Is Watermelon Ok On Keto

/8best Fruits To Eat On A Keto Diet

The ketogenic diet is gaining popularity nowadays. The most common thing you know about keto diet is low-carbs and high fat while following this diet. The diet myths associated with keto is that fruit must also be eliminated from the diet in order to effectively achieve a state of ketosis. Fruits like avocados, watermelons and berries can be consumed in moderation as they are healthy keto diet fruit options since they have very low sugar content. A ketogenic diet limits carbs to 2050 grams per day. There nutrients-dense fruits are high in fiber and are low in sugar, fats, and calories.Here’s a list of 7 healthy fruits you can eat on a keto diet.

Fruit Carbs And Nutrition

Your parents and health teachers werent exaggerating when they kept telling you how good fruits and vegetables are for you. They provide many important health benefits.

• Theyre terrific sources of key vitamins and minerals, including vitamin C, folate and potassium.
• They provide dietary fiber, which helps to keep the gut biome healthy and in balance, prevents constipation, and lowers the risk of bowel cancer.
• Theyre also high in antioxidants, making them valuable weapons in the fight against heart disease, inflammatory diseases, type 2 diabetes and other types of cancer.

Oh, and they taste great, too.

But there are many low-carb vegetables that are terrific for a keto diet. Sadly, we cant list the best low-carb fruits. There are no low-carb fruits just lower carb ones.

Thats because of the sugar thats naturally present in fruit.

Sweeter fruits like watermelon contain a lot more sugar than lemons and limes, of course, but no ones going to sit down and devour a lemon as a keto snack. The tasty fruits all contain a large amount of sugar.

Almost all fruits contain generous amounts of glucose and/or sucrose, two simple forms of sugar that are very high in carb content.

So even keto-friendly fruits cant be eaten by the bowlful, the way you can chow down on lettuce or spinach. You have to choose carefully and limit the amount of fruit you eat when youre on keto.

Heres how to do it.

Low Carb Berries: Natures Low Carb Candy

By low carb berries, I mean blackberries, raspberries, and strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.

When incorporating them into your meals, make sure you consider their carb counts in the context of your daily keto carb limit.

Don’t Miss: What Are The Best Keto Pills

The Truth About Fructose

Fruit is known as natures candy. We all love it. But, there is a lot of confusion about whether it is good for you. Not to be confused with high fructose corn syrup, fructose is the natural sugar found in fruits, like melon. It is what gives fruit its sweet taste.

Unlike glucose, fructose causes a low rise in blood sugar levels. Therefore, some health professionals recommend fructose as a safe sweetener for individuals with type 2 diabetes.

However, fructose doesnt suppress appetite as much as glucose does. As a result, consuming too much fructose could promote overeating. Some health professionals believe excessive fructose intake contributes to metabolic disorders, like cardiovascular disease.

A diet high in fructose could also lead to increased uric acid levels in the body, which could cause an increase in blood pressure. Excess fructose consumption could also cause leptin resistance and contribute to obesity.

With that being said, fruit is only a minor source of fructose found in the average North American diet, compared to the added sugars found elsewhere.

The harmful effects of fructose apply to a Western diet supplying excess calories and added sugars derived from sugar cane in convenience foods, candy, and beverages like soda and concentrated fruit juice. These harmful effects do not apply to the natural sugars found in whole fruits and vegetables.

What Fruits Can You Eat On Keto

Looking for the perfect keto fruit? Youve come to the right place! Here you will find a list of our favorite keto fruits that are low in carbs and high in fiber.

Lemme start with a disclaimer.

I am no nutritionist. I just love the ketogenic diet. So, whatever I am stating is purely based on the research I have done.

When I started with the keto diet I was surprised that so many fruits are being taken off of the list. I really could not understand, why?

I am a fruit lover and relish just any kind of fruit. So it was hard for me to omit a certain bunch.

I love oranges and watermelons so I know how hard it was for me to give them up.

Don’t Miss: How To Get Potassium On Keto

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.

How Many Carbs In Watermelon

Most fruits are high in carbs, so those following a keto diet can only enjoy natures candy in very small amounts. But when comparing watermelon with other types of fruits youll notice that watermelon is relatively low in carbs. Essentially, 1 cup of diced watermelon contains about 11.5 grams of carbs and 0.5 grams of fibre meaning that it has about 11.5 grams of net carbs.

Being able to eat watermelon whilst on a keto diet, can only be determined when you know what else youll be eating throughout the day.

For instance, on a 2000 calorie diet, you might restrict your carb intake to just 100 calories or 25 grams per day. This would mean that a single slice of watermelon could take up almost half of your daily carb allowance.

You can most certainly fit watermelon on a keto diet, but it might take careful planning and require a reduction in portion sizes to avoid exceeding the limited amount of carbs you may consume in a day.

You May Like: Best Keto Shakes To Buy

Can You Eat Watermelon On A Keto Diet Answered

Aug 29, 2022 | Other |

Hey! This site is reader-supported and we earn commissions if you purchase products from retailers after clicking on a link from our site.

When youre on a low-carb or keto diet, you notice that most fruits are high in carbs which means that you arent able to enjoy some of them on a daily basis, especially if youre daily carb intake is set to 20 grams a day. So what does this mean for fruits like watermelon?

If youre wondering whether the succulent, juicy and refreshing watermelon slips into the keto-friendly side, the answer is yes due to its low in carbs compared to other fruits.

Nutritional Value Of Watermelon

A cup serving of diced watermelon contains:

• 46 calories
• 5% of your daily vitamin A needs
• 14% of your daily vitamin C needs
• 4% of your daily potassium needs
• 4% of your magnesium needs

Watermelon is packed with essential amino acids like citrulline, boosting athletic performance. So if youre doing sports and dont want to eat heavy before a game, snack on a few slices of watermelon.

It also has a high ORAC score, meaning it contains a good amount of antioxidants. These antioxidants, including lycopene, vitamin C and cucurbitacin, fights free radicals in your body. Free radicals are basically unstable compounds that cause inflammation.

This free radicals build-up can lead to chronic conditions like heart disease and cancer.

Fortunately, by eating watermelon, youre feeding your body the antioxidants needed to thrive.

Read Also: Blaze Keto Crust Vs Cauliflower

Why Watermelon Is The Perfect Summer Snack

If theres one fruit that epitomizes summer, its watermelon. Not only is this fruit refreshing, crisp, and sweet, but it also packs a nutritious punch. One cup of watermelon contains 11g of carbs, so youll have to limit your consumption. If youre on Atkins 20 Phases 3 or 4, or Atkins 40, set aside time to salute this summer superfood.

Read on for the Atkins list of reasons why watermelon is the perfect summer snack.

Watermelon can help keep you hydrated.Watermelon is aptly named because its nearly 92% water. The fruits juice is also full of electrolytes. A study in the Journal of Agricultural and Food Chemistry revealed that athletes who drank 16 ounces of watermelon juice an hour before exercise experienced less muscle soreness the following day. Bottoms up!

Watermelon has plenty of vitamins and minerals.Watermelon contains high levels of vitamins A, B6, and C. Vitamin A helps maintain healthy skin and hair, while vitamin B6 promotes normal nerve function and the formation red blood cells. Vitamin C provides a boost to the immune system and offers protection from harmful free radicals that may accelerate aging.

Watermelon has been shown to protect against certain diseases. Watermelon is packed with lycopene, an antioxidant linked to an array of health benefits. Studies have shown that lycopene can reduce the risk of heart disease and certain cancers, including prostate cancer.

Common Fruit And Their Carb Counts

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.

Recommended Reading: Is Baked Ham Keto Friendly

Keto Watermelon Prosciutto & Feta Salad

Organic BAKES & MIXES. Freshly Prepared and Made to Order.

Keto Watermelon, Prosciutto & Feta Salad. 7.5g net carbs.

It may come as a surprise, but YES, its keto! Just check out the macros in the recipe plenty of good fats, medium protein and a few carbs. If thats not keto, than what is? 7.5g net carbs is about a third of your daily allowance and totally worth it!

Leave aside lists of keto foods and non-keto foods. They serve as guidelines. As long as you adjust your daily food intake so that your macros are within limits, youll stay in ketosis no matter what. Obviously, I dont mean that you can eat pasta, rice, potatoes, etc. Nor do I ever advocate eating junk food thats low carb.

What I do mean, is that eating CLEAN KETO entails whole foods, balanced nutrients and natural ingredients. And watermelon certainly ticks all the boxes. Especially if its Italian watermelon . It has the lowest carbs with bursting flavour, crunch and sweeteness. Plus its super good for health.

What Fruits To Eat On A Low

If youve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content , according to the website for the popular low-carb Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following fruits.

Don’t Miss: Is Corned Beef Keto Friendly

How Much Watermelon Can You Have On A Keto Diet

If you have a sweet tooth, youll be happy to learn that you can have watermelon on a keto diet. But to stay within the allowance of your daily total net carbohydrates, you need to limit the amount you eat. Compared to other melons watermelon is the best choice.

On the keto diet, your total carb intake should be between 20 and 50 net carbs per day. Net carbs are the total grams of carbs minus the grams of fiber.

One cup of watermelon has 11 grams of net carbs. You also need to keep in mind that the more watermelon you eat, the more the GL increases. This means that, while watermelon is keto-friendly and may even help curb those sugar cravings, you should only eat small amounts .

Low Carb Watermelon Recipes

Sure, you can eat plain old watermelon. Its a healthy snack. Shoot your shot.

But how about taking watermelon all the way to its true potential and using it in some keto-friendly meals and snacks? Try out these recipes gotta catch em all!

• Watermelon smoothie. Eating watermelon is so last year we want to drink it! Start your day off *perfecto* with this smoothie, which is low carb, refreshing, and ridiculously easy to make. Its perfect for summer days or evenings in the sunshine.
• Watermelon salad. It might seem like the obvious route, but you cant go wrong with a watermelon salad. Itll fill you up while keeping you nicely under your 50-g limit. And why have watermelon as a snack when it can be a main meal? This recipe adds vinaigrette and crispy prosciutto for flavor and comes in at a mere 4.5 g carbs.
• Watermelon pizza. Dessert pizza made from watermelon alert! Its low carb, healthy, full of fruits and flavor, and makes for a stunning dessert. If youre hosting a party, this gives you that crucial low carb option.
• Watermelon popsicles. Who doesnt love a popsicle in the summer? And theres no reason you should miss out. This recipe is natural, sugar-free, and looks the part on Insta.
• Watermelon cocktail. Yeah, you may be on a keto diet, but that doesnt mean you cant enjoy yourself! This refreshing cocktail is low carb and alcohol-optional. If youre hosting a party, youll probably find that everyone else wants one, too.

Read Also: Can You Eat Strawberries On Keto

What Are The Disadvantages Of Watermelon

Watermelon is a splendid source of dietary fiber and water. But, if you eat too much watermelon, it can cause bloating, gas, flatulence, diarrhea, and other such stomach troubles. This is majorly due to the presence of sorbitol, which is a sugar compound, and lycopene, which gives the fruit its bright red color.

Is Fruit Really Good For You

Theres a very good reason why you experience a refreshing sweetness when you bite into nearly every type of fruit. It can be explained in one word: sugar.

Pick a fruit. Any fruit. Sorry to break it to you, but its loaded with sugar. In fact, the type of sugar most commonly found in fruit, fructose, is often called fruit sugar on ingredient and nutritional labels.

Thats not a big deal when youre following many types of diet plans, since fruit is very good for your health in a number of ways. Its usually high in nutrients and low in calories, and the fiber it contains can make you feel full. That last one is an obvious plus when youre dieting and trying to eat less food.

If youre on a low-carb, high-fat keto diet, though, fruit can be one of your biggest enemies. Its natural sugars contain an enormous number of hidden carbohydrates, and they can quickly sabotage your diet.

So when youre on the keto diet, the best advice to remember about fruit is BE VERY CAREFUL!

Heres a guide to help you avoid the keto land mines that are so tempting in the middle of summer.

Also Check: Keto Casserole With Ground Beef

My Favorite Keto Watermelon Smoothie

This smoothie is the perfect summer drink. Youll only need three ingredients:

First, cut open your watermelon and peel it. Youll only need one half. Next, cut it into small pieces and toss them into a blender.

Cut one lime or lemon and squeeze into your blender. If you dont have a whole lemon, you can use store-bought lemon juice. Just check that there are no additives.

Once youve squeezed your lemon, add a tablespoon of your favorite sweetener. This could be xylitol or erythritol. Blend and enjoy.

You can even turn this into a cocktail by simply adding a shot of vodka, rum or tequila.

Who Should Not Eat Watermelon

It may be a healthy fruit, but it has high glycaemic index . Always ensure consulting a doctor before you consume it on a daily basis. People who drink alcohol regularly should avoid having large quantities of watermelon as the high level of lycopene may react with alcohol, further causing liver inflammation.

Also Check: Whole 30 Diet Vs Keto