The ketogenic diet is based on eating a diet that is high in fat, moderate in protein, and very low in carbohydrates. In recent years, we are talking about it more and more because its health benefits are not negligible. According to studies, the keto diet contributes to the treatment of certain diseases such as epilepsy, diabetes, or cancer.
Do not forget about weight loss without cravings! The principle of the diet is to enter a state of ketosis – the moment when the body uses fat as its main source of energy (the stores of sugar or rather glucose become insufficient). This explains why carbohydrate intake is limited to the strict minimum.
As a rule, fruits are among the foods that we deprive ourselves of first. But not all fruits have high sugar content, so there is no point in removing all of them from your diet. In this article, we reveal the keto fruits to consume to stay under the carb limit.
The Keto Diet and Carbohydrate Levels Needed to Stay in Ketosis
To enter a state of ketosis, the recommended daily macronutrient breakdown is 70-75% fat, 20-25% protein, and 5-10% carbohydrate. For example, for an 18,000 calorie diet, one should consume 140 to 150 grams of fat, 90 to 113 grams of protein, and 23 to 45 grams of carbohydrates per day.
The carbohydrate levels needed to stay in ketosis vary from person to person. It is believed that for the majority of the population a daily intake of 50 grams or less is sufficient. For athletes, the limit can be between 80 and 100 grams. When it comes to diabetics, it is necessary to aim for a limit of 20 to 30 grams per day.
But we talk more and more often about total carbohydrates and net carbs. It is explained for newcomers on the ketogenic diet. The total carbohydrates the total number of carbohydrates consumed in a day. As to net carbs, these represent the total number of carbohydrates in a given food, minus the grams of fiber and sugar alcohols (the latter are not digested by the body). So, if you are on the keto diet for medical reasons, it is necessary to limit your total carbohydrate count to 20 grams total per day. On the other hand, if it’s weight loss that is your goal, prefer to stay at less than 20 grams of net carbs per day.
Keto fruits approved for the ketogenic diet
Now that you know why and how to track your carb intake, here’s a helpful list of 10 keto-approved fruits. These low-sugar foods will keep your blood sugar levels in check and help you stay under your carb limit.
- 1 lemon = 5.4 grams of net carbs
- 1 cup of blueberries = 17.8 grams of net carbs
- 1 cup of raspberries = 6.7 grams of net carbs
- 1 lime = 5.2 grams of net carbs
- 1 cup of strawberries = 8.2 grams of net carbs
- 1 cup of watermelon = 10.9 grams of net carbs
- 1 cup of avocado = 3.6 grams of net carbs
- 1 cup of blackberries = 7.1 grams of net carbs
- 1 cup of cantaloupe melon = 12.3 grams of net carbs
- 1 cup of tomatoes = 3.3 grams of net carbs
Lemons, both juice and zest, are widely used to add flavor to various keto dishes. Some numbers to remember: 1 lemon = 24.4 calories = 7.8 grams of carbohydrate = 2.4 grams of fiber. This equates to 5.4 grams of net carbs. In addition to being a great source of vitamin C, yellow citrus is a staple ingredient in many slimming smoothie recipes. Use without moderation to boost your immune system in winter or during a weight loss diet.
By enjoying 1 cup of fresh blueberries, you are providing yourself with 21.4 grams of carbs, 3.6 grams of fiber, and 17.7 grams of net carbs. These berries are also an excellent source of vitamins K and C and manganese. They are full of anthocyanins, an antioxidant naturally present in blue and red foods. Some research has shown that they may protect against aging and some forms of cancer (such as cervical cancer).
Raspberries are a good example of a keto fruit to incorporate into a low-carb diet. One cup of fresh raspberries provides 64 calories, 14.7 grams of carbs, and 8.0 grams of fiber, or 6.7 grams of net carbs, which is lower compared to other berries. Raspberries are also a great source of vitamin C and manganese – one cup provides 54% and 41% of the recommended daily amounts, respectively. Also, the vitamin K that we obtain, namely 12% of the daily intake, participates in the production of proteins. They, in turn, are necessary for blood clotting and bone metabolism and have many other metabolic functions in the body.
Raspberries also contain several phytochemicals, including anthocyanins and quercetin. Being anti-inflammatory compounds, anthocyanins are believed to help reduce the risk of heart disease and diabetes and may improve short-term memory. Quercetin, on the other hand, is associated with slowing cancer growth.
Similar to its cousin, lime (juice and zest) can also be used in a low carbohydrate diet. One lime provides 20.1 calories, 5.2 grams of net carbs, and 1.9 grams of fiber. This citrus fruit contains about 32% of the recommended daily amount of vitamin C. You can enjoy limes in combination with your favorite low-carb sweetener to give your preparations a sweet and sour taste.
One cup (about 8 strawberries) has 46.1 calories, 11.1 grams of carbs, and 2.9 grams of fiber, or 8.2 grams of net carbs. These red fruits are full of vitamin C. For example, a cup of strawberries contains more vitamin C than an orange. Also, they can boast a good potassium content (6% of the recommended daily amount) which helps relieve muscle cramps. This electrolyte helps maintain hydration levels. Enjoy strawberries on whole milk ricotta, with keto dark chocolate, as a side with a keto fat bomb, or on a keto cream pie.
Watermelon is mostly water (92% to be precise). A cup of diced watermelon provides 45.6 calories, 11.5 grams of carbs, and 0.6 grams of fiber, or 10.9 grams of net carbs. It contains vitamins A and C, but also the powerful antioxidant lycopene. The latter is associated with a lower risk of heart disease and cancer. There is even a watermelon slimming diet! Enjoy a few cubes of watermelon with whole cheese compatible with the ketogenic diet or with dark chocolate without sugar. It is still possible to enjoy a cup of healthy watermelon smoothie, respectful of the keto diet.
Avocado is a fruit with countless health benefits. It’s high in fat and has very low carbs – making it a keto fruit star. A whole avocado provides 322 calories, 17.1 grams of carbohydrate, 13.5 grams of dietary fiber (or 3.6 grams of net carbs). Add to that the 29.5 grams of mostly monounsaturated fat – the good type of fat that lowers bad cholesterol levels in the blood. The fruit is therefore a very useful food to reduce the risk of heart disease and stroke.
Avocado is an excellent source of vitamins C, E, K, and B6; folic acid, pantothenic acid, and potassium. The fruit is also prized for its content of riboflavin, niacin, magnesium, phosphorus, copper, and manganese. Vitamin B6 helps the body produce a variety of hormones such as serotonin, norepinephrine, and melatonin. Copper plays a role in the formation of red blood cells, the maintenance of nerve cells and the immune system. The trace element also contributes to the production of collagen and normal energy metabolism.
This ketogenic fruit also contains lutein, an antioxidant that helps keep eyes healthy, and β-sitosterol that studies have linked to lowering blood cholesterol. There are so many ways to consume avocado on a ketogenic diet! For example, you can make a salad, add a few slices to a smoothie, or cut it in half to fill each core with an egg and toast.
If you’re looking for keto fruits that are compatible with the ketogenic diet, blackberries are a great choice! One cup of these berries provides 61.9 calories, 14.7 grams of carbohydrate, and 7.6 grams of fiber (or 7.1 grams of net carbs). They also contain vitamins C and K as well as manganese. Plus, blackberries are packed with phytochemicals. Enjoy whole Greek yogurt or cottage cheese.
One cup of diced cantaloupe provides 53 calories, 12.3 grams of carbohydrate, and 1.4 grams of fiber. This melon is a good source of vitamins A and C, potassium, and chemical compounds – lutein and zeaxanthin – which contribute to the health of the eyes and help prevent certain types of cancer (lung, breast, etc.). Add the cantaloupe to smoothies, wrap slices in strips of prosciutto or chop a few pieces to make salsa.
Tomatoes fall under the category of fruit. They are a good choice for people on a ketogenic diet. One medium tomato provides 22.1 calories, 4.8 grams of carbohydrate, and 1.5 grams of fiber (or 3.3 grams of net carbs). This red keto fruit is a good source of vitamins A, C, and K. Cooked tomatoes and cooked tomato products contain phytonutrient lycopene. On the other hand, when fresh, red fruits contain only a small amount. Studies have shown that lycopene is more active when it comes from cooked tomatoes (ketchup, tomato puree, etc.).