On the ketogenic, or keto, diet, carbohydrate consumption is typically kept to 20-50 grammes per day. Therefore, this diet restricts a wide variety of high-carb foods, such as grains, starchy vegetables, legumes, and fruits. In this article, we will discuss what are the best low-carb fruits on a keto diet.
A few fruits are keto-friendly due to their low-carb content. Some of these foods are also high in fiber, a carbohydrate that the body cannot digest and therefore does not factor into the daily allotment. Thus, they have fewer total or indigestible carbohydrates. To determine this, take the total number of carbohydrates and subtract the fiber grammes.
Here are Nine Fruits are Keto-friendly
To help you get started on the right foot, here are nine low-carb fruits that are both keto-friendly and delicious on keto diet.
Avocados
These are commonly used and referred to as vegetables, but they are classified as a fruit. Avocados are a great addition to a ketogenic diet because they are rich in heart-healthy fats. There are only about 8.5 grams of carbs in a 3.5-ounce (100-gram) serving, and almost 7 grammes of fiber, making them low in net carbs.
Avocados are an excellent source of vitamin K, folate, vitamin C, and potassium, among many others. To give you an idea, there are about 1.5 g of net carbs in a 3.5 ounce (100 gram) serving of avocado. Additionally, they are an excellent source of vitamin C, potassium, vitamin K, and folate.
Watermelon
Including watermelon in your ketogenic diet is simple, as it is a delicious and refreshing fruit. A 1-cup (152 gram) serving of watermelon contains approximately 11.5 grammes of carbs and 0.5 grammes of fiber, making it one of the lowest-net-carb fruits available.
However, you may need to reduce your watermelon serving size if you’re trying to stay under your daily carb quota. Not only is watermelon high in vitamin A, but it also contains significant amounts of vitamin C, potassium, and copper.
In addition, it has the antioxidant lycopene, found in plants, which helps prevent cell damage and diseases. One cup of watermelon (or 152 grammes) has only 11 grammes of net carbohydrates, making it a low-carb option. Lycopene, an antioxidant, is present as several other nutrients.
Strawberries
These are a superfood that ticks all the boxes regarding taste, health benefits, and nutritional value. Strawberries are an excellent addition to a low-carb or ketogenic diet due to their low-glycemic index and high-fiber content.
In reality, a cup of strawberries (or 152 grammes) has only 11.7 grammes of carbohydrates and 3 grammes of fiber. Furthermore, strawberries are rich in vitamin C, manganese, and folate, all essential micronutrients. If you are tired while on the keto diet, strawberries can be a good source to regain your energy.
Furthermore, abundant anthocyanins, ellagic acid, and procyanidins, all potent antioxidants, can be found in strawberries. You’ll get 8.7 grammes of net carbohydrates from a cup’s worth of strawberries (152 grammes). They are rich in vitamin C, manganese, and folate and have various antioxidants.
Lemons
Citrus fruits like lemons are frequently utilized to enhance the flavours of beverages, main dishes, and sweets. Each lemon has about 5.5 grammes of carbohydrates and 1.5 grammes of nutritional fiber, making it an excellent supplement to the ketogenic diet.
Pectin, a type of fiber that helps regulate blood sugar, fights inflammation, and inhibits cancer cell growth, is abundant in these foods. Vitamin C, potassium, and vitamin B6 are just a few essential minerals in abundance in lemons. With only 4 grammes of net carbohydrates per fruit, lemons are a fantastic addition to a ketogenic diet. Furthermore, they include the fiber pectin, which is linked to numerous health advantages.
Tomatoes
The tomatoes may be a fruit in the botanical sense, but they are frequently utilized as a vegetable in cooking. Tomatoes are very convenient to include in a healthy ketogenic diet because they have a meagre carbohydrate count compared to other fruits.
About 7 grammes of carbohydrates and 2 grammes of fiber can be found in a single cup (180 grammes) of raw tomatoes. Tomatoes have few calories and are rich in healthy plant chemicals like lycopene, beta-carotene, and naringenin.
Each 180-gram serving of tomatoes contains only 5 grammes of net carbohydrates. Lycopene, beta-carotene, and naringenin are just some antioxidants found in tomatoes.
Raspberries
Raspberries are one of the healthiest berries, and they also complement a ketogenic or low-carb diet well. For example, while having about 15 grammes of carbs and 8 grammes of fiber in 1 cup (123 grammes), raspberries only supply 7 grammes of net carbs.
Vitamin C, manganese, vitamin K, and copper are all in healthy amounts in each dish. The anti-inflammatory and chronic disease prevention benefits of raspberries are due in part to their high antioxidant content.
In a 1-cup (123-gram) portion, Raspberries have only 7 g of net carbohydrates. Vitamin C, manganese, vitamin K, copper, and antioxidants abound in these berries.
Peaches
These are a popular stone fruit that is fuzzy-skinned and bursting with sugar and juice. With 14.7g of carbs and 2.5g of fiber per cup, they are low in net carbs (154 grams). You may include this delicious fruit in a healthy keto diet by limiting your serving size and eating it alongside other low-carb items. They are also an excellent source of vitamin C, vitamin A, potassium, and niacin, among other vital micronutrients.
Eating peaches and other fruits and vegetables high in flavonoids and stilbene may be associated with lower levels of triglycerides and cholesterol, two risk factors for heart disease, suggests a study of 1,393 participants. Peaches include 12.2 grammes of net carbohydrates per serving size of one cup (154 grammes). In addition to a plethora of vitamin C, vitamin A, potassium, and niacin, this stone fruit also provides a variety of other nutrients.
Cantaloupe
Cantaloupes, like watermelons and honeydews, are melons in the muskmelon family. Cantaloupe has a modest amount of net carbohydrates per serving, with 12.7g of carbs and 1.5g of fiber per cup (156 grams).
Additionally, one serving delivers a substantial amount of folate, potassium, and vitamin K. Beta carotene, a plant pigment essential for immune function and eye health, can be found in abundance in this food, making it one of the most significant sources available.
Cantaloupe is an excellent addition to any diet, but if you’re watching your carb intake, you should limit yourself to a smaller serving. Cantaloupe is suitable for a ketogenic diet due to its low carbohydrate content (11.2g net carbs per cup, or 156g). As a bonus, cantaloupe is a good source of potassium, vitamin K, folate, and beta-carotene.
Starfruit
Star fruit, or carambola, is a vivid tropical fruit that grows naturally in Southeast Asia. Starfruit is an excellent option for individuals following a ketogenic diet due to its relatively low carb content. However, it is less widely available than other forms of fruit.
A 1-cup (108-gram) portion of star fruit includes just 7.3 grammes of carbs and 3 grammes of fiber. Vitamin C, copper, potassium, and pantothenic acid are abundant in star fruit. Star fruit has only 4.3 grammes of net carbohydrates per cup (108 grammes). Nutritionally, star fruit is rich in vitamin C, copper, potassium, and pantothenic acid.
Conclusion
Despite common belief, the keto diet allows for several low-carb fruits. While many of these fruits are substantial in fiber and low in net carbohydrates, they also provide many other beneficial nutrients. Consume these fruits moderately as part of a varied low-carb ketogenic diet.
In this article, we have discussed what are the best low-carb fruits on a keto diet. I hope the fruits mentioned in this article are the best for you. These fruits usually complete your nutrition and aid you in healthy weight loss.
Frequently Asked Questions
Fruits like avocados, raspberries, and lemons can be enjoyed on the keto diet as long as they are consumed in moderation. Many assume that fruit, nature’s candy, is off-limits on the popular high-fat, low-carb ketogenic diet because of its high-carb content.
The delightful summer pleasure known as watermelon is 92% water and only 7.5 grammes of carbohydrates per 100 grammes, making it the fruit with the fewest carbohydrates. Many of your daily vitamin A and C needs will be met by eating this. Have a cupful, or if you’re feeling posh, 10 watermelon balls.
Some fruits are allowed on the ketogenic diet. To keep your macros in check, you must watch what you eat and how much of it. Fruit and other carbs should be consumed within reason when following a ketogenic diet.
The fruit has many health benefits, but a few could go better with the ketogenic diet. Carbohydrate-dense foods include grapes and bananas. There are about 24 g of carbs in a medium banana and 26 g in a cup of grapes. These are generally undesirable fruits, so you should avoid them.