The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20-50 grams per day. Many high carb foods are considered off-limits on the keto diet, including certain types of grains, starchy vegetables, legumes, and fruits. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation. This article breaks down whether lemons are suitable for a keto diet.
Understanding the Keto Diet
The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in the New York City area. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbs, according to the Harvard T.H. Chan School of Public Health.
A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs. Here are typical recommended calorie percentages for each macro on a keto diet:
- 55-60% of calories should come from fat
- 30-35% of calories should come from protein
- 5-10% of calories should come from carbohydrates
The keto diet limits the foods a person can eat, including fruit, due to their carb count. Fruits contain natural sugars that add to a person’s daily carbohydrate intake.
Fruit and the Keto Diet: What to Consider
People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet. While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.
Read also: The Ultimate Keto Lemon Chicken Guide
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 is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food. This would give the net carb count of the food, which is important to note for those counting carbs.
However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.
Lemons: A Keto-Friendly Citrus Fruit
Lemons add a citrus flavor to meats, poultry, fish, Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. 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. Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6).
Nutritional Benefits of Lemons
Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6). They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7).
Read also: Lemon Olive Oil Cake (Keto)
- Vitamin C: Lemons are a good source of Vitamin C.
- Potassium: Lemons contain potassium.
- Vitamin B6: Lemons contain Vitamin B6.
- Pectin: They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells
- Citric Acid: Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products.
Incorporating Lemons into Your Keto Diet
Lemons can be a great addition to the ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.
Other Keto-Friendly Fruits
While lemons are a great choice, here are some other fruits that can be enjoyed in moderation on a keto diet:
- Avocado: Avocados belong in the fruit family - they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber. The amount of fiber in avocado means it has only around 2.8 g of net carbs. This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals. A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium (1). Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.
- Tomatoes: Tomatoes are a fruit, though many people use them in savory dishes and sauces. 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. The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet. Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin. What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9, 10, 11).
- Strawberries: Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. 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. Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate. Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet. In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4). Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4). Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5).
- 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 also 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. A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants. In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber. Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper. What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease.
- Plum: 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.
- 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.
- Blueberries: Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. 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.
- Watermelon: Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet. Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2). That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet. Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2). Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3).
- Peaches: They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14). By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet. Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14). According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15).
- Cantaloupe: Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16). Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16). It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17). Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.
- Star Fruit: Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content. In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18). Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18).
Fruits to Restrict or Avoid on Keto
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.
- Apples
- Bananas
- Grapes
- Mangoes
- Oranges
- Pears
Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious. A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.
True Citrus Products: Keto-Friendly Beverage Options
Whether you are new to the keto diet or looking for ways to jazz up your everyday choices, you're not limited to plain ol' water when it comes to beverages. True Citrus offers over 40 different Citrus Wedge Replacements, Water Enhancers, and Drink Mixes, including options for those following a strict keto diet. True Citrus products tick all the boxes.
Read also: Decadent Keto Treat
True Citrus Unsweetened Products
Need a simple and delicious way to add the taste of real limes, oranges, lemons, and grapefruits to your water at home or on the go? Want something with even more pizzazz? What about lime coconut, lemon raspberry, lemon cucumber, or orange pineapple? You can have all of the above and more, with Crystallized Wedges and Fruit Infusions - both of which have zero calories and zero sugar, by the way. These water enhancers are made with three simple ingredients. Each packet helps you fight dehydration and the frustration of never having anything exciting to drink. You no longer need to chop up up a whole cutting board of fruit to enjoy the taste of infused water. There's no labor and no waste. Yup, that's music to keto dieter's ears everywhere.
Sweetened Drink Mixes
For those who seek a little sweetness while still sticking to their keto diet, True Citrus also offers a range of Sweetened Drink Mixes. These drink mixes transform water into a full-bodied beverage, helping you cut out sugar-packed fruit juice. Being just ten calories, with 1 gram of sugar each, you can enjoy the flavors of black cherry, mango, watermelon, and wildberry, lemon. There are even lemon and peach iced tea options.
True Lemon Energy
Are you someone that needs a boost in the morning? Are you trying to find keto energy drinks to replace coffee or conventional energy drinks? Say goodbye to the jitters and chemically-laden drinks made with ingredients you can't pronounce, and say hello to a "true lemon" alternative. True Lemon Energy is the answer you seek. Simpler, cleaner, and available for a fraction of the cost, these flavored drink mixes source caffeine from green tea. With zero calories, zero sugar, and 100% RDA of vitamin C, a glass (or two) of wild cherry cranberry or strawberry dragonfruit is a no-brainer.
Additional Tips for a Successful Keto Lifestyle
Finding beverages you love that are low in calories and sugar is a massive milestone - but that's just part of the hurdle you face. Whether you're trying to shed excess weight or want to live a happier, healthier life, you need to focus on your body and mind. You need to address nutritional habits, ensure proper hydration, and tend to your mental health.
Potential Risks and Considerations
Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a review.
For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks.