The keto diet is a low carb, high fat diet that drastically reduces the amount of carbs in your diet and replaces it with fat. This reduction in carbs puts your body into ketosis, which has been touted as being beneficial in losing weight and reducing blood sugar and insulin levels. The diet typically consists of eating 70% fat, 20% protein, and only 10% carbs. Generally, this breaks down to limiting carbs to around 20 to 50 grams per day. Due to this, many high carb foods are off-limits in this diet, including certain types of fruit. However, you don’t need to give up fruit altogether on a keto diet. Some fruits are low in carbs and can be eaten as part of a well-balanced keto diet.
How to Choose Keto Friendly Fruit
Fruit can be tricky on a keto diet. For example, a single banana contains 27 grams of carbs. That’s more than your entire daily allotment of carbs in a single piece of fruit! But don’t dismay. There are still many types of fruit you can eat on the keto diet without kicking yourself out of ketosis.
First of all, you need to pay attention to net carbs. Net carbs are the amount of carbs in food that you can digest and use for energy. The body doesn’t break down fiber, which causes it to pass through our digestive system unchanged. Therefore, to get the “true” carb count of a particular food, you can figure out the net carbs. To calculate this figure, you simply take a food’s total grams of carbs and subtract the grams of fiber. Since fruit is typically high in fiber, this handy trick works really well for fruit (it’s also useful for calculating carbs in vegetables).
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Top 10 Keto Friendly Fruits
If you’re on the keto diet and are craving some fruit, don’t worry. There are plenty of low carb fruits you can enjoy. Here are ten favorites:
Avocados are a staple on the keto diet. They’re rich in healthy fats and clock in at only two net carbs. They’re also high in essential vitamins and minerals, including potassium and vitamins A, D, E, and K.
Raspberries have a pop of tart flavor that’s simply irresistible. Plus, one cup only contains seven grams of net carbs. They also provide potassium to improve heart function and lower blood pressure and omega-3 fatty acids to help prevent heart disease.
Blackberries are packed with vitamins A, C, and K, as well as plenty of antioxidants and phytochemicals. They clock in at just over four grams of net carbs for 100 grams of blackberries.
High in antioxidants and flavonoids, blueberries have been found to help your memory, decrease inflammation, improve heart health, and more. They contain nine grams of net carbs per one-half cup serving.
Lemons are great for flavoring a glass of water or for creating a killer salad dressing. They aid in digestion, prevent oxidation, provide vitamin C and potassium, and so much more. Plus, one medium lemon contains approximately 4 grams of net carbs.
Coconuts may not be what you first think of when you think of fruits, but these tasty treats be a fruit, nut, or a seed. They’re packed with vitamin B6, iron, and minerals, including magnesium, zinc, and copper. A one-half cup serving of shredded coconut meat has only 2.5 grams of net carbs.
Plums are rich in a variety of vitamins and minerals and may help manage blood sugar levels, heart health, and cognitive function. The good news for keto followers is that they only contain 7.5 grams of net carbs per serving.
Kiwis contain nine net carbs per serving. They’re sweet, succulent, and full of beneficial nutrients such as fiber, vitamins C, E, and K, potassium, folate, and copper.
Cherries are a great source of antioxidants and anti-inflammatory compounds that help ward off heart disease, cancer, Alzheimer’s, and more. They contain nine grams of net carbs per one-half cup serving.
Clementines, the most adorable citrus fruit, may aid in skincare, digestive health, and heart health. Besides being sweet and tasty, one medium clementine contains just nine grams of net carbs.
These keto friendly fruits are easy to add in to your diet while keeping your daily allotment of carbs to 20 to 50 grams per day. Incorporating these fruits into your diet can help give you a fruit fix without knocking yourself out of ketosis.