A person on the ketogenic (keto) diet eats low-carb foods and high amounts of fat. This rules out a lot of fruit from the diet. But if you’re on this diet and you love fruits, there are a few low-carb fruits like avocados and berries that you can indulge in.
What is the keto diet?
The keto diet reduces your intake of carbs to send your body into a state called ketosis that burns fat for energy instead of carbohydrates or sugars.
To stay in ketosis, you should only consume five to 10 percent of your calories from carbohydrates, or about 20 g total per day for the average dieter. A person on the diet also eats moderate amounts of protein and high amounts of fat.
Most fruits are high in carbohydrates. For example, a medium-sized apple contains about 20-25 g of carbs, which is the limit for carbs for one whole day.
Thankfully, there are some low-carb options that you can enjoy if you love snacking on fruits.
Low carbs, high fiber
Avocados are popular among keto dieters because they’re rich in fiber, healthy monounsaturated fats, vitamins, and minerals – yet they’re very low in carbs.
According to Sarah Jadin, a registered dietitian who specializes in keto diets, the serving size of avocado may vary. Some will say that 1/4 of the fruit is enough while others believe 1/2 is enough.
The California Avocado Commission suggests a serving size of 1/3 of a medium avocado, which is less than one net gram of carbs.
Net grams of carbohydrates refers to the total carbs minus the grams of fiber. A single avocado only has two net grams of carbs. (Related: Your go-to guide to the best low-carb fruits to eat while on the keto diet.)
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Some dieters may suffer from keto diarrhea or constipation, and these conditions can occur because you don’t get enough fiber. This is why it’s important to consume fiber-rich plant foods, like avocados and berries.
A cup of blackberries has around eight grams of fiber, which is almost one-third of your recommended daily value. A single cup of blackberries contains six net grams of carbs, which fits into the keto diet.
Data published in the International Journal of Molecular Sciences suggests that blackberries (and raspberries) are full of antioxidants that minimize inflammation and prevent certain diseases, such as cardiovascular disease and certain types of cancer.
Fruits that taste sweet are usually high in carbohydrates. In fact, blueberries have more carbs than blackberries, which aren’t as sweet as the former.
A single cup serving of blueberries has at least 17 net grams of carbs, which is higher than the other berries included in this list. However, you can incorporate a 1/4 to 1/2 serving of blueberries into your daily menu while staying in ketosis.
Even though coconuts are sometimes classified as nuts or seeds, the fruit is still a keto-friendly food. A half-cup of coconut has 13 g of healthy fat and only 2.5 net grams of carbs.
Coconuts can be purchased dried or canned. When buying canned coconut, buy products that don’t have any extra sugar added. Alternatively, you can purchase an entire coconut and scoop the meat out yourself.
People don’t usually snack on sour lemons, but you can use the bright yellow fruits to make flavored water or add them to a soothing cup of tea. The juice squeezed from a lemon wedge contains less than 1/2 net gram of carbs and only two calories, as well as some calcium and vitamin C.
Limes are similar to lemons, so feel free to add some lime juice to a glass of water or a cup of tea when you want to have a citrusy drink.
Raspberries taste good on almost anything. A 1/4 cup of the berries contains only 1.5 net grams of carbs, or around 10 percent of your daily carbohydrate allowance. Don’t fret about snacking on raspberries because they’re also rich in vitamins C and K.
If you’re on a keto diet, you can snack on a cup of yogurt with raspberries every day without having to worry about your carb intake.
A 1/4 cup serving of strawberries contains around two net grams of carbs while a full cup of the berries has about eight net grams of carbs. You can snack on either serving size, but your choice may depend on the other foods that are on your menu for the day.
Strawberries are also a versatile fruit. You can snack on plain strawberries, or you can add the berries to some Greek yogurt. Strawberries can also be tossed in a salad or used to flavor water.
Visit Fruits.news for more articles on low-carb fruits that can best complement your keto diet.
Sources include:
Health
Healthline
NCBI.NLM.NIH.gov
