Eating fruit is an integral part of a healthy lifestyle. However, with low-carb diets becoming more popular, you may be wondering which fruits you can eat on keto. They may be rich to the brim in vitamins, minerals, and essential compounds with strong health benefits, but the fruits are also high in sugar.
The main objective of the keto diet is to reduce carbohydrate intake to an absolute minimum, to achieve and maintain the state of ketosis. This is a metabolic state that can potentially help you lose weight and improve blood sugar levels.
Sounds like an impossible task? Not necessarily. With the right choices, you can reap the health benefits of consuming fruit without overloading carbohydrates and jeopardizing your health and fitness goals. Here, we will discuss which fruits contain the least amount of carbohydrates to help you stick to your keto diet.
1. Avocado
Boasting a rich, creamy texture and subtle flavor, avocados can easily be added to salads, mashed on toast or blended into guacamole. They have a high nutritional value, including an exceptionally low sugar content. Half a cup of sliced avocado provides more than 10g of fat and less than 3g of carbs, making it a perfect addition to your keto meal plan.
Avocados are rich in them prebiotic fiber, potassium and healthy unsaturated fats. According to a review published in Nutrients (opens in a new tab) diary, regular consumption of this creamy fruit can help reduce the risk of developing cardiovascular disease, improve cognitive function in some individuals and help improve bowel health in overweight or obese adults.
Great exchange for: bananas
2. More
If you want to keep your sugar intake low, but don’t want to miss out on the essential nutrients that fruit provides in abundance, look no further than berries. There are many types that meet the stringent requirements of a keto diet, but potentially the best to choose are blackberries. Half a cup of these slightly acidic black fruits provides only 3g of carbohydrates and nearly 4g of dietary fiber.
Blackberries are also an excellent source of potassium, vitamin C, vitamin K and many different antioxidants. Multiple studies (opens in a new tab) have shown that regular consumption of these fruits can help protect against cancer, age-related neurodegenerative diseases and bone loss.
Excellent exchange for: grapes or pomegranates.
3. Raspberries
One cup of these berries provides 8g of dietary fiber and over 50% of the daily value of vitamin C, but contains less than 7g of carbohydrates. Raspberries are also rich in highly bioactive compounds which can provide health benefits. According to a review published in Advances in Nutrition (opens in a new tab) journal, regular consumption of these could be an effective tool to combat obesity, cardiovascular disease and type 2 diabetes.
Excellent exchange for: grapes, cherries and pomegranates.
4. Strawberries
Although relatively richer in carbohydrates than their berry counterparts, these red fruits can still be enjoyed on a keto diet. One cup of strawberries contains more than 3g of dietary fiber and about 9g of carbohydrates, while providing a healthy dose of micronutrients such as iron, copper, magnesium, vitamin C, vitamin K and potassium.
According to an extensive review published in Critical Reviews in Food Science and Nutrition (opens in a new tab)a high intake of strawberries can help reduce systemic levels inflammation and blood sugar levels.
Excellent exchange for: grapes, cherries and pomegranates.
5. Blueberries
Blueberries are probably the most sugary fruits of the berry family, but because they’re also one of the healthiest, it’s a good idea not to remove them from your keto meal plan. Half a cup contains nearly 9g of carbs, so it’s best to enjoy them sparingly if you want to keep your sugar low.
That said, blueberries are a nutritional powerhouse and contain many essential micronutrients, such as Vitamin C, Vitamin K and manganese. But it is their high level of phytonutrients that makes them exceptional. Multiple Education (opens in a new tab) have shown that these compounds have strong antioxidant and anti-inflammatory properties that can help ward off obesity, type 2 diabetes and cardiovascular disease, as well as improve gut health and potentially slow the aging process.
Excellent exchange for: grapes, cherries and pomegranates.
6. Rhubarb
This fruit is a great choice if you want to keep your carbohydrate intake low. One cup of diced rhubarb contains only 4g of carbohydrates, providing nearly 2g of dietary fiber and a significant amount of vitamin C and vitamin A.
Additionally, the researchers began exploring the potential health benefits of the highly bioactive rhubarb compound called hemodin. According to a review recently posted on the International Journal of Molecular Sciences (opens in a new tab)Rhubarb emodin exhibits strong diuretic, antibacterial, anti-ulcer, anti-inflammatory, anti-tumor, anti-malarial and anti-allergic properties.
Excellent exchange for: apples, plums and grapes.
7. Watermelon
Refreshing watermelon is one of the best snacks for hot days. The fruit is also a good addition to ketogenic diets as it has a relatively low sugar content and provides great nutritional value.
One cup of diced watermelon contains about 12g of carbohydrates and a host of essential micronutrients, such as vitamin C, potassium, copper and vitamin A. When consumed regularly, these red fruits can be beneficial for our cardiovascular health and fitness. As described in a review recently posted on the Current reports on atherosclerosis (opens in a new tab)Watermelons contain relatively high levels of compounds called L-citrulline and L-arginine, which have been shown to lower blood pressure and improve blood flow.
Excellent exchange for: melons and mangoes.
8. Kiwi
Most exotic fruits contain a significant amount of carbohydrates, making it difficult to include them on a keto diet. Fortunately, there is an exception: the kiwi. One of these fruits provides around 7g of carbohydrates, as well as a significant portion of fiber, vitamin C, phosphorus and potassium. emerging evidence (opens in a new tab) suggests that kiwifruit may be protective against cancers, particularly those located in the lower gastrointestinal tract.
Excellent exchange for: mangoes, melons, pineapples.
9. Tomatoes
These red fruits, with only 3.3g of carbohydrates in a medium-sized tomato, can help you keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious staple food: they also contain significant amounts of beta carotenevitamin E, vitamin C, vitamin K and folic acid.
Tomatoes also attracted attention for their high antioxidant content, particularly lycopene. According to a review recently posted on the Food chemistry (opens in a new tab) official, lycopene has been shown to protect against death from coronary heart disease, cerebrovascular disease, and cancers, such as the prostate and stomach.
Fruits to avoid on keto
Cherries
Many fruits contain significant amounts of sugar, and cherries are no exception. Despite being tasty and nutritious, just half a cup of these red fruits provides more than 10g of carbohydrates.
Peaches and nectarines
Peaches and nectarines will be difficult to fit on a keto diet. An average fruit contains about 13g of carbohydrates.
Apples and pears
Apples and pears can work great with your morning bowl of oatmeal, but if you’re on a keto diet, you may need to swap them out for other fruits. An average apple contains around 23g of carbohydrates, while an average pear would provide nearly 20g of this macronutrient.
Oranges, mangoes, pineapples and bananas
Exotic fruits are known for their high sugar content. For example, a medium banana or cup of chopped mango can provide up to 26g of carbs, while just two slices of pineapple will contain more than 12g of this macronutrient. Also beware of oranges: an average fruit can contain up to 15 g of carbohydrates.
Grape
Grapes are hard to add to a keto diet, so it’s best to avoid them altogether. One cup of these can easily provide over 25g of carbs.