Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, avocados, olives, and tomatoes, which you can eat in moderation. Below, we’ll take a closer look at some of the best keto fruits you can eat on a low carb diet and what you should avoid. When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. On the ketogenic diet, however, fruit consumption can make it difficult to keep our carbs restricted below 30g per day so we can enter ketosis. In most cases, just one piece of fruit will make up the majority of our daily carb intake on keto. Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day.
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The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis. To learn more about low-carb fruits and how to include them on keto, continue reading below. On the other hand, If you have specific concerns about other food categories and what foods are keto-friendly, check out our in-depth keto food list. If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and Supraketo Keto Pills lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis. Although some people argue that you have to eat fruit to be healthy, this is not the case.
You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber. Since the ketogenic diet allows for a good amount of vegetables to be eaten, you won’t be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it. To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving. Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart. Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely.
At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving. Note: Always be careful about fruit added into prepared items. Fruit juice, canned fruits, and fruit snacks tend to have added sugar and are not considered keto friendly. Always check food labels before purchasing items. Fresh or Supraketo Official frozen raw fruit with no other added ingredients is always the better option for the keto diet and overall health. Note: Most other fruits that are not listed in this table should be avoided because their sugar content is too high. Always remember to check nutrition information prior to consuming fruits. The fruit sugars can add up quickly and cause a halt in your weight loss progress. Below, you’ll see a visual representation of the table. Feel free to save it, share it, and use it as needed! Keep scrolling down to read about the carb counts of the most commonly used fruits and their respective health benefits.
Being very low in carbs and packed with healthy fats, fiber, and electrolytes, avocado is a nutritional powerhouse of a keto-friendly fruit. It is also one of the most versatile fruits for the keto diet. For example, you can use avocado to add a velvety texture to keto ice cream, provide a satisfying fudginess to low carb brownies, or turn it into an edible bowl for delicious savory toppings, among others. 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. By "low carb berries", I mean blackberries, raspberries, and Supraketo strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.