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Fruits and berries of Keto – what is Allowed and what is Not

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If you are a fruit lover, you may be wondering if there are fruits that are low in carbohydrates that will not negatively affect your keto diet. After all, fruits are good for your health, right? But with a high-fat, low-carb diet, eating too many net carbs can raise your blood sugar and knock you down. ketosis.

Fortunately, there is a difference between high- and low-carb fruits – and there are some fruits suitable for keto that contain even healthy fats. But first, let’s talk about the sugar content.

Are fruits high in Sugar?

There are three main types of sugar – sucrose, glucose and fructose – all of which are carbohydrates.

Glucose and fructose are called simple sugars because each of them contains one sugar molecule.

Most fruits contain sucrose. Sucrose consists of a combination of glucose and fructose.

Carbohydrates are a fast-acting, easily accessible form of energy. But fructose is very different from other carbohydrates: your liver must convert fructose into glucose before your body can use it as fuel.

The effect of Fructose on your Health

Fructose does not increase insulin levels like other sugars, but it can cause other problems. It is less nutritious than other sugars and contributes to greater fat accumulation. Fructose use has also been linked to obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance and high blood pressure.

Due to its effect on the liver, fructose has similar side effects to ethanol (found in alcohol). In fact, regular fruit snacks can have the same effect on your liver as beer.

Finally, fructose is anti-ketogenic because your liver needs to metabolize it. Like glucose, once your body absorbs fructose, it replenishes glycogen stores in the liver. This can temporarily throw you out of ketosis.

The best Fruits and berries for the Keto diet

Too much fructose is bad for your health, but not all fruits contain a lot of fructose. Some fruits offer less sugar and more nutrients.

In moderation, the benefits of some fruits may outweigh the disadvantages of sugar and fructose. Below you will find the 12 best fruits suitable for keto:

Lemon

Lemon slices or lemon juice are very tasty in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents the formation of kidney stones and even freshens your breath.

– 100 grams of lemons contain 29 calories, 2.8 g of fiber, 6 g of pure carbohydrates and 1.1 g of fructose.
– Recommended serving – 1 tablespoon (15 g).

var

Another popular citrus fruit. High in vitamin C, linden can improve digestion, fight infections and reduce the risk of cancer and heart disease:

– 100 grams of lime contains 30 calories, 2.8 g of fiber, 8.5 g of pure carbohydrates and 0.6 g of fructose.
– Recommended serving – 1 tablespoon (15 g).

avocado

Contrary to popular belief, this is a fruit, not a vegetable. It contains more potassium than bananas, and avocados are also full of healthy fats, fiber and phytonutrients such as beta-sitosterol, lutein and zeaxanthin.

– 100 grams of avocado contains 167 calories, 15 g of fat, 6.8 g of fiber, 1.8 g of pure carbohydrate and only 0.08 g of fructose.
– The standard serving size is 1/3 of the fruit or about 50 grams.

Olives (green or black)

As with avocados, most people do not consider olives. They are a good source of dietary antioxidants and healthy fats.

Olives can improve blood circulation and lower blood pressure by raising nitric oxide levels. It is also an anti-inflammatory product – their content of vitamin E improves brain health and helps control free radicals.

– 100 g of olives contain 81 calories, 6.9 g of fat, 2.5 g of fiber, 3.1 g of pure carbohydrate and 0 g of fructose.
– The recommended serving is two large olives or about 28.5 g

Sweet pepper

This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants. Sweet pepper offers many health benefits, having a positive effect on eye health and – due to its antioxidant activity – even reduces the risk of chronic diseases such as heart disease and cancer.

– 100 g of pepper contains 20 calories, 1.7 g of fiber, 2.9 g of carbohydrates and 1.12 g of fructose.
– The recommended portion is about 150 g.

Tomatoes

Another fruit that you can enjoy as a vegetable. You can eat them raw, stewed, stewed or cooked in a sauce, soup or stew. Cherries or grape tomatoes are ideal for snacks.

Tomatoes are full of the antioxidant lycopene, which can reduce the risk of heart disease. In addition, they contain a lot of vitamin C, potassium, folate and vitamin K.

– 100 g of tomatoes contain 18 calories, 1.2 g of fiber, 2.7 g of carbohydrates and 1.37 g of fructose.
– The recommended portion is 150 g of chopped tomatoes or 10 cherry tomatoes (170 g).

Coconut

After nutritionists gave up fatty foods, coconuts became an excellent choice for planning a keto diet.

They are considered fruits, nuts or seeds, depending on who you ask. But they are good no matter how you classify them. To avoid fructose, eat cellulose, not coconut water.

Coconuts contain natural dietary fiber, which perfectly saturates the body; They also offer vitamin B6, iron, magnesium, potassium, zinc, copper and selenium. In addition, coconuts are high in healthy fats, including lauric acid, which raises HDL or “good” cholesterol.

– 100 g of coconut porridge contains 354 calories, 33 g of fat, 9 g of fiber, 6 g of carbohydrates.
– The recommended serving is 1/3 cup (about 28.5 g).

Berries

strawberriesTo strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.

In addition, strawberries have excellent antioxidant properties.

– 100 grams of strawberries contain 32 calories, 2 g of fiber, 5.7 g of carbohydrates and a total of 2.44 g of fructose.
– The recommended serving is 8 large strawberries (about 144 g).

Raspberry

raspberryContains many antioxidants: vitamin C, quercetin and gallic acid. This fruit can help prevent cancer, heart disease and circulatory problems.

Raspberries also contain ellagic acid – a natural compound with additional chemoprophylactic (anti-cancer) and anti-inflammatory properties.

– 100 g of raspberries contain 52 calories, 6.5 g of fiber, 5.5 g of carbohydrates and only 2.35 g of fructose.
– The recommended serving is 1 cup of raspberries (about 123 g).

Blackberry

It contains a lot of vitamin C: a glass of blackberries is half of the recommended daily intake for an adult on a 2000-calorie diet.

Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function and fight heart disease with an abundance of antioxidants.

– 100 grams of blackberries contain 43 calories, 5.3 g of fiber, 4.3 g of carbohydrates and 2.4 g of fructose.
– Recommended serving – 1 cup fresh blackberries (about 142 g).

Plum

Plums contain vitamins A, C and K, as well as potassium, copper and manganese.

They are also rich in antioxidants that can reduce inflammation and protect your cells from free radicals.

100 grams of plums contain 46 calories, 1.1 g of fiber, 9.5 g of carbohydrates and 3 g of fructose.
The recommended serving is 2 small plums (about 131 g).

Blueberries

Relatively low in calories and contains vitamin C, vitamin K and manganese. It is also rich in useful flavonoids – polyphenolic antioxidant compounds such as anthocyanins.

– 100 grams of blueberries contain 57 calories, 2.4 g of fiber, 11.6 g of carbohydrates and about 5 g of fructose.
– Recommended serving – 1 cup fresh blueberries (about 150 g)

Table and Comparison of Fruits and fruits of Keto

Below you will find a table with some of the lowest carbohydrate fruits, as well as their amount of pure carbohydrates per 100 g and the average serving size.

If you decide to eat fruit, stick to fresh, raw or homemade. Avoid fruit juices (except lemon or lime juice), canned fruits and fruit snacks.

Total

In general, do not worry if you want to treat yourself to the fruits of the keto diet. They have a much higher nutritional value than processed sources of carbohydrates and in moderation will not have a major negative effect on fat burning.

Use the fruit not as a main course or frequent snacks, but as small additives, spices, etc. For example, they can be a great addition to salads to add color and flavor, or you can make canned and canned foods without sugar and low in carbohydrates.

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