At its core, the ketogenic diet emphasizes high-fat foods while severely restricting the consumption of carbohydrates. Approximately 60% to 80% of the calories absorbed when observing the keto diet should come from fat. Of course, this can restrict what kind of food you partake of should you decide to go the keto route. But does this mean you can’t have fruits when going full keto?
According to Jason Ewoldt, RDN, LD, a wellness dietitian at Mayo Clinic Healthy Living Program (HLP), a true keto diet also includes only moderate amounts of protein, and less than 50 grams of carbohydrates a day.
What Food To Avoid for the Keto Diet
The diet excludes or limits major food groups (e.g., grains, dairy, and certain fruit and vegetables), meaning it is much more difficult to obtain all required nutrients, particularly fiber and B vitamins. As such, a strict keto diet should be conducted under dietetic supervision and consideration given to supplementation with a multivitamin including trace minerals.
Ewoldt says nuts, seeds, full-fat cheese and other dairy products, plain Greek yogurt, nonstarchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish, become keto diet mainstays.
Fruit for Keto Diet: Finding Low-Carb Fruit that Fits
Some fruits are low enough in carbs that they can fit into a well-rounded keto diet.
Avocados
A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium. You can halve an avocado and eat it with a spoon for a quick and easy breakfast-on-the-go. Or blend it with almond milk and cocoa powder for a rich and creamy smoothie.
Watermelon
Relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving, watermelon also contains several other nutrients and is a good source of the antioxidant lycopene.
Strawberries
Low in carbs but high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet. In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber. Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate.
Lemons
Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.
Tomatoes
Tomatoes are easy to fit into a balanced ketogenic diet due to a significantly lower carb count than many other fruits. One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber.
Raspberries
A one-cup serving of raspberries of 123 grams contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.
Peaches
Low in net carbs, by moderating portion size and pairing peaches with other low carb food, this fruit can fit into a healthy keto diet. Peaches are also rich in vitamin C, vitamin A, potassium, and niacin.
Cantaloupe
Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams). Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K.
Star Fruit
A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.
What About Blueberries?
Blueberries can definitely be part of a keto diet, particularly if they’re raw. However, you need to be mindful of your portion size. While ½ cup (74 grams) of raw blueberries can easily be worked into your day if you’re counting total carbs, it may be more of a challenge if you’re focusing on net carbs.
Raw blueberries can be part of a keto diet if you stick to that reasonable portion size of half a cup totaling 74 grams. Other blueberry products like jellies or pie fillings are too high in sugar and carbs for keto.
While most stories on keto diets often leave out fruits, there are still plenty of low carb fruits can be incorporated into the diet. Aside from being low in net carbs while high in fiber, many of these types of fruit for keto diet offer important vitamins, minerals, and antioxidants that supplement one’s overall health. As with most things, these fruits can be enjoyed in moderation together with a selection of other low carb foods to follow the tenets of the keto diet.
Learn more about Diet and Weight Loss here.
[embed-health-tool-bmi]
