Which Fruits are Keto Friendly? Top 10 Low Carb Fruits
What are the best and worst fruits to eat on a low-carb or ketogenic diet, and how do you choose between them? The bottom line is that while most berries are moderately low-carb foods, fruits are nature's candy, containing a significant amount of sugar.
Carbohydrate content statistics are the percentage of digestible carbohydrates, also known as pure carbohydrates (fiber is not counted).
This means that one hundred grams of berries (3112 ounces or approximately three handfuls) will contain the same amount of pure carbohydrates as the specified amount of pure carbohydrates.
When following a strict low-carbohydrate diet, berries such as raspberries, blackberries, and strawberries should be consumed in moderation. When following a moderately low-carbohydrate diet, berries such as strawberries should be consumed more freely.
Because blueberries are high in carbohydrates, they should not be consumed in large quantities: on a strictly low-carb diet, they should only be consumed on rare occasions and in small quantities.
And fruit? As you can see, all fruits have very few carbohydrates (mostly in the form of sugar). That is why the fruit is sweet! Fruits are nature's candy.
For ease of comparison, all figures in the picture are 100 grams (3 ounces) grams of carbohydrates digested in fruit.
A medium-sized apple (150 grams) can contain approximately 18 grams of carbohydrates.
How Many Fruits Can You Eat?
This means that it is probably better to eat some berries when following a low carb ketogenic diet (less than 20 grams per day). All the nutrients in fruits can be obtained from vegetables and without any sugar. So it is better to eat low carb vegetables instead.
Even on a moderate low carbohydrate diet (20-50 grams a day) you have to be careful with fruits, and you may not eat more than one piece a day.
On a high carbohydrate diet (50-100 grams per day) you can eat two or three fruits a day if they are the main source of your carbohydrates.
As you can see, grapes and bananas are the richest fruits in carbohydrates.
Top 10 Low Carb Fruits
Let's say you want to eat a piece of fruit (or some berries) for a while, but keep your carbohydrate intake relatively low. Which fruit would be the best option?
Below you can find the best options, which are ordered per gram of pure carbohydrate.
The best low carb options are above.
- Raspberry: Half a cup (60 grams) contains 3 grams of carbohydrates.
- Blackberries: Half a cup (70 grams) contains 4 grams of carbohydrates.
- Strawberries or strawberries: Half a cup (100 grams) contains 6 grams of carbohydrates.
- Berries: A medium sized piece (65 grams) contains 7 grams of carbohydrates.
- Clementines: A medium sized piece (75 grams) contains 8 grams of carbohydrates.
- Kiwis: A medium sized piece (70 grams) contains 8 grams of carbohydrates.
- Cherries: Half a cup (75 grams, or about 12 cherries) contains 8 grams of carbohydrates.
- Blueberries: Half a cup (75 grams) contains 9 grams of carbohydrates.
- Cantaloupe Melon: One cup (160 grams) contains 11 grams of carbohydrates.
- Peaches or peaches: A medium sized piece (150 grams) contains 13 grams of carbohydrates.
For comparison, a medium-sized orange contains about 17 grams of carbohydrates, a medium-sized apple about 21 grams, and a banana about 24 grams.
Isn't The Fruit Natural?
Fruit is generally considered to be a very natural food, which has always been eaten by humans. However, from an evolutionary point of view, there are often major differences between today's supermarket fruits and how fruits were viewed in nature before that.
What Were Fruits And Vegetables Like Before?
Furthermore, for most of human history, the fruit was only available in season, during a limited time of year. Our ancestors, like primates in natural habitats, could eat abundant fruit only when it was available.
If some extra sugar helps them gain weight, it can help them survive lean times.
Fruits are always available these days, and for some people, their bodies find it difficult to handle the extra sugar they eat throughout the year.
Fruits on The Ketogenic Diet
This is a controversial issue because there are some fruits that you can eat with caution and in a limited way and there are also some that contain fruit slices and ketosis salts due to high sugar content.
Therefore, it is very important that you either avoid them or choose only those that you weigh and then enter into your ketogenic diet plan.
The Best Fruit On A Ketogenic Diet
If you're one of those people who has a hard time figuring out what to eat, here are the least risky options to get you out of ketosis:
- Raspberries, blackberries and strawberries. These options are great because you can eat a handful without eating too much.
- Avocado. Yes, avocado is a fruit and is a good fruit on a ketogenic diet because it goes with everything and contains a lot of fat. Be careful as it does not contain carbohydrates, so it is best not to eat more than one avocado a day.
Before humans began cultivating the fruit, it was neither too large nor excessively sweet. It is true that humans have consumed fruits since the beginning of time, but they were not the fruits that we see in the supermarket today.
For the majority of human history, fruit was only available during specific seasons and for a limited period of time each year. Our forefathers, like primates in their natural environments, were able to consume large quantities of fruit only when it was readily available.
These days, fruits are always readily available, and in the case of some people, their bodies find it difficult to cope with the excess sugar resulting from the fruits they consume throughout the year.