Dietary Guidelines for Keto-Friendly Fruit

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Dietary Guidelines for Keto-Friendly Fruit - Jacek Dylag
Dietary Guidelines for Keto-Friendly Fruit – Jacek Dylag

The trendy keto diet, which involves consuming a lot of fat and almost no carbohydrates, causes the body to switch from carbs to fat as a fuel source.

Now that we’ve established which veggies are acceptable on keto, let’s look at fruit. After all, in order to reap the benefits of the diet (Reminder: Always consult your physician before beginning a new dietary program.), you must eliminate a variety of foods previously considered nutritious — including many fruits, according to Pam Nisevich Bede, a registered dietitian and keto expert with Abbott Nutrition’s ZonePerfect. After all, carbohydrates account for just around 5% of your daily calories on a low-carb diet.

WHY IS FRUIT SO DIFFICULT ON KETO?

To keep blood glucose (called sugar) levels low enough for the body to run on fat, Nisevich Bede recommends that individuals consume 25 grams of carbohydrates — or fewer — each day. “The majority of your carbohydrate intake should come from veggies, dairy, and nuts,” she advises.

This leaves less room for fruit, which has a higher carbohydrate content by nature. Indeed, a single serving of some fruits can almost completely deplete your daily carbohydrate limit on the keto diet.

“Sugar is a carbohydrate and contributes to the total recommended carbohydrate consumption on a keto diet,” Nisevich Bede explains. While you may have some fruit on a ketogenic diet, you must carefully monitor how it fits into your overall carbohydrate consumption.

FRUITS THAT ARE KETO-FRIENDLY

(IN MODERATION)

Fortunately, many low-sugar fruits may be used in a ketogenic diet if they are used sparingly (consider them special treats) and portion quantities are properly monitored, according to Nisevich Bede. In many situations, you’ll still be over your carbohydrate allotment, so keep note of the rest of your diet throughout the day as well.

1. Avocado: 1 gram of net Carbs per 1/3 medium Avocado

“Known for its beneficial fats, this fruit has become a go-to for keto dieters,” Nisevich explains. Along with almost 20 vital vitamins and minerals, a serving contains a significant amount of fiber.

Avocados may be used in keto smoothies or eaten plain with a little spice.

Dietary Guidelines for Keto-Friendly Fruit - Gil Ndjouwou
Dietary Guidelines for Keto-Friendly Fruit – Gil Ndjouwou

2. Tomatoes: 5 grams of net Carbs per cup, chopped

After all, they are a fruit! Tomatoes are somewhat sweet and high in potassium and vitamin C, making them an excellent addition to your ketogenic diet. Combine tomato slices and avocado, or add chopped tomatoes to salads or omelets.

Dietary Guidelines for Keto-Friendly Fruit - Tamanna Rumee
Dietary Guidelines for Keto-Friendly Fruit – Tamanna Rumee

3. Raspberries: 6 grams of net Carbs per 3/4 cup

Raspberries have a high fiber content (6 grams per serving!) and a low sugar content, making them an ideal fruit for keto dieters. When sugar cravings arise, grab a few.

Dietary Guidelines for Keto-Friendly Fruit - Glen Carrie
Dietary Guidelines for Keto-Friendly Fruit – Glen Carrie

4. Strawberries: 10 grams of net Carbs per cup

Strawberries, which are potassium-dense and a good source of fiber, are a go-to, according to Nisevich Bede. Combine a few sliced strawberries with a high-fat salad or serve them with a dollop of unsweetened whipped cream.

Dietary Guidelines for Keto-Friendly Fruit - Thalia Ruiz
Dietary Guidelines for Keto-Friendly Fruit – Thalia Ruiz

5. Watermelon: 11 grams of net Carbs per cup

“Watermelon is low in calories and high in water content; it is also abundant in antioxidants and potassium,” adds Nisevich Bede, who enjoys this cool melon following exercise.

Dietary Guidelines for Keto-Friendly Fruit - Floh Maier
Dietary Guidelines for Keto-Friendly Fruit – Floh Maier

6. Cantaloupe: 13 grams of net Carbs per cup

Cantaloupe, like watermelon, is rich in water and packed with nutrients, including fiber, vitamin A, and vitamin C, according to Nisevich Bede. Simply watch your quantities carefully, since cantaloupe is one of the higher sugar fruits you may incorporate.

Dietary Guidelines for Keto-Friendly Fruit - Ai Feng Hsisung
Dietary Guidelines for Keto-Friendly Fruit – Ai Feng Hsisung

VEGETABLES TO AVOID WHILE ON KETO

Having said that, certain fruits are simpler to incorporate into a ketogenic diet than others. The following delicious selections will almost certainly send you into a sugar coma.

1. Dates: 23 grams of net Carbs per 2-3 dates

Dates are well-known for their caramel-like flavor and potassium content, but they are also pretty much like sugar bombs, making them off-limits to keto dieters.

Dietary Guidelines for Keto-Friendly Fruit - Engin Akyurt
Dietary Guidelines for Keto-Friendly Fruit – Engin Akyurt

2. Bananas: 24 grams of net Carbs per medium fruit

It’s not surprising that, despite their high potassium level, bananas are just too rich in carbohydrates to operate on a keto diet, according to Nisevich Bede.

Dietary Guidelines for Keto-Friendly Fruit - Eiliv-Sonas Aceron
Dietary Guidelines for Keto-Friendly Fruit – Eiliv-Sonas Aceron

3. Mango: 22 grams of net Carbs per 3/4 cup

Do you recall what Nisevich Bede said about tropical fruits? This also applies to super-sweet mangos.

Dietary Guidelines for Keto-Friendly Fruit - Avinash Kumar
Dietary Guidelines for Keto-Friendly Fruit – Avinash Kumar

4. Pineapple: 20 grams of net Carbs per cup of chunks

Along with the majority of other tropical foods, Nisevich Bede advises against super-sweet pineapple on keto. (If you’re in the mood for something tropical, try some shredded coconut, which includes just 5 grams of net carbohydrates per cup.)

Dietary Guidelines for Keto-Friendly Fruit - Masahiro Naruse
Dietary Guidelines for Keto-Friendly Fruit – Masahiro Naruse

5. Apple: 17 grams of net Carbs per medium fruit

The majority of nut butters are completely keto-friendly – unless you spread them on an apple before eating. While apples include a healthy 5 grams of fiber, their overall carbohydrate content is still too high for keto.

Dietary Guidelines for Keto-Friendly Fruit - Eiliv-Sonas Aceron
Dietary Guidelines for Keto-Friendly Fruit – Eiliv-Sonas Aceron

6. Grapes: 15 grams of net Carbs per cup

While delicious grapes contain antioxidants (and taste fantastic), they have a significant quantity of net carbohydrates per serving, quickly depleting more than half of your daily carbohydrate allowance. Nisevich Bede advises against them.

Dietary Guidelines for Keto-Friendly Fruit - Jene Yeo
Dietary Guidelines for Keto-Friendly Fruit – Jene Yeo