The Keto diet is a low carb, high fat, and moderate protein diet. Fruits mostly contain a massive amount of carbs. On the other hand, in the keto diet, one person is allowed to take only 20-50 grams of carbs per day. Therefore, many fruits are best to avoid if you want to lose weight and achieve the desired result.
However, some fruits are very low in carbs and fit in the keto diet criteria. These fruits are high in fiber and only include fewer or digestible carbohydrates. So you can add these fruits to your keto diet plan and enjoy tasty fruits while dieting.
This article will provide you with some best low carb and high fiber fruits that will perfectly fit your keto diet plan.
Fruits for Keto diet:
- Watermelon
- Tomatoes
- Strawberries
- Lemon
- Raspberries
- Avocado
- Blackberries
- Star fruit
- Cantaloupe
- Peaches
- Kiwifruit
Watermelon:
Watermelon is the best fruit for the Keto diet. It is low in net carbs and rich in essential vitamins and minerals such as vitamin C, Vitamin D, Calcium, VitaminB6, cobalamin, and Iron. In addition to that, each 100g of watermelon contains 0.2g of fat, 0.6g of protein, and 8g of carbohydrate. It is a tasty option as a keto diet fruit that helps you stay hydrated.
Tomatoes:
Tomatoes are keto-friendly fruits. They contain high water content and many folates, vitamin C, potassium, beta carotene, and lycopene. In 100g of tomatoes, you can get around 3.84g of carbs and 1.2g of fiber. It means 100g of tomatoes and 2.64g of net carbs. You can add a small serving of tomatoes to your diet and enjoy a variety of flavors.
Strawberries
Strawberries are good sources of iron, copper, magnesium, Vitamin B6, vitamin K, Vitamin E, phosphorus, and many other minerals. They are low in carbs & high in fibers, making them the perfect fruit choice for the Keto diet. Usually, 100g of strawberries contains 7.7g of carbs and approximately 2g of fibers. That means it offers around 5.7g of net carbs in 100g of serving.
Lemons
Lemons are a standard fruit option that you can add to your diet in various ways. You can add it to your drinks and keto diet foods. Lemons contain many vitamins and minerals that highly contribute to a healthy diet. Lemon has minerals like iron and potassium and vitamins such as vitamin A, Vitamin B6, and Vitamin C.
Raspberries
Raspberries are high in antioxidants and decrease inflammation and help to prevent other chronic diseases. In addition to all these properties, raspberries are low in carbs and healthy fruit to add to the keto plan. One hundred grams of raspberries contains around 12.19g of carbs and 6.5g of fiber. That means it offers 5.7g of net carbs per 100g of serving.
Avocados:
Most people consider avocado a vegetable, but biologically avocado is a fruit. Normally an avocado of 250g contains about 21.33g of carbohydrate and 16.67 g of fiber. That means the net carbs in 250g of avocado is 4.66g. This fruit also contains various vitamins, including Vitamin K, Vitamin C, minerals, and a considerable amount of healthful fat. You can add avocado to your diet in multiple forms like a sandwich spread, dip, salad, or smoothie.
Blackberries:
Blackberries can be a great fruit to add to your Keto diet. You can eat this fruit as a breakfast snack since it contains 62 calories per one coup. One cup of serving does not contain fat or only a minimal amount of fat. It offers 234 mg of potassium, 30 mg of vitamin C, and 28 mg of vitamin K in one full cup of serving. In addition to all these benefits, It is also low in net carbs.
Star Fruit
Star fruit is low in calories and a great source of vitamins and various nutrients. This antioxidant fruit provides a significant amount of fiber, protein, vitamin C, vitamin B5, and calcium. According to USDA, a full cup of star fruit contains around 5g of net carb and 4g of fiber.
Cantaloupe
Cantaloupe is similar to melon and contains high water content, which makes it low in calories. This is the best fruit for the keto diet, which will help you to stay hydrated. Apart from these specialties, it has a high volume of vitamins and nutrients such as potassium, calcium, zinc, vitamins C, Vitamin A, and vitamin K.
Peaches
Peaches offer a variety of nutrients that helps to heal your wounds and make your immune system stronger. It also helps stop the growth of free radicals that can damage your cells. An average-sized peach contains around 13.2% of vitamin C with 14.5g of carbs and 2.5 grams of fiber per 150 grams of serving.
Kiwi
Kiwi contains higher amounts of net carbs than other fruits, so it is advised to add them to your diet in small quantities. But since it has irresistible benefits for your health, adding a small amount of kiwi will bring a great choice. A kiwi of 100 grams contains 0.5 grams of fat and 1.1 grams of Protein.
Bottom Line
If you find the Keto diet the best diet plan for your fitness goal, you are not happy with the limited variety of food options. In that case, adding fruits to your keto diet plan is an excellent idea. Fruits contain many essential nutrients like vitamins, minerals, and antioxidants which can contribute an incredible amount of energy and nutrients to a person’s diet.
However, before adding any fruit to your diet plan, make sure to contain the least amount of net carb. Net carbs mean the total amount of carbohydrates in a fruit minus the amount of fiber it contains. Though fruits provide a lot of benefits, you must still avoid eating large amounts of any fruits. If you have made the final decision about adding fruit to your diet, don’t forget to consult with a doctor.
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FAQs
What are the uses of a ketogenic diet on someone’s health?
The Keto diet offers a wide variety of health benefits. The most genuine use of the keto diet plan is helping weight loss. Aside from this, it helps maintain a healthier balance between blood sugar and blood lipids. It also prevents many illnesses, higher inflammation, and oxidative stress.
How much fruit can you eat in a day on a keto diet?
Since fruits contain high amounts of sugar, you should only add a moderate amount of fruits to your keto diet. You usually can eat any fruit which only has 12g of net carbs per 100g.
What fruit should you avoid in a keto diet?
You should avoid Fruits that contain high amounts of sugar and net carbs. These fruits will lower your weight loss process by increasing your body’s fiber, glucose, and carb contents. These kinds of fruits are apples, Grapes, Bananas, Dates, mangoes, pineapples, and raisins.
