A controversial topic for discussion is whether fruits can be consumed in the keto diet due to their carbohydrate content.
Most people will agree that they are the perfect food for a healthy lifestyle. However, those who follow a low-carbohydrate diet are more likely to avoid eating it.
Some people go to extremes and completely exclude all types of fruit in the keto diet from their menu. In this way, they deprive your body of useful nutrients.
In the following lines we will find out whether fruits can be consumed in the keto diet and which types are suitable. As well as what are the recommended amounts per day.
Can fruits be consumed in the keto diet?
The best way to get into ketosis and experience the full metabolic benefits of a low-carb diet is to reduce your intake to 50 grams per day. The emphasis is mainly on the consumption of fats and proteins.
There are many reasons for people to start following this diet. Some do it for health reasons such as obesity, diabetes or epilepsy. Others just feel best eating this way.
Many high-carbohydrate foods are excluded from the diet. Examples are sweets, soft drinks, cereals (pasta and bread), legumes, root vegetables and some fruits.
Although fruits are healthy, they can be rich in simple sugars – glucose and fructose. Fortunately, there are those that are low in carbohydrates and rich in indigestible fiber. They can fit perfectly in the keto menu.
Do not avoid eating fruit in the keto diet. They contain important nutrients such as fiber, antioxidants, vitamins and minerals.
Whether a person can or should include fruit in a keto diet depends on the following factors:
- specific purpose
- level of physical activity
- current metabolic health
- personal preferences
How many fruits in the keto diet should we eat per day?
A person who aims to consume no more than 100-150 g of carbohydrates per day can easily get them by consuming several fruits and other foods rich in carbohydrates.
But someone who is on a very low-carb ketogenic diet with less than 50 grams of carbohydrates per day should be more careful with the amount of fruit. At such low values, attention should be paid to the choice of carbohydrate sources.
One serving of low-carbohydrate vegetable salad would be much more nutritious than several fruits containing the same amount of carbohydrates.
Choose fruits high in fiber, rich in nutrients and low in glycemic index. They have less effect on blood sugar.
If we follow a keto diet with up to 50 grams of carbohydrates per day and want to get them only from the fruit, we can take the maximum for the day:
- 350 g of blueberries
- 500 g of blackberries
- 416 g of raspberries
- 650 g of berries
- 580 g avocado
Therefore, carefully calculate your daily allowance and try to follow it strictly so as not to get out of ketosis.
Fructose in fruits
The fruits have a sweet taste because they contain fructose and glucose. They also have fiber and a lot of water. There is a lot of talk about the harmful effects of table sugar and high-fructose corn syrup. Mainly because they contain large amounts of fructose.
Excessive fructose intake leads to health problems, including obesity, type 2 diabetes and metabolic syndrome. The possible harmful effects of fructose relate to that of added sugars, not to foods that naturally contain it.
However, fruit juice does not contain fiber and can contain almost the same amount of sugar as soft drinks. Therefore, its intake should be avoided, and instead the fruit should be consumed whole and fresh.
Which fruits in the keto diet are allowed for consumption?
Not all fruits are high in sugar and carbohydrates. Some are even considered vegetables because they are not sweet.
An example of such are the following few.
Although avocado is often mentioned and used as a vegetable, it is actually considered a fruit.
Due to its high content of heart-healthy monounsaturated fats, it is a great addition to a ketogenic diet.
Avocados are low in carbohydrates. 100 g of avocado contains 8.5 g of carbohydrates, 6.8 g of fiber, 167 calories and only 0.08 g of fructose. A standard serving is 1/3 avocado or about 50 grams.
It also contains a number of other important nutrients, including vitamin K, folic acid, vitamin C. It contains more potassium than bananas and is loaded with phytonutrients such as beta-sitosterol, lutein and zeaxanthin.
In addition, this fruit is filling, creamy and very tasty. Suitable for addition to salads, desserts, smoothies, pies and more.
Here are some sample recipes:
- Low carb salad with avocado
- Keto chocolate cake with avocado
- Keto pie with avocado
Strawberries are nutritious, tasty and very healthy. They are low in carbohydrates, so they can easily fit into a keto diet. They are a rich source of fiber.
One serving of 150 g of strawberries contains 11.7 g of carbohydrates and 3 g of fiber. A typical serving is 8 large strawberries. Strawberries are also an excellent source of micronutrients, including vitamin C, folic acid, manganese and potassium.
They are suitable for adding to fruit desserts, smoothies, smoothies, ice creams, cakes and salads. They are great for decorating desserts.
Lemons are a popular citrus fruit used to flavor drinks, meals and desserts. They can be a great addition to a ketogenic diet because they are low in carbohydrates.
One lemon has about 29 calories, 6 grams of net carbohydrates, 2.8 grams of dietary fiber and 1.1 grams of fructose. The typical serving of lemon is 1 tablespoon or 15 grams.
They are especially rich in pectin – a type of fiber that can help stabilize blood sugar, fight inflammation and slow the growth of cancer cells. Lemons are also rich in some vitamins and minerals such as vitamin C, B6 and potassium.
Although used as a vegetable in many dishes and recipes, tomatoes are botanically classified as a fruit.
With a significantly lower carbohydrate content than many other fruits, tomatoes easily fit into a balanced keto diet.
A raw tomato weighing about 180 grams contains about 7 grams of carbohydrates and 2 grams of fiber. The typical serving is 150 grams of tomato or 10 cherry tomatoes (170 g).
Tomatoes are low in calories, but are rich in beneficial plant compounds such as lycopene, beta carotene and naringenin. They also contain vitamin C, vitamin K, folic acid and potassium.
They can be eaten raw, steamed, sauteed or as part of a sauce, soup or stew.
In addition to being one of the healthiest fruits in the keto diet, raspberries are low in carbohydrates. In one serving of 120 g of raspberries there are only 7 grams of net carbohydrates and 8 grams of fiber. They also contain vitamin C, vitamin K, manganese and copper.
Moreover, raspberries are high in antioxidants – vitamin C, quercetin and gallic acid. They reduce the risk of chronic disease and heart disease. Improve blood circulation.
Raspberries also contain ellagic acid, a natural compound with anti-inflammatory properties.
Here are some ideas for raspberry recipes:
- Low carb coconut pudding with berry fruit
- Coconut bars with a top of raspberry jam and dark chocolate
- Raspberry keto bites for guests
- Low carb panna cotta with raspberries
Blackberries are berries with a very low carbohydrate content – only 3.1 grams in a serving of 40 grams. They also contain 3.8 grams of fiber and 3.5 grams of sugar.
Blackberries also provide vitamin C, vitamin K and potassium, and are also low in calories – only 31 calories per serving. This makes them an ideal addition to the keto diet.
Blueberries are higher in carbohydrates than other fruits. One 50-gram serving contains about 10.9 grams of carbohydrates and 1.8 grams of fiber. Add them to desserts, smoothies or salads.
Prohibited or allowed fruit combination in the keto diet
Different types of low-carbohydrate fruits can be combined in a keto diet without any problems. You just have to be careful with the amount and number of carbohydrates that are obtained with them.
We can combine different types of berries to prepare desserts, decorate keto cake or cheesecake. Or make a homemade low carb smoothie.
Serve a delicious and crunchy salad of avocado, tomatoes and other green leafy vegetables with keto dressing. Season with lemon juice, olive oil and sea salt.
Citrus fruits and iron
Iron is available in two forms in food – heme (in meat) and non-heme (in plant foods).
Heme is better absorbed than non-heme. To increase its absorption, we can include in our menu foods containing vitamin C.
For example, combine a vitamin C-rich lemon with spinach, which is a source of non-heme iron, to improve iron absorption.
Tomatoes with fat
Some nutrients, such as fat-soluble vitamins and carotenoids, need fat to be absorbed by the body.
Carotenoids are compounds found in red, orange and dark leafy vegetables. Contained in tomatoes.
Strawberries with dairy products
Fruits such as strawberries contain oxalate, an antinutrient that can bind to calcium to form an insoluble compound.
Consumption of dairy products (a source of calcium) with foods containing oxalate may reduce the risk of developing kidney stones in some people. Other foods that are rich in oxalates are spinach, nuts, chocolate, tea, beets and more.
This can cause problems for some people, so a combination should be avoided.