What Fruits Can I Eat on a Keto Diet?
The Keto Diet and Fruits
When it comes to the ketogenic, or keto diet, not all fruits are created equal.
Due to their carbohydrate content, many fruits are often avoided on this low-carb diet.
However, certain fruits can indeed be incorporated into a keto diet. Let's explore which ones.
Understanding Net Carbs
Before we dive into the list of keto-friendly fruits, it's important to understand the concept of net carbs.
Net carbs are calculated by subtracting fiber from total carbs. This is crucial as the keto diet focuses on limiting net carbs, not total carbs.
Keto-Friendly Fruits
Berries
Berries are a superfood and a great choice for the keto diet. They are packed with antioxidants, vitamins, and fiber.
Here's a quick look at the net carb content in 100 grams of some popular berries:
- Blackberries: 5 grams
- Raspberries: 6 grams
- Strawberries: 6 grams
- Blueberries: 12 grams
Avocado
Though often considered a vegetable, avocado is actually a fruit.
It's also a keto superstar.
High in heart-healthy fats and fiber, an entire medium avocado contains a mere 3 grams of net carbs.
Olives
Olives are another fruit that fits well into a keto diet.
They are high in fat, low in carbs, and a great source of
vitamin E.
Ten small olives contain about 3 grams of net carbs.
Fruits to Limit or Avoid
While these fruits can be enjoyed on a keto diet, there are many fruits that should be limited or avoided due to their high net carb content.
These include bananas, apples, grapes, and pears.
Conclusion
Incorporating fruits into a keto diet can be a bit tricky, but it's certainly not impossible.
By understanding net carbs and choosing low-carb fruits like berries, avocados, and olives, you can enjoy the health benefits of fruits while sticking to your keto diet.