For fruit enthusiasts embracing the ketogenic diet, the question of which fruits can be enjoyed without disrupting their dietary goals is a common concern. Fortunately, not all fruits are created equal in terms of carbohydrate content. This article delves into the suitability of plums within a ketogenic lifestyle, while also exploring other keto-friendly fruit options.
Understanding Keto and Fruit
The keto diet is characterized by a significant reduction in carbohydrate intake, replaced primarily by fats. This metabolic shift induces a state of ketosis, where the body utilizes fat as its primary energy source. The typical macronutrient breakdown for a keto diet is approximately 70% fat, 20% protein, and only 10% carbohydrates. For most individuals, this translates to a daily carb limit of 20 to 50 grams.
Most fruits contain carbs in the form of natural sugars. If your carb intake is too high, you’ll kick yourself out of ketosis and sabotage your keto diet. Due to this restriction, many high-carb foods, including certain fruits, are often considered off-limits. However, a blanket ban on fruit isn't necessary. The key lies in understanding net carbs and selecting fruits that fit within your daily macro goals.
Net Carbs: The Key to Keto-Friendly Fruit
To navigate the world of fruit on a keto diet, it's crucial to understand the concept of net carbs. Net carbs represent the amount of carbohydrates that the body can digest and utilize for energy. Fiber, a type of carbohydrate, is not broken down by the body and passes through the digestive system relatively unchanged.
To calculate net carbs, simply subtract the grams of fiber from the total grams of carbohydrates in a serving of food. This net carb calculation allows for the inclusion of certain high-fiber fruits in moderation.
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Plums and Keto: A Closer Look
Plums are a pit fruit with varying degrees of sweetness. They also boast antioxidants which may reduce inflammation and protect your cells from oxidative damage. But how do they fare on the keto scale?
Per 100 grams, plums contain:
- 46 calories
- 1.1g fiber
- 9.5g carbohydrates
- 3g fructose
A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.
Considering that a single banana contains 27 grams of carbs, plums may be permissible in moderation.
Plums are rich in a variety of vitamins and minerals and may help manage blood sugar levels, heart health, and cognitive function.
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Keto-Friendly Fruit Options
While plums can be included in a keto diet with careful consideration, several other fruits are more naturally suited to a low-carb lifestyle. These fruits generally have a lower net carb count, allowing for larger serving sizes without exceeding daily carb limits. Some of these fruits are:
Avocados: Often mistaken for vegetables, avocados are a keto staple due to their high healthy fat content and low net carb count. They’re rich in healthy fats and clock in at only two net carbs. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber, resulting in approximately 2.8 g of net carbs.
Berries: Many berries are relatively low in carbs and high in fiber, making them excellent keto-friendly choices.
- Raspberries: These berries offer a pop of tart flavor and are packed with antioxidants. Plus, one cup only contains seven grams of net carbs. Per 100 grams, raspberries contain 52 calories, 6.5g fiber, 5.5g carbohydrates, and a mere 2.35g fructose. In a 123 g serving, raspberries contain about 14.7 g of carbs and 8 g of fiber, accounting for 6.7 g of net carbs.
- Blackberries: They’re also high in fiber, vitamin K, and manganese. They’re packed with vitamins A, C, and K, as well as plenty of antioxidants and phytochemicals. Per 100 grams, blackberries contain 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose. Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.
- Strawberries: Strawberries have plenty of fiber, high levels of polyphenols, and they’re a good source of manganese and potassium. Per 100 grams, strawberries contain 32 calories, 2g fiber, 5.7g carbohydrates, and just 2.44g fructose. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.
- Blueberries: Blueberries are relatively low in calories but packed with vitamin C, vitamin K, and manganese. Blueberries rank higher than most fruits for antioxidant content. Per 100 grams, blueberries contain 57 calories, 2.4g fiber, 11.6g carbohydrates, and about 5g fructose. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs. High in antioxidants and flavonoids, blueberries have been found to help your memory, decrease inflammation, improve heart health, and more.
Lemons and Limes: These citrus fruits are excellent for flavoring water, beverages, and dishes without adding significant carbs. Lemon wedges or lemon juice are delicious in water or other beverages. They aid in digestion, prevent oxidation, provide vitamin C and potassium, and so much more. Per 100 grams, lemons contain 29 calories, 2.8g fiber, 6g net carbs, and 1.1g fructose. Limes are another popular citrus fruit. Per 100 grams, limes contain 30 calories, 2.8g fiber, 8.5g net carbs, and 0.6g fructose.
Tomatoes: While often used as a vegetable in culinary applications, tomatoes are botanically fruits. You can eat them raw, steamed, sauteed, or as part of a sauce, soup, or stew. Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease. Per 100 grams, tomatoes contain 18 calories, 1.2g fiber, 2.7g carbs, and 1.37g fructose. They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.
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Coconuts: Coconuts may not be what you first think of when you think of fruits, but these tasty treats be a fruit, nut, or a seed. They’re packed with vitamin B6, iron, and minerals, including magnesium, zinc, and copper. They are packed with natural dietary fiber to help satisfy your appetite. They also provide vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. Per 100 grams, coconut flesh contains 354 calories, 33g fat, 9g fiber, 6g carbohydrates.
Kiwifruit: A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g. Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis. Kiwis contain nine net carbs per serving.
Fruits to Limit or Avoid on Keto
While some fruits can be enjoyed in moderation, others are best limited or avoided due to their higher carbohydrate content. These include:
- Grapes
- Bananas
- Mangoes
- Apples
- Oranges
- Dried fruits (such as figs and dates)
- Fruit juice
Tips for Enjoying Fruit on Keto
- Track your macros: Carefully monitor your daily carbohydrate intake to ensure you stay within your target range.
- Measure portion sizes: Be mindful of serving sizes to avoid overconsumption of carbs.
- Choose wisely: Opt for low-carb, high-fiber fruits like berries, avocados, and lemons.
- Combine with fat: Pairing fruit with healthy fats, such as nuts or avocado, can help slow down the absorption of sugar and prevent blood sugar spikes.
- Listen to your body: Pay attention to how your body responds to different fruits and adjust your intake accordingly.