The Essential Guide To Keto Approved Fruit

keto-approved-fruit-woman

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:

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.

 

Olives:

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:

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!

 

Tomatoes:

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!

 

Star Fruit:

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.

 

Coconut:

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
  • Raspberries
  • Strawberries
  • Gooseberry
  • Blueberries

 

Sources:

https://ketogasm.com/low-carb-fruits-list-carbs-in-fruit-keto/

https://www.perfectketo.com/fruit-on-keto/

https://www.coolwebfun.com/keto-fruit-list/

2018-10-18T12:32:21+00:00

Related Questions

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    Q: Is it alright to drink part of your fruits and veggies? I have a fruit smoothie for breakfast, and veggie drink in between lunch and dinner, nuts and a piece of fruit in between and a salad and a piece of fruit for dinner.

    A:

    Yes, you may drink part of your fruits and vegetables. As long as they are FRESHLY SQUEEZED

  • Click here to view in a new window

    Q: I just purchased the Pancreas Kit for children, for my 4 year old who was diagnosed with type one diabetes. I have been feeding her a raw diet of just vegetables. The diet includes no dairy, no grains, and fruit for a week. I also started the Pancreas kit last week too. I was wondering if there is any reason why her blood sugar levels would go up? All she is eating is veggies, and her sugar levels are at 300 most of the time. Even if she doesn't eat anything, it still goes up to 300. I also know it says you cannot tell us not to give, or not to give her insulin, or not. I am still currently giving it to her. Does the pancreas kit work just as well if the are receiving insulin or not? Or does it hinder the process?. I would really appreciate other advise you would offer. Thanks so much!

    A:

    Drugs and herbs don't mix! They cancel each other out. The blood sugar will go up and down due to the body attempting to regulate, and normalize the blood sugar levels. Perfectly normal! It's called "healing crisis. Whatever you guys choose to do, simply keep monitoring the person. Ask the person how he/she feels (very important).

    Article:
    Healing Crisis

  • Click here to view in a new window

    Q: Will the unlimited fruit cause my blood sugar to raise while on the FULL BODY DETOX?

    A:

    I humbly and respectfully submit: How could I specifically know that? How could I know what YOUR body will do? Do you understand where I'm coming from? The best way to discover anything is to do it - experience it for yourself. Your question is very legitimate, but again, how could anyone know in advance what your body will do while cleansing?

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    Q: While doing a candida cleanse, it was told to me that I should be following a raw food diet full of fruits and vegetables. Fruits have high sugar content and can feed a candida overgrowth, as it is a well known fact that candida albicans thrive on sugar. How can I justify eating fruits high in sugar? Thank you for your comments. Ozzy

    A: Yes, when you have a candida issue it's best to avoid refined sugar. Sugar from a natural source like fruits should be consumed moderately. In your case it would be best to consume fruits mainly in the mornings for breakfast when your body maximizes on food the most, avoiding the ones that are very high in sugar.

  • Click here to view in a new window

    Q: I eat a lot of fruits and, veggies, I don't consume a lot of meat but I'm concern about the raw veggies and fruit lately because I read and article how washing your fruit and veggies isn't helping to clean fecee and other environmental mishaps that plaque out food so what do you recommend is there a organic wash or what?

    A:

    YES! VEGETABLE & FRUIT WASHES are sold at good health food stores such as Whole Foods Market.

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    Q: I have read about your detox system on your site and others. Here is the product that I am thinking about purchasing: Full Body Detox I have some questions... 1) Is there a diet plan or eating plan that comes with this order? and 2) I have 100 pounds to lose and am thinking about going on the Medifast plan. That is a high (vegetable) protein diet with no fruit and not a lot of vegetables allowed. Would these supplements in the detox plan help my organs that might be taxed a bit on this diet with very little vegetables and no fruit? I am skeptical about #2...I think raw fruits and vegetables are so important inour diets, yet, I do need to drop weight fast. I look forward to any thoughts that you might have.

    A:

    Yes, the Full Body Cleanse comes with a dietary regimen prescribing an all-raw foods diet (fruits, vegetables, raw nuts and seeds). This means no meat, dairy, grains, or processed foods.

  • Click here to view in a new window

    Q: I'm doing the Full Body Cleanse and I have a few questions about it: I get tired of drinking just the distilled water and I'd like to drink the herbal teas, but I don't like it by itself. Would it mess things up to add a pack or two of Splenda to my tea or maybe honey? I can't stand the salads with the olive oil or apple cider vinegar or the lemon juice as dressing and it makes me gag. I have To have some sort of salad dressing. What kind would be suitable? Do I look for sugar-free? Or organic and natural? I found one that is organic and natural, but it has 3 grams of sugar in it. Without eating all my whole grained breads and other fiber, I haven't had much of a bowel movement in 3 days, should I wait a while yet? (I had surgery on my bowels and always had to take fiber tablets and eat lots of grains to get my bowels to move.) I haven't done the enemas yet, (low on money) should I try that? Or should I resume my fiber tablets I normally take? Any type of fiber I could add to my fruit smoothies in the morning? I want to also do the female cleanse. Is it ok to do that immediately after I finish the full body cleanse or should I wait for a little while? Thank you for all your help, I feel much better than I did before and I just started this detox a week ago, lost 10 pounds, too, woohoooooo! Thank you

    A:

    1. Instead of splenda, use agave, stevia, or grade b maple syrup as a sweetener.

    2. In re Salad Dressing, an organic and natural one is great. You can also check our website for salad dressing recipes.

    3. The fiber pills are not part of the cleanse, so we wouldn't advise those. Fruit is you best choice of fiber so look into eating more papaya, mango, figs, etc. And yes, colonics (and enemas) would greatly help you - undoubtedly!

    4. You can do the Female Cleanse right after you finish detoxing. There's no need to wait!

  • Click here to view in a new window

    Q: Fresh fruit is mentioned in the full body cleanse literature, but I didn't see anything about frozen fruit. Can I use frozen fruit during the fbc?

    A: We don't recommend consuming foods that are frozen or canned. Consuming fresh foods is always best as you're only consuming foods that are alive and provide your body with a benefit.  There's no way of knowing the quality or state of the foods before its frozen or canned.

  • Click here to view in a new window

    Q: I have ordered the detox cleanse, and the weight cleanse. Both state to eat a raw diet of veggies and fruit, nuts, nut pastes??, legume sprouts, seeds, plant oils, sea veggies??,and fresh juices. It mentions Vegan Diet. What are my options when it comes to these choices? What do I eat and how often to keep my sugar from dropping, and feeling sick? Usually mid am, and mid afternoon?

    A:

    The best way to balance blood sugar and keep your body in a fat burning zone is to eat low fat and every 3-4 hours. Also high raw and high carb. Here are some options. Just a general outline.

     

    6am 

    Muesli - fruit smoothie-green smoothie

    9am

    2-3 pieces of fruit

    12pm

    Raw wraps-raw pasta-salad with legumes

    3pm

    2-3 peices of fruit

    6pm

    wraps-raw pasta-salad with legumes

    9pm

    Sorbet

     

    I suggest reading "Beauty detox solution" by Snyder, "Crazy Sexy Diet" by Karr, or 80-10-10 by Graham.

     

    I also recommend to check out my health coaching program www.theveganefect.com for more info.

     

    I hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: What are your diet and supplement recommendations for a baby that has Candida - 17 months old? She can only eat meat/eggs/low carb vegetables (no sugar, starch, fruit, corn or potato). Please advise. I bought your Children's detox and elixir products. I haven't given them to her. The mom did have Candida when she was pregnant with the child.

    A:

    By all means, start giving the baby the herbs!

  • Click here to view in a new window

    Q: Hi, me again. (Just letting u know I really appreciate this site and the work Dherbs.com and the others are doing. hotep) I've heard over and over that there are worms and parasites visible to the human eye in all forms of meat and I wanted to know the process with which I could see these parasites. Also I asked before about starch in carbs and was wondering is it best to eliminate carbs completely, or just reduce, and also if eating whole wheat/whole grain.

    A:

    You don't have to eliminate anything completely, except for meat, dairy, and artificial salt and sugar. Just cut back on your carbs. Refined grains, such as breads, cereals, pastas, should be eliminated.

    We are have numerous informational articles available under ARTICLES on our site. Thank you for your interest in Dherbs.

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    Q: Hello, Is it okay to drink the naked fruit smoothie on the 10 day detox. I read the label and no sugar and additives are in the drink. Thank you

    A: Unfortunately you cannot consume any pre-made store juices or smoothies. Those kind of beverages contain preservatives and additives to help sustain shelf life and is also pasteurized (processed foods).

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    Q: I have come across several sites that list quinoa as being in the fruit family but this is very confusing to me since it appears to be a grain. My husband uses it as rice and cereal substitute and I am just wondering if it is mucus forming.

    A:

    TECHNICALLY QUINOA IS A FRUIT BECAUSE YOU ARE CONSUMING THE SEEDS, BUT IT IS CONSIDERED A GRAIN. IT IS ALKALINE AND NOT MUCUS FORMING.

  • Click here to view in a new window

    Q: I was diagnosed with breast cancer about 18 months ago and I've been treating the tumor wholistically with no chemo or radiation. The tumor has gradually gotten smaller but I'm concerned that the progress could be improved if my diet was better. I get conflicting information about eating fruits while trying to maintain a high alkaline diet. Should people healing cancer eat fruit?

    A:

    Fruits are predominantly alkaline but most warnings about fruit while having cancer stems from the sugars in fruit which cancer can thrive in which is why many healers recommend vegetables instead of fruits. All live foods are good for you when there is cancer because live foods have enzymes.

  • Click here to view in a new window

    Q: Can you combine Vegetables (green leafy) with Vegetables (fruit-vegetables)? Are fruit-veggies considered fruit or veggie?

    A:

    Green leafy veggies may be combined with fruit-veggies (cucumbers and tomotoes). Fruit-veggies are really fruit. You can always tell because of the seeds. Technically, anything that contains seeds is a fruit!

  • Click here to view in a new window

    Q: Hello, I'm on day 3 of the FBC and I'm having a really hard time with sweets. It's even more trying because I work in a bakery which I cannot avoid because it is a family owned business and I, myself do a lot of the baking. What do you recommend to help seize my sweet craving besides fruit? Because it seems that I can eat fruit for substitution but after a while I still want to eat cake lol. Also, what brand alkaline water do you recommend? Is it best to drink the bottled water or make it? Thanking you in advance. D.Bolden

    A: After a few days, your cravings will subside. If you feel like you need additional help with sugar cravings you can also try the Sugar Control. There are raw food desserts available in health stores like Whole Foods, raw food restaurants or raw desserts you can make. It would be best to purchase the alkaline water. Essentia, Nestle, Voss and Neo Water are some of the popular brands of alkaline water. Sugar Control - http://www.dherbs.com/store/sugar-Formula-p-63.html

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    Q: I began the ANTI-VIRAL CLEANSE AND REGIMEN approximately a week ago, it has been hard to maintain the fruit and vegan diet, but today I took the blood pills & then ate a grape fruit but after a 30 minutes or less I became sick. Is grapefruit a good morning food? Basically, why did it not stay down?

    A:

    I WOULD ABSTAIN FROM EATING GRAPEFRUIT. THE GRAPEFRUIT IS ACIDIC (THOUGH ALKALINE) BUT IT WAS NOT A GOOD MIX CONSIDERING THE INGREDIENTS OF THE BLOOD FORMULA. EAT VEGETABLES INSTEAD BEFORE TAKING THE BLOOD FORMULA.

  • Click here to view in a new window

    Q: I just got your Pancreas Kit and ready to start 3 weeks Regimen. I have couple questions about diet: 1. Fruits - can I eat only those you've listed, or any other allowed? I am a Type 2 diabetic, and any melons or bananas raise my blood sugar. What about green apples, strawberries and raspberries?

    A:

    DHERBS: Eat your favorite fruit while monitoring your blood sugar level. It may take some time before your blood sugar levels are regulated and you can return to eating fruit. But try eating what fruits you like while monitoring your BS levels. Be intelligent and use common sense and trust your intuition here.

    2. Can I have whole wheat bread?

    DHERBS: NO!

    3. Can I have eggs, or you consider them dairy?

    DHERBS: NO! Eggs come from animal!

    4. What do you mean by cruciferous salad? Can I add tomatoes, celery, onions, etc.? Any limitations for vegetables?

    DHERBS: Cruciferous means leafy i.e. leafy vegetables (Romain lettuce, Green lettuce). Yes, you can add other vegetables you like and desire.

    5. You've mentioned trail mix, are dried fruits allowed?

    DHERBS: Yes, but watch your BS levels!

    6. How can I replace vegetable juices? Eat more cabbage and brussel sprouts? Are beans allowed in this diet?

    DHERBS: You can't replace vegetable juice. Either you drink it or you don't! Eat more cabbage and brussel sprouts. Cooked beans are not allowed in the diet.

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    Q: Is it okay for a person with diabetes to have a fruit smoothie in the mornings during the full body detox?

    A:

    YES!!!! Just watch your sugar because most diabetics have sugar problems due to bad sugar mixed with good sugar (from fruit -- fructose).

  • Click here to view in a new window

    Q: I am currently undergoing testing for sarcoidosis and found your site. I am already mostly vegan, but I read in your article that complex carbs should be greatly reduced or eliminated. I was just wondering what that might include, rice, and oats? Should I be eating only fruits, veggies, beans and nuts?

    A:

    That would include rice (only eat a little brown or wild rice), potatoes, yams, etc. Yes, eat more fruits, vegetables, nuts, etc.