Best Fruits To Eat On Keto
Very few fruits can actually be considered low carb when you take into account a typical serving size. However, if you enjoy them in smaller quantities, they can fit into your daily macro goals and still provide meaningful nutrition.
Here are the best keto friendly fruits with less than 15 grams of net carb per standard serving.
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Tomato: The 2nd Lowest Carb Fruit & Perfect For Savory Keto Meals
Tomatoes are a keto staple for many savory recipes. They are the perfect base for keto sauces and soups and can be eaten roasted, sun-dried, or raw with other keto foods.
This keto fruit is also a great source of vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene, which has been linked to a reduced risk of heart disease and cancer.
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Sugar Content In Fruit Explained
Fruit is highly nutritious, but it’s also a source of carbohydrates. In fact, fruits are some of the most naturally carb rich, whole foods you can choose.
It is commonly dinged for its naturally high sugar content, but the sugars found in fruits are not quite the same as the refined and added sugars that we commonly demonize.
Like many other plant based foods, fruit is also loaded with fiber, a type of carbohydrate that is thought to not impact blood sugar levels in the same way.
Fiber is not easily digested and absorbed by the body – which can help push things through. It also helps draw out some unwanted compounds along the way, like cholesterol. For these reasons a high fiber diet is associated with better digestive and heart health . It is also part of the reason why fruit falls lower on the glycemic index scale .
Moreover, for your keto meal plan, this means you can enjoy fiber-rich foods like fruits and vegetables, and stay in ketosis. Even though fiber shows up on the nutrition facts label in total carb content, the grams of fiber are often subtracted to give you a net carb count for the food.
Which Are The Best Low Carb Fruits For Your Ketogenic Diet
In this article Im going to take you through the best fruits for a low carb or ketogenic diet. By the end you will know which fruits you can eat and which you might need to be a bit more careful of. Its a controversial topic.
This is important because it is an area where I see a lot of mistakes being made by people who are new to low carb or ketogenic diets.
Cutting fruits can be a difficult mindset for a lot of people to accept because fruits have, for a long time, had this reputation of being great for our health.
And if youre someone whos never been overweight and are metabolically healthy, then yes, you may well be able to eat whatever fruit you want without any issues.
However, were now realizing that being overweight simply isnt just a problem of overeating, theres a degree of metabolic damage that goes along with it.
So Im not saying that fruits are simply bad, but if youre trying to lose weight on a low carb diet then youll probably need to be mindful of your fruit intake in order to be successful
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Fruits For Low Carb Diets
Fruits for low carb diets not just because of their delicious taste, but because of their amazing health benefits as well. Fruits such as blueberries, strawberries, lemon, and watermelon are also great for reducing cravings for sweets. These fruits make it easy to stick to your diet and help you make smarter decisions about which foods to eat and which foods to avoid.
Keto Fruit List: 12 Low Sugar Fruits You Can Eat Every Day
EMMIE SATRAZEMIS, RD, CSSD April 17, 2020
Fruit is naturally high in sugars – aka carbs – leading many to believe this food group is forbidden on a keto diet. But there is such a thing as low carb fruit and it is possible to lose weight and enjoy this nutrient dense food group without kicking your body out of ketosis.
Get hundreds of keto approved foods to help you cut carbs and still eat tasty meals. !
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There Are Plenty Of Low Carb Low Sugar Fruits To Enjoy
There is no need to fear fruit.
If youre watching your weight or managing diabetes, there are plenty of low-carb options available.
These include berries, melons, stones fruits, tangerines and pineapple.
Many fruits are also high in vital nutrients like fiber, antioxidants, vitamins and minerals, so you should aim to have at least two pieces of fruit per day.
Try to include mostly fresh fruit in your diet and avoid processed, sugary fruit juices. Consider these options too if you are diabetic.
Remember, fruit doesnt always have to be eaten as a solo snack. Try adding it to smoothies, drinks, salads and various savory dishes.
About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
Joe Leech, Dietitian
Recent Posts
Best Fruits And Veggies To Eat On A Low
Wondering which fruits and veggies are best for a low-carb diet? Put these nutrient-dense beauties in your shopping trolley.
Fruit and vegetables are crucial to staying in good health.
But if youre going carb free, some varieties may help you reach your weight loss goals faster.
These nine fruits and veggies will help make meals interesting when youre following a low-carb diet:
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Fruits To Eat Moderately On A Low Carb Diet
I never want to encourage anyone to avoid healthy, wholesome foods.
All types of fruit have nutritional benefits. But, when you are trying to eat foods with lower carb counts, you’ll need to watch the portion size for the following fruits.
There are many ways to moderate how much of these sweet fruits you eat. I like to try using a small amount of them as a minor ingredient in a larger recipe so the total count of carbohydrates per serving still fits inside my daily carb allowance.
Recommended Low Carb Fruit & Veggies For Summer
This is even easier during the summer when several of these great foods are in season. Check out this list of great summer fruits and vegetables:
Avocados
Not only are these approved for each phase of the program, but they are often considered a super food! Avocados are great because they are extremely versatile. You can use them in a dip like guacamole or use them as a substitute for butter or mayonnaise to add some flavor to a dish.
Bell Peppers
Red, green, orange and yellow, peppers are a great low carb snack and are approved for all phases of the program.
Cucumbers
Nutrients provided by cucumbers include electrolytes, vitamin B, vitamin C and water. The silicon it contains is good for your hair and lignans in the vegetable have been linked to reducing the risk of cancer.
Cherries
In season from May until August, cherries are one of the sweetest low carb fruits nature has to offer. Cherries have been reported to help with arthritis pain, fight cancer and aid with sleeping.
Cantaloupe
Approved for phases 2, 3 and 4 of the diet, cantaloupe is a great source of vitamin A and C.
Green Beans
Some people consider this summer vegetable to be one of the healthiest foods in the world! Theyre in season during the summer and approved for each Atkins phase.
Strawberries
While they are mostly grown in California and Florida, colder areas that grow strawberries come in season right in the middle of the summer.
Carrots
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Finding Low Sugar Fruits That Are Low Carb Safe
Fruits are naturally high in nutrients and have no additives. Like most plant-based foods, fruits can supply a significant amount of necessary nourishment to your diet nearly all fruits are high in potassium, vitamin C, and fibre.
Fruits also include protein, fat, and many essential nutrients you shouldnt cut these foods out of your diet. Fruits have varying levels of carbs, so choosing the right ones in the right amounts allows you to enjoy the health advantages of these delicious and diverse fruits while depending on your daily carbohydrate allotment.
Coconut Meat Health Benefits
Coconut meat is associated with multiple health benefits, including:
- Higher satiation
- Better cognitive function
- Improved body composition
Coconut stands out from most other fruits for several reasons. For one, most of its calories come from fat. Secondly, most of its fat calories come from highly saturated fats .
Studies show that the medium-chain fatty acids in coconut meat are absorbed through your small intestine and converted to ketones that your body easily uses as energy.
This can make coconut a helpful when transitioning to keto, while reducing keto side effects.
In addition to the satiation that comes from fat, coconut meats fiber content might make it even easier to stay full and avoid snacking between meals.
Other potential benefits of coconut meat, coconut shreds, coconut manna, and coconut oil include:
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Best Fruits For Dieting Low Carbs
Best Fruits for dieting low carbs is a list of the top fruits for dieting low carbs. It includes the healthiest fruits for dieting. There are many other lists out there that say pineapple is great, but most of them are focusing on glycemic index which is not necessarily the best indicator of quality.
Top 10 Low Carb Fruits
If youre looking for some low carb fruits you can enjoy on a low carb diet, youve come to the right place. Here are ten low carb fruits you can enjoy even when watching your carbs:
1. Watermelon
Watermelon helps you stay hydrated due to its high water content. Its also low low in calories, with just 46 calories in a cup serving . Plus, that same one cup serving also has just 11 grams of carbs.
2. Cantaloupe
Like watermelon, cantaloupe is mostly water. It contains plenty of beneficial vitamins, such as vitamins C and A, potassium, folic acid, calcium, and zinc. It clocks in at 13 grams of carbs per one-half cup serving .
3. Strawberries
Strawberries contain even more vitamin C than an orange. Vitamin C has been shown to reduce oxidative stress, heart disease, and risk for cancer. They contain 11 grams of carbs in one cup of whole berries.
4. Plums
Plums contain vitamins and minerals that help your body heal, build muscle, and form blood vessels. Not only are they incredibly tasty, but theyre also low in carbs with only eight grams of carbs in a medium plum.
5. Kiwi
Kiwis are a nutrient-dense food. In other words, theyre rich in in nutrients, including vitamins C and E, potassium, fiber, and antioxidants, and low in calories. One piece of kiwifruit contain 10 grams of carbs.
6. Peaches
7. Starfruit
8. Honeydew
9. Grapefruit
10. Cranberries
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Top 7 Low Carb Fruits
The keto diet is a newly popular way of eating that calls for drastically cutting down on carbohydrates. That means breads, pastas, baked goods, and, yes most fruits are off-limits. Some fruits are low enough in carbohydrates, however, that you can fit moderate amounts of them into the keto diet without going over 20- 60 grams of carbs per day. Lets explore the fruits that make it on the low-carb keto fruit list.
A Typical Low Carb Diet
- Low-carb diets have fewer carbohydrates and more protein than regular diets.
- A daily carbohydrate intake of between 100 and 150 grams gets from a significant amount of fruit for regular weight maintenance or high-intensity activity.
- If this weight-loss or weight-maintenance spectrum ranges from 50 to 100 grams, it helps to promote long-term weight loss or maintenance. You can consume fruits once or twice a day.
- If it is below 50 grams, this helps you lose weight quickly. People may frequently avoid fruits or substitute them with other foods to maintain the daily carbohydrate limit. Eat many vegetables, but limit your food intake to low-glycemic-index varieties.
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Are Bananas Bad For You Are Apples Bad For You
The short answer here is again, no.
Recently, some high-carbohydrate fruits like bananas and apples have also been cast under suspicion due to the glycemic index, which measures the rise in blood glucose a certain food causes after eating.
However, we dont recommend using the glycemic index as a guide, because it gives an incomplete picture. Some fruits like apples, bananas, and watermelons score high on the glycemic index because the glucose from these foods absorbs quickly into your blood.
Again, if you have consistently high blood glucose and bad insulin resistance, these fast-absorbing high-carbohydrate fruits may be worth limiting, at least until you can reduce your level of insulin resistance.
But overall, as we mentioned above, these fruits can be a fundamental part of reversing insulin resistance over time.
To learn more about the glycemic index and why its imperfect as a reference for long term health , you can explore our article here.
List Of 8 Low Carb Vegetables & Fruits
Everyone knows that fruits and vegetables are good for us and provide valuable nutrients to our bodies. Because of this, along with being low-carb, fruits and vegetables are included in each phase of the Atkins diet.
During Atkins 20 Phase 1 of the program, youre encouraged to eat 12-15 grams of carbs from vegetables per day. Depending on what vegetable you are eating, this can be up to several servings. In Phase 2, melons, cherries and berries are all on the approved food list. Phase 3 allows for a wider variety of fruits, as well as starchy vegetables, to be eaten.
Finally, during Phase 4, which is more of a permanent lifestyle, you are encouraged to be eating all of these fresh and healthy low carb vegetables and fruits.
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Other Low Carb Low Sugar Fruits
If youre curious about what other fruits are low carb, low sugar, below is a summary of many different varieties.
All fruits are listed per 100 grams. Remember to keep in mind how much you are eating in one sitting, or throughout the day. Try to stick to the 2-2.5 cups of fruit per day recommendation.
Can I Eat Fruit On A Low Carb Diet
Carb Tolerance | Natural Fruit Sugars | Best Low Carb Fruit Choices
Fruit is a sweet treat that is packed with micronutrients. But all fruits contain carbohydrates. Can you eat fruit on a low carb diet? The short answer is yes! However, the amount of fruit and the types of fruit that you can eat and still lose weight will depend on your bodys carbohydrate tolerance.
In this post, Ill explain what I mean by carb tolerance, discuss the natural sugars in fruit, and share the best choices for you as a low carb or keto dieter.
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Keto Sweeteners: The Best Choices
Since you will want to avoid sugar on a keto diet, which includes reducing your fruit intake, the natural question becomes: what can you eat to still get some of that sweet taste and stay in ketosis? Enter sugar alcohols, and artificial sweeteners. There are a wide variety of sugar-free sweeteners, and its a market that continues to expand.
Erythritol: Erythritol is a solid choice as a sugar-free sweetener, as it can be used as a 1:1 replacement for sugar. This means all you need to do for your favorite recipes is to replace the sugar with erythritol. Baking, cooking, added in your coffee its as simple as that. Erythritol also has very few negative side effects, according to studies, as we covered in our erythritol deep dive.
Stevia: Stevia is another popular alternative to sugar, but it has a strange aftertaste, and cannot easily be used in baking or cooking recipes. A solid number two choice, but one that we only utilize sparingly.
Aspartame: Aspartame has one of the worst reputations for sugar replacements, and is most often used in diet soft drinks. The truth is, there has not been any definitive proof that aspartame is dangerous, and it is generally recognized as safe. If you want to be extra cautious, consume aspartame only sparingly.
Swerve:Swerve is a brand name sweetener which we use regularly. Since it is largely erythritol, it is considered safe, and measures 1:1 for sugar in any recipe.
