Starchy Vegetables And Sugary Fruit
Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.
Packaged Keto Snacks To Avoid
It’s probably best to avoid all packaged snacks on the keto diet. Chips, cookies, crackers, granola bars – they all have lots of sugar and carbs in them.
Be careful with labels on snacks too. Just because it says “low carb” doesn’t mean it will be good for you or fit with your macros. Read the ingredients and nutrition labels before you buy them!
Always avoid anything that has trans fats in it. Do not eat any snacks sweetened with fruit juice – even sweetened yogurts have too much sugar if you are on the keto diet.
Check out this post on the best keto snacks to buy at the store!
Can You Eat Fruit On Keto Diet
Asked by: Adelle Quigley
Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation. Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet. Think again. With the right picks, you can enjoy fruit on a keto diet.
Also Check: Can You Eat Salt On Keto
What Can I Eat Besides Eggs For Breakfast On Keto
Keep these pantry staples on hand for egg-free keto breakfasts:
- Alternative flours such as almond flour and coconut flour.
- Various nut butters and nuts, including cashews, almonds, walnuts, pecans, peanuts, and macadamia nuts.
- Seeds and seed butters such as sunflower, pepita, tahini, and coconut butter.
- Ground flaxseed.
Lazy Keto Fruit List: 19 Fruits To Enjoy And 19 Fruits To Avoid
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.
Also Check: Keto Smoothie At Smoothie King
Considerations Before You Buy
Now that you know which keto fruits you can and cannot eat on the diet, what are some things you should be conscious of when shopping for your keto-friendly fruit in the store?
Choose Organic: While there may be some debate about organic vs. non-organic fruits and vegetables, make no mistake that choosing organic fruits is extremely important. Organic fruits are free from pesticides, eliminating your risk of developing pesticide-related illnesses and cancers.
Choose Real Fruit, Not Juice: In regard to how you consume your keto friendly fruit, make sure youre consuming raw, organic fruit rather than going for juices. In most cases, the process of making juice gets rid of most the essential vitamins and fibers of the fruit. In this case, the juice is more like sugar water, which is a sure-fire way to rapidly increase your blood sugar levels and kick you out of ketosis.
Can I Eat Vegetables On Keto
Vegetables are a great thing to eat on keto and can actually replace a lot of the vitamins and minerals that youre missing out on by not consuming fruit. However, just like fruits, there are some vegetables that should be avoided because the starch content is too high! As just a general rule on keto, if its leafy or if its green, you can have it! However, if its a starch, it should be avoided on keto, especially if youre just starting out.
Keep in mind that keto is a low carb diet, but that does not mean that its a no carb diet. While vegetables do have carbs in them, veggies have a lot of fiber in them too! Fiber is discounted when you calculate your net carbs, which means that youre going to subtract the total carb value from the total fiber value.
For example, if a food has 12 grams of carbs, but it has 8 grams of fiber, your total net carb intake is 4. This means that you may have more wiggle room to add to your veggies than you think you do!
Below, we have a list of the veggies with the lowest carb intake.
In simple terms, you should be eating real food, meaning that you should be limiting your consumption of foods that are processed. Meats, eggs, fish, nuts, yogurts, vegetables, and some fruits are safe to eat on the ketogenic diet.
- Cruciferous vegetables
Read Also: Trim Life Labs Keto Walmart
Keto Beware: Sneaky Fruits And Vegetables To Avoid On Keto
Following the keto diet can be extremely difficult, especially if youre just starting out on your new lifestyle change. A lot of people who are joining the ketogenic lifestyle may go ahead and assume that all fruits and vegetables are safe to consume on keto, not fully aware that there are actually some fruits and veggies that should be avoided and not consumed because of their high carb content.
Low Carb Fruits: What To Eat On A Keto Diet
While the keto diet allows for the enjoyment of a huge variety of foods, most fruits are unfortunately very high in sugar. This means that what are otherwise considered some of the healthiest foods on the planet, may kick you out ketosis. A banana, for example, has 14 grams of sugar alone.
This is not usually an ideal choice while staying very low carb. However, there are some fruits that are still recommended to consume when following a ketogenic eating plan. These are low carb fruits, or fruits that contain some sugar, but are also loaded with slow-digesting fiber and antioxidants.
Avoiding sugar is one of the key tenets of a ketogenic diet, and low carb fruits can help you do that. Here is everything you need to know about the best low carb fruits to consume when following a ketogenic diet.
Recommended Reading: Can I Have Almond Milk On Keto
Other Root Vegetables To Avoid On A Keto Diet
Like potatoes, most root vegetables are too starchy to be useful on the keto diet. If youre on a moderate or maintenance eating plan, you may be able to enjoy a small amount, perhaps a few pieces of beet in a salad.
However, if youre just starting keto or are on a strict carb limit, these root veggies should be off the menu:
The good news is that there are a few root vegetables that you CAN enjoy on a keto or low carb diet!
Turnips make an excellent substitute for potatoes, with about 1/4th of the carb count. Radishes, kohlrabi, and ginger root are also low enough in carbs to incorporate into a keto eating plan.
Top Keto Foods Questions
How low carb is keto?
Keto is a low-carb diet, not no carb. How many carbs can you eat in a day on keto? This can differ depending on you and what your health goals are, you may want to stay below 20 grams of net carbs per day. Learn about how many carbs can be appropriate for you
How much fat do you need to eat?
There is actually no amount of fat you need to eat, even on a keto diet. However, aim at adding enough fat for flavor and enjoyment and to keep calories from going too low. Guide: How much fat should you eat on keto?
Can I eat a vegetarian keto diet?
Yes. Especially if you eat eggs and dairy , its definitely doable. Vegan keto is more difficult Learn more and find inspiration here
Can I eat a dairy-free keto diet?
Sure. Its not necessary to eat dairy to successfully eat keto . A dairy-free keto diet can be very effective. Learn more and find recipes
Can I drink alcohol on a keto diet?
Yes. But make sure its an alcoholic drink that is low in carbs, like dry wine. Check out our full guide to keto alcoholic drinks
Can I eat fruit on a keto diet?
Sometimes if you choose low-sugar fruits and keep portions small. The best keto fruits are blackberries, raspberries and strawberries. Enjoy about one-half cup of any of these, either alone or with a bit of cream. Delicious! Full guide to keto fruits
Also Check: Best Keto Shakes To Buy
Nuts Seeds And Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. of nuts and seeds :
- Almonds: 3 g net carbs
- Brazil nuts: 1 g net carbs
- Cashews: 8 g net carbs
- Macadamia nuts: 2 g net carbs
- Pecans: 1 g net carbs
- Pistachios: 5 g net carbs
- Walnuts: 2 g net carbs
- Chia seeds: 2 g net carbs
- Flaxseeds: 0 g net carbs
- Pumpkin seeds: 2 g net carbs
- Sesame seeds: 4 g net carbs
The Keto Guide To Fruit: Which To Eat Or Avoid
On the popular keto diet, which involves eating loads of fats and virtually eliminating carbs, the body transitions from using carbs for fuel to using fat.
Now that we know which vegetables are OK on keto, lets find out about fruit. After all, to reap the diets benefits , you have to cut out lots of foods long considered nutritious including many fruits, says Pam Nisevich Bede, a registered dietitian and keto expert with Abbott Nutritions ZonePerfect. After all, just about 5% of your daily calories can come from carbohydrates on the diet.
Recommended Reading: Keto Sweets And Treats Mcallen
Ketchup Barbecue Sauce And Other Condiments
Ketchup, barbecue sauce, and sweet chili sauce are a few examples of sugar-packed condiments that dont provide much in terms of nutrients or fiber
These condiments can range from about 3 grams of carbs for ketchup and 4 grams of carbs for barbecue sauce per 9-gram packet. Sweet chili sauce has 15 grams of carbs per 35-gram serving
While some of these arent as high in carbs as other foods on this list, its easy to eat a lot of them. Eating more than small portion sizes could quickly make them non-keto-friendly.
Instead, reach for hot vinegar-based sauces like Tabasco or the spice jar if you want to add more flavor to your food without adding to your daily carb count.
Fat-rich mayonnaise or whole grain mustard are also good options. Just remember to check the carb content on the label.
Can I Eat Fruit
When switching over to the ketogenic diet, fruit is definitely the most confusing part of what to eat and what not to eat. For many years, fruit has always been marketed as something to healthy to consume in our diets.
While there are some fruits that can be healthy when consumed in moderation, on a ketogenic diet, the biggest aim is to consume a lower amount of carbohydrates . In most fruits, one piece of fruit would be the majority of your carbohydrate intake for the entire day.
Fruits have natural sugars running in them, ketogenic users have to carefully monitor the amount of low carb fruits that they intake each and every day. This means that berries are the fruit of choice for the majority of people on the ketogenic diet.
Just as a general rule, avoid any medium or large sized fruits, as they will have too many sugars in them and will take you out of ketosis.
However, if you are cutting fruits out of your diet, make sure that youre replacing the fruits with vegetables. You can easily get the nutrients that you receive from fruits from your daily vegetable intake, except with a lower amount of sugar !
Below, we have created a list of fruits that are appropriate to eat on the ketogenic diet, the number of carbs per a serving, and the serving size of the fruit. All other fruits that are not on this list have not been included because their sugar content is too high.
Read Also: Oprah Winfrey Keto Gummies Reviews
Soda Isnt Allowed On Keto But Unsweetened Sparkling Water Is A Great Choice
The keto diet often marks a drastic shift in eating habits. If you are a soda drinker, youll have to get it out of your diet completely, says Herrmann. It may be tough to do at first, but these are packed with sugar, and eating less of the sweet stuff will benefit your health, regardless of whether youre on keto, he says. In fact, drinking soda has been associated with greater odds of dying from cardiovascular disease, according to a Circulation. Ultimately, youre making a march toward a healthier pattern of eating, so working with a registered dietitian whos knowledgeable in the keto diet can help you figure out how to cut back and replace it in your diet.
Because its carb-free, diet soda is technically an okay option. But sparkling water is an even better choice when you want that fizz, since it doesnt even contain the artificial sweeteners present in diet drinks. These sweeteners may stimulate appetite and increase the risk for weight gain, per a study published in March 2014 in the American Journal of Clinical Nutrition. Choose naturally flavored but unsweetened versions of sparkling water, like those from brands LaCroix or Waterloo. Both have zero grams of carbs.
Dried Fruit Or Trail Mix
When fruit is dried, its sugar is concentrated into smaller serving sizes.
For example, a single pitted Medjool date has 18 grams of carbs, 2 of which are dietary fiber .
While dates are nutritional powerhouses, they concentrate too much sugar to reasonably be part of a keto diet.
Similarly, mixed dried fruit packs 31 grams of carbs per 1/4 cup , which can easily put an end to ketosis .
These are often blended into trail mix, which also often includes chocolate chips, candies, or sugar-coated nuts. This is another food to avoid, as it can 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 grams of carbs per 1/4 cup (
If youre craving starchy vegetables, try lightly grating them onto a salad or bowl rather than making them the main feature of a dish.
You can also swap these for small or moderate portions of jicama, which is naturally slightly lower in carbs, at less than 3 grams of carbs per 1/4 cup .
Mashed or riced cauliflower can also be a good substitute for starchy potato-centered recipes.
As a rule of thumb, spinach, mushrooms, tomatoes, cucumber, and celery are generally better suited for your keto goals.
You May Like: Nature’s Path Keto Cereal
Nonstarchy Veggies Should Be Staples For Anyone On A Keto Diet
If youre thinking about embarking on a ketogenic diet, you probably already know youre going to be avoiding sources of processed grains and sugar, like pizza and muffins. After all, its an extremely low-carb, high-fat diet, and those are two of the more obvious carbohydrate culprits. But many of the foods youll also avoid arent necessarily unhealthy. In fact, many no foods are packed with health-promoting vitamins, minerals, and fiber but offer a rich source of carbs that doesnt work on a really low-carb plan especially one as restrictive as the keto diet.
Many people following keto aim for 20 to 50 grams of net carbohydrates per day. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates . As such, some of your favorites, including many fruits, whole grains, and some vegetables, now must be drastically limited.
RELATED: Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu
After youve gotten the all clear, planning your keto diet can go a long way in your success on it. Because of the low-carb requirements, it often helps to think about what foods are off-limits and if this doesnt seem realistic, you may want to rethink going keto.
Here are 15 foods some healthy, others not so much that you should try to avoid on keto and what to choose instead.
What Makes Fruit Keto
When it comes to keto fruits, the only thing that matters is net carb count .
Most fruits contain carbs in the form of natural sugars. If your carb intake is too high, youll kick yourself out of ketosis and sabotage your keto diet. Many fruits have a high carb content that makes them unsuitable for keto.
Fortunately, there are plenty of low-carb fruits that fit into a keto meal plan.
Read Also: Foods Good For Keto Diet