9 Great Fruits You Can Still Totally Eat on Keto
GONE KETO? WHILE you might be enjoying the results, you likely aren't loving the cravings for foods you used to love.
Like fruit.
While it’s possible to enjoy many fruits while on a low-carb keto diet, it's a challenge. You need to be selective about the fruits you eat.
Why?
"The goal of keto dieting is to induce ketosis,” says Johna Burdeos, R.D. Ketosis is the state in which your body is forced to burn stored fat—not carbohydrates, i's primary form of fuel.
To force that storage, keto requires extreme carbohydrate restriction—about 5 to 10 percent of your daily calorie intake. For some people, that means only eating about 20 to 50 grams of carbs per day. (For reference, one medium banana has 27 grams of carbs.)
“Foods that are included in the ketogenic diet include protein-rich foods such as fish, beef, poultry, and eggs and high-fat dairies such as butter, cheese, cottage cheese, and sour cream,” says Mary Wirtz, R.D., a registered dietitian, a consultant for Mom Loves Best. “Non-starchy vegetables are included in this dietary pattern, and options such as broccoli, lettuce, cauliflower, peppers, and zucchini, among others, are encouraged as well as lower carbohydrate fruits.”
But what exactly is a "lower carbohydrate fruit?"
They do exist—and don't cut out fruit from your diet altogether because you think it might be easier.
It’s important to consume fruits because of their fiber, vitamins, and antioxidants, says Burdeos. “The more variety you get in your diet, particularly when it comes to fruits (and vegetables and other fiber-rich food), the better for your gut microbiome, immune system, and overall health,” comments Burdeos.
Ahead, seven low-carb fruits that dietitians approve of to add to your shopping cart if you’re following a keto diet.
GONE KETO? WHILE you might be enjoying the results, you likely aren't appreciating the cravings for foods you used to love.
Like fruit.
While it’s possible to enjoy many fruits while on a low-carb keto diet, it's a challenge. You need to be selective about the fruits you eat, because if you just eat whatever that kind of defeats the purpose of doing keto at all.
"The goal of keto dieting is to induce ketosis,” says Johna Burdeos, R.D. Ketosis, for the unfamiliar, is the state in which your body is forced to burn stored fat—not carbohydrates, as its primary form of fuel. To achieve this state, you have to take in very little carbohydrates—about 5 to 10 percent of your daily calorie intake. For some people, that means only eating about 20 to 50 grams of carbs per day. For reference, one medium banana has 27 grams of carbs.
This is why a keto diet tends to be so high in protein and fat and very (very) low in carbs.
“Foods that are included in the ketogenic diet include protein-rich foods such as fish, beef, poultry, and eggs and high-fat dairies such as butter, cheese, cottage cheese, and sour cream,” says Mary Wirtz, R.D., a consultant for Mom Loves Best. “Non-starchy vegetables are included in this dietary pattern, and options such as broccoli, lettuce, cauliflower, peppers, and zucchini, among others, are encouraged as well as lower carbohydrate fruits.”
It's true, "lower-carbohydrate fruit" does exist. And these fruits are your best option for making sure you eat enough of the stuff. The alternative is not eating any fruit, which is a terrible idea because then you're missing out on fiber, vitamins, disease-fighting antioxidants, and deliciousness.
"The more variety you get in your diet, particularly when it comes to fruits (and vegetables and other fiber-rich foods), the better for your gut microbiome, immune system, and overall health,”" says Burdeos.
Ahead, nine low-carb fruits that dietitians approve of to add to your shopping cart if you’re following a keto diet.
Avocado
“Half an avocado contains 8.5 grams of carbs. This is a wonderful fruit loaded with healthy fat—especially monounsaturated fat, which can help lower LDL (bad) cholesterol and in turn boost heart health,” says Burdeos. “They’re also an excellent source of potassium, a mineral electrolyte that is lacking in the standard American diet,” she says.
Delicious, too.
Peaches
One medium yellow peach has roughly 14 grams of carbohydrates, which isn't nothing, but totally worth it for a peach.
Strawberries
Burdeos likes these berries because they contain a high amount of nutrients like vitamin C, potassium, and antioxidants—for only 12 grams of carbs per one-cup serving.
Strawberries “contain a good amount of magnesium, too, a mineral that helps regulate blood pressure and is involved in over 600 chemical reactions in the body,” says Burdeos. “Strawberries have been shown to help with blood sugar management, reduce risk for colon cancer, ease arthritis symptoms, and promote wound healing, brain and heart health.”
Kiwi
The flesh from inside one of these these fuzzy-rinded fruits contains 10 grams of carbohydrates. Slice one in half, scoop out with a spoon.
Lemons
They’re affordable, and you can squeeze fresh lemons into salad dressings, sautéed veggies, beverages, and more. Wirtz says that lemons—which have two grams of carbs per ½ a fruit—are a wonderful source of vitamin C and soluble fiber.
“Vitamin C is important for immunity from viruses and helping to reduce heart disease,” she says. “Consider adding freshly squeezed lemon juice into your morning smoothie or with a glass of refreshing water to keep you well hydrated.”
Tomatoes
“A small tomato contains about four grams of carbs. They’re low in calories and add flavor to all kinds of savory dishes, from soups and stews to dips, eggs, and pastas and pizza (regular or low-carb),” says Burdeos.
“The nutrients and antioxidants in tomatoes may help boost immune function, eye health, and protect against heart disease and cancer,” she says.
Watermelon
“They’re a great source of vitamins A and C, potassium, magnesium, and antioxidants,” says Burdeos.
And the low-carb fruit contains lycopene, an antioxidant that can help fight inflammation and lower your risk for chronic diseases such as heart disease and type 2 diabetes.
They’re also unique in their high water content. As such, watermelons make for a refreshing snack due to their electrolytes and water content.” One cup has about 12 grams of carbs.
Raspberries (and Blackberries)
We’re grouping these small but nutritious berries together since they pack a similar punch.
“Raspberries (1 cup; 15 grams carbs) and blackberries (1 cup; 14 grams carbs) are extremely rich in dietary fiber, which is important for aiding digestion and controlling appetite,” says Wirtz.
Both of these berries contain anthocyanins, which help contribute to healthy blood sugar levels. Add them to smoothies or sprinkle them atop salad.
Apples
You know the saying about an apple a day.
“They’re easy to travel with and have a longer shelf life compared to other fruits. They also pair well with peanut or nut butter. One medium apple contains about 26 grams of carbs,” says Burdoes, pointing out that this fruit is filling thanks to its fiber content.
“They’re also a great source of potassium and vitamin C, as well as folate—an essential vitamin that helps make DNA and produce red blood cells. Plus, they additionally contain quercetin—an antioxidant that can help protect against cancer.”
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