The ketogenic diet has been around for a while now, and it’s become quite popular with people who want to lose weight quickly.
One of the major culprits is fruit if you don’t know which ones you can consume that aren’t too high in sugar.
Certain fruits can be eaten on the ketogenic diet, and if you stick to these types of fruits, you’ll find that your energy levels increase and hunger is quenched.
As we know, fruit has a lot of carbohydrates and sugar in it, and you don’t want to eat too much or too often. So we want to go after the fruits with a higher fiber count, which gives us a lower net carb count.
Remember: Carbs – Fiber = Net Carbs.
Fruits also have lots of water, which can be difficult for some people to get enough of. So having water-rich fruit with a meal is ideal, as it helps fill you up and regulate your blood sugar levels.
Below we’ll go over the fruits you can eat on the keto diet.
Avocados are often confused with being a vegetable, but it turns out that they are, in fact, fruit.
This food is a staple on the ketogenic diet due to its high-fat content and low net carb count.
In fact, for every 100 grams of avocado, you’re looking at about 1.4 grams of carbs because it’s so high in fiber. (1)
Avocados are healthy because they are a fruit loaded with nutrients and healthy fats and contain a lot of water.
They provide an excellent source of potassium and vitamins C and E.
Avocados have also been found to:
- Lower cholesterol levels
- Prevent heart disease
- Provide a boost in the metabolism
- Help with skin & hair
- Help with blood pressure levels
Watermelon is a fruit that everyone loves, especially when it becomes in season in the summertime.
It’s a very hydrating fruit, but you can easily go overboard with watermelon as it contains 7g of carbs for every 100 grams. (2)
With that being said, if watermelon is something you want to fit into your diet, just plan for it.
Watermelon is rich in water, and therefore it is a great way to stay hydrated on keto. It also provides tons of vitamins and minerals your body needs like Vitamin C and potassium while being low in calories.
It’s also rich in lycopene and l-citrulline, which have been shown to fight diseases and decrease damaged cells. (3)
Strawberries are another fruit you can fit into the ketogenic diet, but you need to plan for them.
Like watermelon, strawberries contain many nutrients, are delicious to consume, and have a host of health benefits behind them. (4)
Very similar to the watermelon, for every 100 grams of strawberries, there are about 7 grams of carbs and almost 2 grams of fiber. (5)
Strawberries are also high in micronutrients, including vitamin C and folate. They have a low glycemic load, are loaded with antioxidants, and a good source of potassium.
Lemons are a popular fruit that adds a nice flavor to drinks, salads, food, and dessert.
For every 100 grams of lemon juice, you get about 7 grams of carbs and about .3 grams of fiber. (6)
Lemons are high in vitamin C, and it’s a good idea to include at least one lemon in your daily diet. The citric acid in lemons can also help to strengthen your immune system.
Lemon water is a great way to hydrate because it has lots of calcium and vitamin B6, an essential mineral that many people miss when following a keto diet.
Raspberries are loaded with antioxidants and phytochemicals, which are key components of a low-carb diet. In addition, they are a good source of fiber, protein, and vitamin C.
Raspberries contain about 11 grams of carbs and 7 grams of fiber for every 100 grams making it about 4 grams of net carbs.
You get a great source of calcium, magnesium, and potassium in each serving as well. (7)
Raspberries have been shown to reduce cardiovascular disease, diabetes, obesity, and inflammation in the body. (8)
Blackberries are a keto fruit that belongs to the genus Rubus. Also known as a rose berry, they are high in antioxidants and Vitamin C.
Blackberries also contain a phytochemical called anthocyanin, which is associated with lower blood pressure and improved cardiovascular health.
Every 100 grams of blackberries have 9 grams of carbs and 5 grams of fiber, giving you 4 net carbs per serving.
They’re also a great source of Vitamin A, Vitamin K, beta carotene, and potassium. (9)
A study showed that consuming a high-fat diet like keto and including blackberries increased fat oxidation in patients as well as improved their insulin sensitivity. (10)
The cantaloupe is a great fruit that is rich in vitamins. In addition, it has a low glycemic index and has about 7 grams of net carbs in a 100-gram serving, making it a great option for those on ketogenic diets.
You can get a great portion of Vitamins A and K, calcium, potassium and magnesium from one serving. (11)
The cantaloupe is a fruit that has been grown and consumed for centuries. Its origins are unknown, but it is believed to have originated in ancient Persia, India and Egypt.
It produces a sweet, aromatic fruit with white or pale orange flesh and soft honeydew-like ribbing.
In the U.S., it is grown primarily in California, Arizona, and Oklahoma; however, many other countries also produce cantaloupe.
While many fruits have been forbidden to eat on the keto diet, there’s plenty of them that are low in sugar and high in fiber that you can consume daily.
As long as you keep a close eye on your carbohydrate intake, you can fit the fruits mentioned above into your food intake, giving your body the vitamins and nutrients these fruits provide.