Can You Eat Fruit On Keto

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Lazy Keto Fruit List: 19 Fruits To Enjoy And 19 Fruits To Avoid

Can You eat Fruit on Keto? YES! Here’s When You Should

The ketogenic dietmost commonly known as the keto dietis a diet that focuses on decreasing carbs and increasing healthy fats. A typical day of calories on keto consists of 70-80% fat, 10-20% protein, and 5-10% carbohydrates . Following these keto guidelines helps your body reach ketosis, a state in which your body burns fat for energy, rather than burning glucose and carbs.

Following a keto diet comes with a whole host of benefits: Easier weight loss, extra energy, decreased blood sugar, and more . Keto may even help manage or prevent cancer, diabetes, epilepsy, and Alzheimers disease .

All this to sayCan you still eat fruit on keto? Or will it mess up the results youre wanting?

In this article, youll learn what happens when you eat fruit on keto, along with which fruits to eat and which fruits to avoid.

Low Carb Fruit Recipes For The Keto Diet

Many of you may be thinking that the ketogenic diet sounds very restricted judging from the fruits we recommend avoiding. While we should always keep an eye on our fruit intake, there are still a plethora of low carb recipes that we can make with fruit.

Below, youll find a few examples of our favorite low carb fruit recipes for keto.

What Is The Most Delicious Dragon Fruit

Because of this, red dragon fruit has more antioxidants than white dragon fruit. As a result, its an excellent food for maintaining good eye, blood, and skin health. Wine can also be made from the red variety. The red one, on the other hand, contains more sugar than the white.

Dragon Fruit Isnt Keto-Friendly for the Following Reasons:

While the dragon fruit isnt the worst thing you can eat on a ketogenic diet, it has too many net carbs per serving to be a regular snack.

Look no further:

  • Protein: 2 grammes

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What Fruit Is A Carb

The Dilemma of the Fruits: Grapes 26 grams Apple 21 grams Pineapple 20 grams Blueberries 17 grams Oranges 12 grams5 rows of

Unprocessed Carbs Are The Healthiest

In contrast, processed foods and sugary drinks, on the other hand, are not as good for you. A high-sugar diet can cause blood sugar levels to spike, resulting in weight gain, chronic disease, and death. Which carb is the healthiest? Whole grains, vegetables, fruits, and beans that have not been processed, as well as vitamins, minerals, fiber, and a variety of phytonutrients, are excellent sources of nutrients. However, processed foods and sugary drinks, on the other hand, should not be consumed.

Common Fruit And Their Carb Counts

Best Ketosis Program  on Instagram: 9 BEST FRUITS TO EAT ON KETO DIET ...

If youre on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, thats no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.

Although some people argue that you have to eat fruit to be healthy, this is not the case. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber.

Since the ketogenic diet allows for a good amount of vegetables to be eaten, you wont be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.

To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving.

Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart.

Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving.

Fruit Type
12.09 About 3/4 cup

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Fruit Might Cause Bloating And Indigestion

As alluded to earlier, fruit contains large amounts of a simple sugar known as fructose, which is digested a bit differently than other simple sugars.

Fructose can cause indigestion, abdominal cramping, and bloating due to poor absorption in the lower gastrointestinal tract.

Moreover, the fruit we consume nowadays tends to be much larger in terms of size, meaning as a whole, we are eating more and more fructose. Not to mention the additive high-fructose corn syrup in many processed foods these days.

Now, bloating and indigestion wont intrinsically hinder weight loss. However, these symptoms can still lead to frustrating results and poor body image in chronically bloated people and experience gut distress. Fortunately, there are probiotics for gut health.

Fruits To Avoid On The Keto Diet

Fruits with a higher net carb count are best avoided on the keto diet. The following is a list of non-keto fruits to refrain from

  • Cherries: 16.5g net carbs per cup
  • Oranges: 16.5g net carbs per cup
  • Pears: 16.5g net carbs per cup
  • Plums: 16.5g net carbs per cup
  • Blueberries: 17g net carbs per cup
  • Goji Berries: 18g net carbs per 28g serving
  • Pineapple: 19.5g net carbs per cup
  • Apples: 20g net carbs for one medium apple
  • Grapefruit: 21g net carbs per cup
  • Mango: 22.5g net carbs per cup
  • Pitaya : 22.5g net carbs per one-ounce serving
  • Prunes : 23g net carbs per ¼ cup
  • Persimmons: 25.2g net carbs per one persimmon
  • Grapes: 25.5g net carbs per cup
  • Dried Figs: 29g net carbs per cup
  • Dates: 30g net carbs per ¼ cup pitted dates
  • Bananas: 30g net carbs per cup
  • Pomegranate: 41.4g net carbs per one large pomegranate
  • Plantains : 54.4g net carbs per cup
  • Cherries: 16.5g net carbs per cup
  • Oranges: 16.5g net carbs per cup
  • Pears: 16.5g net carbs per cup
  • Plums: 16.5g net carbs per cup
  • Blueberries: 17g net carbs per cup
  • Goji Berries: 18g net carbs per 28g serving
  • Pineapple: 19.5g net carbs per cup
  • Apples: 20g net carbs for one medium apple
  • Grapefruit: 21g net carbs per cup
  • Mango: 22.5g net carbs per cup
  • Pitaya : 22.5g net carbs per one-ounce serving
  • Prunes : 23g net carbs per ¼ cup
  • Persimmons: 25.2g net carbs per one persimmon
  • Grapes: 25.5g net carbs per cup
  • Dried Figs: 29g net carbs per cup
  • Dates: 30g net carbs per ¼ cup pitted dates
  • Bananas: 30g net carbs per cup
  • Plantains : 54.4g net carbs per cup
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    Can You Eat Apples On A Low

    A small, four-ounce apple contains only 15 grams of carbohydrates, so its ideal for a low-carbohydrate diet. A small, four-ounce apple has approximately 55 calories. Apples, in addition to being nutritious, also contain fiber and vitamins C and K.

    Apples are a viable option for a low-carb diet, but they may not be available until your first phase of the diet is completed. According to the National Academy of Sciences, adults should consume 45 to 65 percent of their calories from carbohydrates. A person who consumes 50 to 150 grams of carbohydrates per day is considered low carb. You can eat any fruit during the first 24 hours of the Atkins 40 diet. After two weeks of consuming South Beach, a low-carbohydrate diet, you can eat all fruits. A half-eaten fruit with almond butter or cream cheese will help you control your net carb count while increasing your apples satiety.

    You Can Always Switch To Net Carbs Later

    20 Delicious Fruits On Keto Diet You Can Eat & Fruits To Avoid

    The basic calculation is this: Total Carbohydrates Fiber Sugar Alcohols = Net Carbs

    For an example of how net carbs works, lets look at raspberries.

    1 cup of raspberries is 64 calories:

    14.7 grams of total carbs 8 grams of fiber = 6.7 grams of net carbs

    As you can see, deducting fiber allows you to eat more. This can be good or bad depending on your health goals and what you are eating.

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    I Mean There Is No Point In Trading One Type Of Poor Health For Another

    Eat the best food that you can afford to give your body the building blocks it needs for optimal health, longevity, and looking good for as long as possible

    Holistic approaches never just address symptoms of specific health problems, but instead aim to return or keep the patient in a state of balanced health between mind, body, and spirit.

    Grab your KETO FOOD GUIDE by signing up below.

    Are Grapes Low Carb

    Grapes and bananas, for example, are high in carbohydrates. A cup of grapes contains approximately 26 grams of sugar, while a medium banana contains approximately 24 grams of sugar. These fruits should always be avoided as a rule.

    Despite their keto-friendly nature, grapes are nutritious and delicious. If you subtract 1.4 grams of dietary fiber from a cup of grapes, you get 27 total carbs. Keto dieters must consume between 20 and 50 grams of carbs per day in order to maintain ketosis. In contrast to honeydew and watermelon, cantaloupe is a type of fruit. Because of their net carbohydrates of 7 g, these berries can be used as a keto diet mainstay. Because strawberries are nutrient-dense, they have a number of health benefits. Lemons will provide a sweet snack that is both delicious and healthy for your keto regime.

    Avocados are high in antioxidants because they are high in both fat and fiber. It is possible to consume less than 1.5 grams net carbs per serving of 100 grams. The carbohydrates in all grapes should be at least 27 grams per cup. To satisfy your taste buds without sacrificing your keto goals, substitute for them.

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    Fruit Makes Keto More Sustainable

    People love fruit for a reason. Its delicious!

    And the more you can effectively bring fruit into your diet, the less limited you will feel. Feel less limited, and your low-carb or keto diet becomes more sustainable.

    Which means more time to enjoy the many health benefits that brought you to the diet in the first place.

    Has Been Dragon Fruit A Ketogenic Diet Booster

    Keto Fruit

    I was curious if Dragon Fruit were Keto friendly because I enjoy growing them and eating them whenever I get the chance. I must admit that I had to do some research to find the answer because there isnt a lot of information about carbohydrates in different Dragon Fruit varieties.

    Dragon Fruit is Keto-friendly if you know how many carbs are in each serving and stick to the standard ketogenic diets carb limit of 5%. . According to USDA Food Data Central1, 100 grammes of Dragon Fruit contains 12 grammes of carbohydrate, making it Keto friendly if consumed in moderation.

    The keto diet does not allow for the consumption of dragon fruit. There are 17 grammes of net carbohydrates in a single 6 ounce serving of the exotic fruit. Its easy to overeat this fruit if youre on a low-carb diet.

    Read Also: How To Get Potassium On Keto

    Avocados Are Another Fruit That You Can Safely Have On The Keto Diet

    An entire avocado only has 4 grams of carbs. So you can either eat half or a fourth of an avocado and still not go over your net carb limit.

    Avocados are very versatile and a staple of Keto diet because they are higher in quality fats.

    • Bake an egg in half an avocado
    • Add diced avocado to your salads
    • Stir fry diced avocado with bacon and shrimp for a high healthy fat meal that takes about 10 minutes to prepare.

    Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet

    The ketogenic diet is a high-fat, moderate-protein and very-low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.

    Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., RD. People also eat keto to lose weight .

    Even if you know that you need to eat a very-low-carb, high-fat, moderate-protein diet, it can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.

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    Keto Fruit List: 12 Low Sugar Fruits You Can Eat Every Day

    EMMIE SATRAZEMIS, RD, CSSD April 17, 2020

    Fruit is naturally high in sugars – aka carbs – leading many to believe this food group is forbidden on a keto diet. But there is such a thing as low carb fruit and it is possible to lose weight and enjoy this nutrient dense food group without kicking your body out of ketosis.

    Get hundreds of keto approved foods to help you cut carbs and still eat tasty meals. !

    But What About All That Vitamin C Potassium And Fibre If Youre Not Eating Fruit On Keto

    Can I Eat Fruit Once I Lose the Weight on Keto?

    Fruit offers nothing you cant get elsewhere! Learning this was a real eye opener for me when I thought I needed fruit on Keto.

    Heres where to get all of those classic fruity vitamins on Keto

    Vitamin C: Brussel sprouts, dark leafy greens, broccoli, cauliflower, tomatoes, parsly, basil, thyme, chives, kale, red peppers/capsicum

    Potassium: Avocados, nuts, dark leafy greens, salmon and mushrooms

    Fibre: Flax seeds, avocado, chia seeds, unsweetened coconut and coconut flour, spinach

    This is not an exhaustive list.

    Basically, fruit is not bringing anything to your plate that you cant get elsewhere. Give it the flick and save those carbs for something that deserves it!

    I definitely use fruit in my cooking sometimes as the fresh sweetness cant be beat. Heres a few fruity dishes you might like to try:

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    Is Fruit Bad For You

    Fruits are whole foods, high in natural nutrition and contain no added ingredients. Like most plant based foods, fruits can provide a lot of essential nutrition to your diet – nearly all fruits are high in potassium, vitamin C, and fiber. Plus they are naturally low calorie, low sodium, and low fat, making them a great food for weight loss.

    Fruit intake is also associated with a wide range of health benefits including improved digestive health, heart health, mental health, and weight management, along with reduced risk of type 2 diabetes .

    Fruits also make a great natural sugar substitute for those that have a sweet tooth or are looking to cut added sugars from their diet. A small piece of fruit can often hit the spot and provide significantly more nutritional value than other sweets.

    Sugar Content In Fruit Explained

    Fruit is highly nutritious, but it’s also a source of carbohydrates. In fact, fruits are some of the most naturally carb rich, whole foods you can choose.

    It is commonly dinged for its naturally high sugar content, but the sugars found in fruits are not quite the same as the refined and added sugars that we commonly demonize.

    Like many other plant based foods, fruit is also loaded with fiber, a type of carbohydrate that is thought to not impact blood sugar levels in the same way.

    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 . It is also part of the reason why fruit falls lower on the glycemic index scale .

    Moreover, for your keto meal plan, this means you can enjoy fiber-rich foods like fruits and vegetables, and stay in ketosis. Even though fiber shows up on the nutrition facts label in total carb content, the grams of fiber are often subtracted to give you a net carb count for the food.

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    Are Oranges High Carb

    A small fruit contains approximately 9 g net carbohydrates per serving. According to the USDA, orange fruits are another option for a low-carb diet because they are low in net carbs. Potassium in oranges can help lower blood pressure, according to Wong.

    Is White Rice As Healthy As Brown Rice?

    When white rice has been fortified with nutrients, it can still be considered healthy. Rice that is brown, on the other hand, is a whole grain, which provides a more nutritious diet. The fact that both types of rice are high in carbs does not make them less nutritious.

    Whats The Deal With Fruit On Keto Can You Eat Fruit On Keto Or Lchf

    Can I Eat Applesauce On Keto Diet

    Posted on Published:

    Australia is the lucky country in many ways, and the availability of fresh fruit is certainly one of them.

    But what about fruit on Keto?

    Surely all those vitamins and minerals are more important than the sugar right?

    Growing up, fruit was like gold in our house and a fresh punnet of strawberries still makes my mouth water.

    Our current government guidelines is to have 2 serves of fruit a day, for example a banana and an orange.

    Put these two bad boys into your carb counting app and youve chalked yourself up over 50 grams of sugar.

    We have over-domesticated and played with the genes of fruit to the point where it is so sweet and fleshy, it may as well be candy.

    And when you are on keto, it basically is candy and should be treated as such.

    Heres a fun tip, did you know bananas used to look like this?

    Check out this link for more

    Fruit was going to be my stumbling block to sticking to keto, or so I thought when I first started.

    What will I do in mango season?

    What will I put on my yoghurt?

    And what about cheesecake? It has to have strawberries on it!

    The important thing is to pick your battles!

    If youve spent all day making an amazing Keto cheesecake, putting two strawberries on top isnt going to hurt.

    Basically, if it fits in your daily macros, go for it.

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