount of ½ cup of raspberries is 7 grams. However due to 4 of those grams being from fiber, that amount is subtracted.
Keto Fruit #2: Avocados
Often, we forget avocado is a fruit and contribute it to the vegetable family. However, avocado is in fact a fruit. Avocados are very ketogenic friendly as not only are they low in carbohydrates they are also high in fat. Two tablespoons only have 0.5 grams of carbohydrates and 5 grams of fat.
In addition to their high fat and low carbohydrate content, avocados are nutrient powerhouses. They contain a significant amount of fiber, vitamin K, potassium, folate, and vitamin C. Thus, if you are worried the ketogenic diet will deprive you of key vitamins and minerals, avocados are a good fruit to incorporate into the diet.
Keto Fruit #3: Strawberries
Berries tend to be low carbohydrate, and strawberries have one of the lowest carbohydrate contents in the berry family. In one cup of strawberries, there are roughly 8 grams of carbs, cut that into a half cup and you’ll be able to narrow it down to just 4 grams and still be able to enjoy its great taste as well as reap the benefits of its numerous vitamins and minerals.
Strawberries are great because they can be easily incorporated into the diet. In addition, the fruit is high in vitamin C, folate, manganese, potassium, and fiber. Its vitamin C content is especially impressive. In just a ½ cup of strawberries, you can fulfill 80% of the daily value of the vitamin.
Keto Fruit #4: Blackberries
Blackberries are rich in fiber. Fiber has two forms, soluble and insoluble. Soluble fiber dissolves in water and is the form of fiber that is believed to decrease cholesterol levels and maintain blood sugar levels. In addition, it slows the absorption of food. Thus, it will keep you feeling full longer. Insoluble fiber does not dissolve in water. Instead it adds bulk to stools and allows for stools to pass freely through the digestive tract.
In just one cup, blackberries have 4 grams of fiber. This is 15% of the daily requirement. Most people do not get enough fiber in their diets.
Keto Fruit #5: Honeydew
Honeydew is great on a summer day due to its juicy refreshing taste. Honeydew has 8 grams of carbohydrates per half cup. In addition, the fruit has many health benefits.
Hydration requires not just water but proper electrolytes as well. Honeydew is 90% water and contains numerous electrolytes such as potassium, magnesium, sodium, and calcium, which aid in hydration. The combination of water and nutrients in the fruit makes honeydew great for hydration after a long workout or is a good way to stay hydrated if you’re trying something different from plain water.
Keto Fruit #6: Olives
When people think about fruit, olives are not something that comes to mind. Well, not only are olives fruits, they are also low in carbohydrates and fat. This makes it great for ketogenic diets. In a ½ cup of olives, there is a total of 3 carbs, and 2 grams of these carbs come from fiber. In addition, the fruit has 12 grams of fat. This high fat content comes with only 110 calories. This makes it a great ketogenic fruit since 80% of a ketogenic diet should be from fat.
In addition to its low carbohydrate profile, the fruit is great for heart health. Olive oil contains biophenols, which suppress the oxidization of LDL (or “bad cholesterol”), which has been shown to play a role in the development of cardiovascular disease. High levels of LDL in the blood amplify oxidative stress, which hardens the arterial walls (called atherosclerosis). The biophenols in olives reduce blood pressure, therefore reducing the development of arterial plaque as well.
Keto Fruit #7: Citrus
Worried you might have to cut back on the lemons and limes you put in your water or to season your food on the keto diet? Well, no worries because lemons and limes are safe on the keto diet. In addition, lemons and limes provide a significant amount of vitamin C and antioxidants for just 4 to 5 grams of carbs. However, because most people only sprinkle or squeeze lemons or limes on food or in water, chances are you aren’t even consuming a full serving.
Citrus such as lemons and limes are great for keto. However, be wary of oranges and grapefruit. These fruits contain significant amounts of carbs in comparisons to lemon and limes.
Keto Fruit #8: Coconut
Coconuts are often forgotten as they are not commonly consumed. However, this fun tropical fruit is a ketogenic fruit. Some say coconuts are not a fruit. Rather, some state the food item is seed. And some say the food is both.
In just a ½ cup of coconut, there are 13 grams of fat and just 2.5 grams of net carbohydrates. Coconuts can be tricky to work with. However, the benefits are worth it. It is recommended to open the coconut, scoop out all the meat, and store in the fridge. Coconut can also be bought dried or canned. If you are buying the canned version, make sure to pay attention to the labels. Some versions may have a significant amount of added sugar.
Keto Fruit #9: Blueberries
When it comes to fruit, and many food items, typically the sweeter the taste, the more the carbohydrates. Thus, this is probably why we see that blueberries have more carbohydrates in them then the other berries.
A one cup serving of blueberries yields 17 grams of carbohydrates. This is fairly high if your limit is 20 grams of carbs a day. However, if you simply take a quarter of that serving you can definitely fit blueberries into your diet. This is a great tactic for individuals who really enjoy blueberries and do not wish to completely eliminate it from their diets.
Keto Fruit #10: Tomatoes
Although tomatoes usually get lumped in with the vegetable family, they are a fruit. In addition to being a ketogenic-friendly fruit, tomatoes are also loaded with antioxidants. Just some of these antioxidants include lycopene and vitamin C. Lycopene is a red carotene and is found in red and dark orange food items such as watermelon, carrots, and papayas. Tomatoes have one of the highest amounts of lycopene.
Tomatoes can easily be incorporated into many meals. Cherry tomatoes are easy to pack as snacks and taste very good with hummus, avocado, or salt and pepper!
