Did the ketogenic diet scare you away from eating fruit? Despite what you may have read, keto-approved fruit is a real thing. The keto diet does not make you to say goodbye to fruit forever, but it is integral to know that not all fruits are keto-friendly.
Many fruits have a high fructose content, and fructose is a big “no no” for people trying to remain in ketosis. Excess fructose is metabolized by the liver, which turns it into fat that typically gets stored in the abdominal area. Fructose-rich fruit need to be omitted from the keto diet in order to avoid blood sugar spikes, which releases insulin (also known as the fat storage hormone). You don’t want your body retaining fat if you are trying to kick it into ketosis.
Why Must You Limit Sugar?
Processed sugar and sugar in fruit are far from the same thing. Sugar is a carbohydrate, and the goal is to drastically limit carbohydrates on the keto diet. Excess sugar consumption can lead to blood sugar spikes, causing you to crave foods you are trying to avoid on keto. Sugar has the ability to trigger the reward and craving areas in the brain, similar to the effects of addictive drugs.
While high-sugar fruits like bananas, apples, mangos, watermelon, and peaches should be avoided on keto, not all fruits are bad. Yes, fruit must be limited, but it is not forbidden to eat certain low-sugar fruits. The important thing is keeping track of your net carb intake. Remaining in ketosis means that carbs should only comprise 5-10% of your total caloric intake each day. You calculate your net carbs be subtracting fiber from total carbs. There is no reason to count fiber on keto because it doesn’t impact blood glucose levels. That’s why you pay attention to net carbs. Now that you know all that, let’s explore the best keto fruits.
Avocados probably have fewer carbs than any other fruit. They should be a staple in every keto person’s diet because of the healthy fats, minerals, fiber, protein, and vitamins they contain. When you consider that half of a medium avocado only has one gram of net carbs, you can see why it is the ultimate keto fruit.
With only one gram of carbs per 100 grams, olives were made to be on the keto fruit list. Olives, specifically extra virgin olive oil, contain heart-healthy fats that can reduce the risk of cardiovascular disease. Olives are also beneficial for bone health!
Blackberries are rich in powerful antioxidants that help to reduce inflammation and fight free radicals in the body. They contain 4.9 grams of carbs per 100 grams and they actually lower blood glucose levels. Make sure to include blackberries in your keto diet!
The great thing about tomatoes is that you can include them in myriad recipes. They are rich in micronutrients and contain a cancer-fighting carotenoid known as lycopene. They only contain 2.7 grams of carbs per 100 grams!
This tropical fruit is not always available, but you should get your hands on it when it is. Rich in powerful antioxidants and electrolytes, star fruit contains 4.2 grams of carbs per 100 grams. It is amazingly delicious and is a great source of vitamin C.
If you have been on keto for a while, you should already have coconut oil or coconut milk stocked in your pantry. Coconut is the perfect ingredient for fat bomb recipes, and it is useful for making low-carb snacks. Coconut meat contains only 6.25 grams of carbs per 100 grams, and it is rich in medium-chain triglycerides, which the body uses for instant energy production.
Other Keto-Approved Fruits
- Lemons & Limes