The ketogenic diet has exploded in popularity as a method for weight loss and improving metabolic health. Success on this low-carb diet hinges on carefully selecting foods, especially fruits. Understanding the principles of a keto diet is crucial to appreciate the importance of selecting the right fruits. This eating plan emphasizes high fat, moderate protein, and very low carbohydrate intake, inducing the body to enter a state of ketosis where it burns fat for fuel instead of carbohydrates.
This article explores which fruits are keto-friendly and which ones to avoid.
Keto-Friendly Fruits: A Sweet Spot in a Low-Carb World
Incorporating keto-friendly fruits into your diet can be a delicious and healthy way to maintain your keto journey. To succeed in a ketogenic diet, pick fruits that are low-carb and don't have a significant impact on blood sugar levels.
Here are some fruits that generally fit well into a ketogenic lifestyle:
Berries: Nature's Keto Candy
Berries are an excellent keto option due to their low carbohydrate content. These provide essential vitamins, fiber, and antioxidants. Blackberries, raspberries, and strawberries are among the best choices. For example, blackberries are packed with fiber (almost 8 grams per serving!) and naturally lower in sweetness making them the top low-carb berry to reach for. Similar to blackberries, raspberries are high in fiber and can be more tangy than sweet. A favorite fruit among many low-carb eaters, strawberries are enjoyed on their own or commonly paired with various recipes, ranging from savory to sweet.
Read also: Benefits of Lipton Diet Green Tea
Avocado: The Creamy Keto Champion
Avocado is loved for its super creamy texture and high healthy fat content, which make this fruit both a filling and nutritious keto-friendly choice. Avocados are abundant in monounsaturated fats, fiber, potassium, as well as vitamins C and E. They are also a good source of important nutrients including potassium, calcium, magnesium and B vitamins. Per 100g, avocados contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat.
Tomatoes: A Savory Keto Surprise
Tomatoes (yes, it is a fruit!) are ideal for a keto diet in moderation as they are low in carbohydrates. They bring a solid source of Vitamin C, potassium, and the antioxidant lycopene.
Olives: A Mediterranean Keto Staple
Olives, whether green or black, are an excellent source of healthy fats and antioxidants with minimal carbohydrates. They are rich in monounsaturated fats as well as vitamin E, which are essential for overall health.
Coconut: A Versatile Keto Delight
Coconut is a quite versatile and keto-friendly fruit, available in various forms. Whether you choose coconut oil, coconut milk, or unsweetened shredded coconut, you can benefit from its medium-chain triglycerides (MCTs). Coconut oil is a keto diet staple as it is 100% fat! The fat found in coconut oil is known as MCTs, or medium-chain triglycerides, and MCTs are used directly by the liver for energy (by converting to it straight away to ketones).
Other Low-Carb Fruit Options
Acai as a solo fruit is actually not very sweet. This unique and visually appealing fruit, Starfruit or Carambola, is one of the lowest sugar options you can find. Lemons are very rarely consumed whole, but they are in fact very low carb and low calorie. Similar to lemons, limes are not eaten as a whole fruit, but their juice is low sugar and worth considering. While dried figs can pack a punch of sugar, fresh figs contain significantly less. Falling higher on the glycemic index scale due to low fiber content, watermelon is a misunderstood fruit. Watermelon is also rich in nutrition containing a recognizable amount of vitamin C, vitamin A, and potassium.
Read also: Tropical Smoothie for Health
Fruits to Approach with Caution or Avoid on Keto
Some fruit representatives are better to avoid due to their high sugar and carbohydrate levels.
Bananas: The Keto Nemesis
Bananas are high in natural sugars and carbs that can quickly derail ketosis. Even though banana health benefits abound, like helping to boost heart and immune health, bananas are basically off the table when you’re eating keto.
Grapes: Tiny Sugar Bombs
On a keto diet, it's best to limit or avoid grapes due to their high sugar content, which can significantly affect blood sugar levels. High in carbs, grapes can slow down or halt ketosis-and the same goes for drinks made from them.
Pineapple: A Tropical Keto Trap
Pineapple is a tropical fruit that's popular for its sweet taste. However, it's unsuitable for the keto diet due to its high sugar content.
Mangoes: The Deliciously Dangerous Fruit
While mangoes are undoubtedly delicious, they tend to be high in sugar and carbohydrates. If there’s a fruit even worse for keto diets than bananas, it’s mangoes. These tropical treats have a high carb content, packing in 50 grams per fruit!
Read also: Is Cranberry Mango Diet Juice Right for You?
Apples: An Everyday Fruit with a Keto Cost
Apples aren't an ideal option for those on a keto diet as the fruit is high in sugar and carbohydrate content.
Other High-Carb Fruits to Limit
Some fruits may be higher in carbs than others, which could keep you from reaching or maintaining ketosis.
Here’s the breakdown of some high carb fruits:
| Fruit | Carbs per Serving (approximate) |
|---|---|
| Raisins | 22g per 1/4 cup |
| Dates | 18g per 2 dates |
| Pears | 22g per medium fruit |
| Apples | 25g per medium fruit |
| Bananas | 27g per medium fruit |
| Grapes | 28g per cup |
| Mangoes | 28g per cup |
| Pineapple | 22g per cup |
Although these can’t be staples in a keto diet due to their high carb content, they still boast an array of nutrients and dietary fiber, which is good for digestion and heart health. As such, you may choose to eat them occasionally, but be mindful of your portion sizes and daily macronutrient targets.
Crafting Keto-Friendly Meals with Fruits
Planning meals in advance is a crucial habit for those adhering to the keto diet. It guarantees that you always have healthy and convenient options available.
Here are some quick and easy recipes utilizing keto-friendly fruits:
Keto Berry Chia Seed Pudding
Instructions: Use your mason jar to mix chia seeds and unsweetened almond milk with your favorite keto-friendly berries.
Chicken Avocado Salad
Instructions: Mix diced cooked chicken, mashed avocado, diced tomatoes, as well as chopped olives.
Coconut Fat Bombs
Instructions: Mix unsweetened shredded coconut with coconut oil and a natural sugar substitute on the like of stevia. Shape the mixture into bite-sized balls, then refrigerate until they reach firmness.
General Guidelines for Keto
If you’re looking to maintain ketosis, you may need to avoid or reduce portion sizes of some foods, including refined carbs, starchy vegetables, and certain fruits. The keto diet is an extremely low carb, high fat diet. The goal is to achieve a metabolic state of ketosis, in which your body burns mostly fat instead of carbs for energy. If you’re looking to begin or maintain ketosis, there are some foods to consider limiting - specifically, foods that are too high in carbs. On the keto diet, carbs are typically restricted to 20 to 50 grams (g) per day. Generally, this total doesn’t include the portion of carbs made up of dietary fiber, as these aren’t digested by your body.
On a 2,000-calorie diet, a keto diet will typically be composed of:
- Fat: 55% to 60%
- Protein: 30% to 35%
- Carbs: 5% to 10% carbs
Other Foods to Limit on Keto
Refined Carbs
Eating refined high carb foods may prevent a ketogenic state if you consume more than your daily carb allowance. Examples include bread, pasta, rice, and other refined carbs. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds. The most important foods to avoid on the keto diet are refined carbohydrates. Some classic examples of refined carbohydrates include bread, pasta, rice, chips, pretzels, cheese puffs, sodas, sweetened beverages, desserts and other snack foods. These options are high in carbohydrates and low in fiber, which causes quick blood sugar spikes after eating.
Starchy Vegetables
Starchy vegetables are usually limited on the keto diet due to their high carb content, despite their other nutritious benefits. Some starchy vegetables may include: white potatoes, sweet potatoes, yams, peas, and corn. Starchy vegetables with slightly fewer carbs per serving include beets and carrots. You may be able to include modest amounts of these if they fit your daily carb allowance. Mashed or riced cauliflower can also be a good substitute for starchy potato-centered recipes. Non-starchy vegetables like spinach, mushrooms, tomatoes, cucumber, and celery are usually better suited for keto diets.
Sweetened Yogurt or Dairy
Natural yogurt and dairy products can vary in their carb content. When adding dairy to your diet, steer clear of flavored or sweetened varieties, which will add to your carb count. This is especially common in flavored yogurt, milk, and cottage cheese. Aim for plain, full fat yogurt or cottage cheese. Some strained options to consider include: Greek yogurt, Icelandic skyrunsweetened coconut-milk-based yogurt. Be mindful of what you pair with these foods. For instance, nuts and unsweetened peanut butter can help make a filling keto-friendly snack, while granola or fruits can increase their carb count.
Beans and Other Legumes
Some legumes and beans may be challenging to incorporate into your keto diet due to their high carb content. Still, they boast dietary fiber, protein, calcium, and other micronutrients. As such, fitting in small portions might be worth the effort.
Grains
Grains like quinoa and millet are higher carbohydrate foods and may not fit in a keto diet. If you still want to include quinoa in your keto diet, consider it a garnish rather than a central part of your meal.
Alcohol
Beer, liqueurs, and mixed liquor-based drinks have a high carb and low nutrient count, which makes them foods to limit on a keto diet. Most of the carbs in mixed drinks like vodka tonic or rum and coke are from sodas, juices, purees, and liqueurs. Instead, consider lower carb drinks like red wine or spirits. These provide 5 g of carbs or less per standard serving. It’s worth noting that most alcoholic drinks provide little micronutrients like vitamins and minerals. Generally, it’s best to save your sparse daily carb allowance for nutrient-rich fruits, vegetables, legumes, and grains. When you’re on a low carb diet, eating nutrient-rich foods can help reduce the possible risk of nutrient deficiencies associated with keto diets long term.
Juice and Sodas
Natural fruit juice is high in naturally occurring sugars, and juices with added sugars are even higher in total sugars. Juice also lacks most of the dietary fiber found in whole fruits. Fiber is key for proper digestion because it helps slow down the transit time of food along your digestive tract, thereby assisting with blood sugar management. However, it can be tricky to get enough of on the keto diet. Consider eating whole fruits instead of consuming high carb, low fiber juices to help maintain ketosis. Sodas are essentially bubbly sugar water that provides zero nutrition and a high carb count. Some beverages to consider drinking instead include: sugar-free soda (though only occasionally), sparkling water with a slice of cucumber, lemon, or lime, still water, and unsweetened tea.
Honey and Syrups
Honey and syrups like agave or maple are concentrated sugars, so they can easily increase your daily carb count without otherwise providing significant nutrition. While these contain antioxidants and other nutrients, they can cause blood sugar spikes and flip you out of ketosis.
Certain Condiments
Ketchup, barbecue (BBQ) sauce, and sweet chili sauce are a few examples of sugar-packed condiments that don’t provide much in terms of nutrients or fiber. Some condiments aren’t as high in carbs as other foods on this list, but it’s easy to eat a lot of them, so the carbs might add up quickly. Instead, reach for hot vinegar-based sauces, mayonnaise, mustard, or the spice jar if you want to add more flavor to your food without adding to your daily carb count. Just remember to check the carb content on the label.
Low-Fat Diet Foods
Some dietary foods have reduced fat and may not be suitable for a keto diet. Therefore, it’s a good idea to watch out for these items. Read the nutrition label carefully so that you can account for carbs in your daily totals. Common low fat or fat-free foods that may be high in added sugars include: yogurt, mayonnaise, salad dressings, peanut butter, and skim milk. Remember, the keto diet aims to be high in fat to provide your body with energy, so full fat options are the better choice. Light or low fat margarine is a staple in some weight loss diets. Although it’s low carb, it’s also low in fat, which is your main fuel source on the keto diet and important for maintaining a ketogenic state. Instead, consider reaching for unsalted butter or moderate servings of regular margarine.
Dried Fruit or Trail Mix
When fruit is dried, its sugar is concentrated into smaller serving sizes, increasing the carb content. Similarly, mixed dried fruit packs 31 g of carbs per 1/4 cup (40 g), which can easily put an end to ketosis. These are often blended into trail mix, which may include chocolate chips, candies, or sugar-coated nuts - high sugar foods that may easily put you over your carb allotment for the day. Instead, aim for fresh berries to satisfy your sweet tooth. These are fairly low carb, with less than 4 g of carbs per 1/4 cup (38 g).
Milk and White Chocolate
Milk and white chocolates aren’t keto-friendly, given their added sugar content. Look for chocolate that is more than 70% cacao and is low in added sugar. Or, consider dark chocolate made especially for keto diets.
Processed Foods
Chips, crackers, cookies and snack foods are all off-limits on the keto diet. Low in fiber and high in carbs, these items do not support the goal of keto eating, aka reducing carbs enough to stay in ketosis and burn stored fat.
Legumes
Though absolutely delicious in curries and rich in muscle-building protein, chickpeas (alongside other legumes like lentils and peas) are a no-no for those following the ketogenic diet. The 45 grams of carbs in one cup of cooked chickpeas will quickly put you out of ketosis.
Dairy Alternatives
Whole milk, while high in fat, is not a great option for achieving ketosis thanks to the 12 grams of carbs found in one cup. And, unfortunately, many dairy alternatives aren’t optimal either, especially those made from grains like oat and rice milk. Instead, opt for nut or seed-based milks as they will be lowest in carbs. Try hemp, almond or cashew milk.
Canola Oil
Canola oil, like most vegetable and seed oils, is typically frowned upon due to its high pro-inflammatory omega-6 fatty acid content. Better options include MCT oil, coconut oil and extra-virgin olive oil.
Sweeteners
Sure, most diets will restrict your sugar intake, but eating keto means avoiding all forms of the substance. This includes healthier sweeteners like maple syrup, honey and dates.
Wine
High in carbs, grapes can slow down or halt ketosis-and the same goes for drinks made from them.
Keto-Friendly Foods To Enjoy
Thankfully, there are so many delicious and nutritious foods that you can enjoy on the keto diet. Some options include fish, eggs, poultry, lean meats, cheese, full-fat yogurt, butter, olive oil, nuts, seeds and low-carb fruits and veggies.