The ketogenic, or keto, diet is a low-carb eating plan designed to shift the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This dietary approach strictly regulates the intake of macronutrients (macros): fats, protein, and carbs. Typically, a keto diet recommends that 55-60% of calories come from fat, 30-35% from protein, and only 5-10% from carbohydrates. Because fruits contain natural sugars, they can be a point of concern for those adhering to a keto lifestyle. While the keto diet limits the foods a person can eat, including fruit, due to their carb count, some fruits can fit into a keto dietary plan in moderation. This article breaks down which fruits a person can eat on a keto diet, with a focus on plums.
Understanding the Keto Diet and Fruit
The primary goal of the keto diet is to induce ketosis, a metabolic state where the body burns fat for fuel due to a significant reduction in carbohydrate intake. To achieve this, individuals typically limit their total carb intake to under 50 grams per day, with some restricting it to as low as 20 grams. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.
Fruits contain natural sugars that add to a person’s daily carbohydrate intake. Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake. Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.
Fiber plays a crucial role in a keto diet. Since the body cannot digest it, fiber can be subtracted from the total carb count to determine the net carb count. This calculation is particularly important for those meticulously tracking their carbohydrate consumption. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.
Keto-Friendly Fruits
While many fruits are restricted on the keto diet, some can be enjoyed in moderation due to their lower carbohydrate content and higher fiber content. Here are some fruits that are generally considered keto-friendly:
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Avocado: Avocados are fruits that are high in healthful fats and several necessary vitamins and minerals. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber, resulting in only around 2.8 g of net carbs.
Tomatoes: Tomatoes 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.
Lemons: Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.
Berries
Berries are often the go-to fruit for keto dieters, as they are among the lowest-carb choices.
Strawberries: 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. Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A.
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Blackberries: 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. Blackberries contain a variety of vitamins and minerals, including vitamins C, K, and A.
Raspberries: Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs. They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.
Plums on the Keto Diet
A plum, all by itself, isn’t going to toss you right out of ketosis, as long as you don’t overdo your carbs during breakfast, lunch and dinner.
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. While this is a relatively low number, it's important to consider it within the context of your daily carb limit.
Other Fruits to Consider (with Caution)
Kiwifruit: Kiwifruit contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g. A person on a keto diet may only want to eat kiwifruit on rare occasions and monitor their carb intake throughout the day when trying to maintain ketosis.
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Blueberries: 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. Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count.
Watermelon: A half-cup of watermelon contains around 5½ grams of net carbs. Watermelon is also rich in nutrition containing a recognizable amount of vitamin C, vitamin A, and potassium.
Cantaloupe: A half-cup of cantaloupe contains about six grams of net carbs. Cantaloupe is also cholesterol-free, low in sodium, high in vitamins A and C, and a good source of folate.
While these fruits can be included, portion control is key to staying within the desired carb limits.
Fruits to Restrict or Avoid
Not all fruits are suitable for people following a keto diet. A person should restrict or eliminate the following fruits from their diet when limiting their carb intake. These fruits are generally high in sugar and carbs, making it difficult to maintain ketosis.
- Grapes
- Peaches
- Apples
- Dried Fruits (e.g., prunes, figs)
- Tropical Fruits (e.g., bananas, mangoes)
- Fruit Juice
Tips for Including Fruit on a Keto Diet
Monitor Portion Sizes: Even with keto-friendly fruits, it's essential to be mindful of serving sizes to avoid exceeding your daily carb limit.
Track Net Carbs: Calculate the net carbs by subtracting the fiber content from the total carbohydrate count.
Choose Fiber-Rich Fruits: Opt for fruits that are high in fiber, as they have a lower net carb content.
Pair with Healthy Fats: Combine fruit with sources of healthy fats, such as nuts or avocado, to help slow down the absorption of sugar and keep you feeling full.
Consider Timing: If you're going to include fruit in your keto diet, consider consuming it earlier in the day to allow your body more time to utilize the carbs for energy.
Fresh or Frozen is Best: The natural juices or syrup in canned fruit have more sugar, which means more carbs. Fresh or frozen fruit is best, but not always possible.
Be Mindful of Other Carbs: If you choose to eat fruit, adjust your carb intake from other sources to stay within your daily limit.
The Importance of Fiber
Fiber is not easily digested and absorbed by the body - which can help push things through. It also helps draw out some unwanted compounds along the way, like cholesterol. For these reasons, a high-fiber diet is associated with better digestive and heart health. Moreover, for your keto meal plan, this means you can enjoy fiber-rich foods like fruits and vegetables, and stay in ketosis.