What Fruits Are Keto-Friendly? 8 Healthy Options

The ketogenic diet has become increasingly popular in recent years to promote weight loss, improve overall health, and increase mental clarity. This low-carbohydrate, high-fat diet aims to put the body into ketosis, which burns fat for fuel instead of glucose.

Some fruits, such as strawberries and blueberries, are generally considered keto-friendly because they are relatively low in carbohydrates and high in fiber. Conversely, peaches, grapes, and apples tend to be higher in carbs and may be more challenging to fit into a strict keto diet.

Read on as we get deeper into the ketogenic diet and explain why choosing suitable fruits is crucial when following it.

Key Takeaways

• Choosing the right fruits is important when following a ketogenic diet, as some fruits are lower in carbohydrates and more compatible with this eating plan.
• Some keto-friendly fruits include strawberries, raspberries, blackberries, avocados, tomatoes, olives, and coconut.
• Some keto-unfriendly fruits include bananas, oranges, pineapples, and mangos as they are relatively high in carbs and may not fit a ketogenic diet.

Importance of Making Informed Food Choices

The keto diet comes with many benefits like weight loss and improved blood sugar control. But you need to make informed food choices to get the most out of this eating plan.

One crucial factor to consider on a keto diet is net carbs. The idea behind tracking net carbs on a keto diet is that fiber doesn't significantly impact blood sugar levels. So, it's not counted towards the daily carbohydrate limit.

Tracking net carbs helps ensure you stay within your daily carbohydrate limit while still getting enough fiber to support digestive health. Additionally, net carbs can impact your ability to achieve and maintain ketosis.

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How to Calculate Net Carbs

The net carbs of a food item are calculated by subtracting the fiber content from the total number of carbohydrates. To calculate net carbs, you need to know the total number of carbohydrates in a food item and its fiber content.

The formula for calculating net carbs is as follows:

Net carbs = Total carbohydrates - Fiber

For example, let's say you're eating an avocado. According to the USDA, one medium avocado (approximately 136 grams) contains 12.5 grams of total carbohydrates and 9.2 grams of fiber. To calculate the net carbs, you would subtract the fiber from the total carbs:

Net carbs = 12.5 - 9.2 = 3.3 grams

Therefore, one medium avocado contains 3.3 grams of net carbs.

Keto-Friendly Fruits and Their Nutritional Benefits

While most fruits are high in carbohydrates, some are relatively low in carbs and can be included in a ketogenic diet. The table below shows some keto-friendly fruits and their nutritional benefits.

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Creative Ways to Incorporate Keto-Friendly Fruits Into Your Diet

Here are some creative ways to incorporate keto-friendly fruits into your meals:

• Berries with whipped cream: Berries are low in net carbs and high in antioxidants. Top them with some whipped cream for a sweet and satisfying dessert.
• Avocado smoothie: Avocado is a fruit high in healthy fats and low in net carbs. Blend it with unsweetened almond milk, vanilla extract, and a keto-friendly sweetener for a creamy and delicious smoothie.
• Grilled peaches: They are high in net carbs, but grilling them can help reduce their sugar content. Brush them with olive oil and grill them for a few minutes on each side. Serve with a dollop of Greek yogurt for a tasty snack.
• Watermelon and feta salad: Watermelon is a relatively high net carbs fruit, but it's still possible to enjoy it in moderation. Combine diced watermelon with crumbled feta cheese, chopped mint, and a drizzle of olive oil for a refreshing and flavorful salad.
• Coconut cream and mixed fruit parfait: Coconut cream is a keto-friendly alternative to whipped cream. Layer it with mixed berries, sliced kiwi, and unsweetened shredded coconut for a delicious and colorful parfait.

Here's a list of fruits high in net carbs that should be consumed in moderation on a keto diet:

• Peaches (13g net carbs per medium fruit)
• Bananas (21g net carbs per medium fruit)
• Grapes (16g net carbs per cup)
• Apples (21g net carbs per medium fruit)
• Mangoes (25g net carbs per cup)

If you're looking for more keto-friendly alternatives, here are some low-carb fruits to add to your grocery list:

• Berries (strawberries, raspberries, blueberries)
• Avocado
• Tomatoes
• Olives
• Lemon and lime (used for flavoring)
• Coconut (unsweetened)

Understanding Portion Sizes on a Keto Diet

When following a keto diet, paying attention to portion sizes and macronutrient balance is essential. People should avoid overeating high-fat foods, which can lead to weight gain and stall weight loss progress.

On a keto diet, the typical macro breakdown is around 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Focus on healthy sources of fats, such as avocado, olive oil, and nuts, and prioritize lean protein sources.

Common Mistakes to Avoid When Incorporating Fruits Into a Keto Diet

Here are some common mistakes you should avoid in your keto diet:

• Avoid high-sugar fruits (bananas, grapes, mangoes, pineapples)
• Moderation is vital; stick to small portions
• Track net carbs (subtract fiber from total carbs)
• Avoid fruit juice; opt for whole low-carb and high-protein fruits
• Check for hidden sugars in canned or processed fruits
• Avoid pairing fruits with high-carb foods

What Fruits Are Keto-Friendly? FAQs

Keto-Friendly Fruits and Vegetables

The best keto-friendly vegetable options include leafy greens like spinach, kale, lettuce, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts. Berries are often an excellent fruit choice since they are lower in carbs than others.

Keto Fruits to Avoid

Some of the best fruits to avoid on a keto diet include bananas, grapes, mangos, and pineapples since they are all relatively high in carbs. Dried fruits like raisins, dates, and apricots are also generally not keto-friendly since they are very high in carbs and sugar.

Are Bananas Keto-Friendly?

Bananas are not considered keto-friendly due to their high carb content. One medium-sized banana contains around 27 grams of carbs, more than many people's daily carb limit on a keto diet.

Are Strawberries Keto-Friendly?

Yes, strawberries are considered keto-friendly as they are low in carbs and high in fiber. One cup of strawberries contains only about 8 grams of net carbs, making them a great option for those following a ketogenic diet.

Are Peaches Keto-Friendly?

Peaches are generally not considered keto-friendly as they contain a higher amount of carbs compared to other fruits. One medium-sized peach contains about 13 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

Are Grapes Keto-Friendly?

Grapes are not considered keto-friendly as they are relatively high in carbs. One cup of grapes contains about 26 grams of net carbs, which is more than the daily carb limit for many people following a ketogenic diet.

Are Blueberries Keto-Friendly?

Blueberries can be considered keto-friendly, but they should be consumed in moderation due to their carb content. One cup of blueberries contains about 17 grams of net carbs, which is a significant amount of carbs for those following a ketogenic diet. However, some people may still choose to include small amounts of blueberries in their diet while monitoring their carb intake.

Are Apples Keto-Friendly?

Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet. However, some people may still choose to include small amounts of apples in their diet while monitoring their carb intake.

Final Thoughts

Finding keto-friendly fruits that fit into your low-carb lifestyle can be a challenge, but with options like berries, avocados, and olives, you can still enjoy a sweet treat while staying on track. For a convenient way to stick to your keto diet, CookUnity offers chef-crafted, low-carb keto-friendly meals delivered straight to your door. Our dishes are prepared with fresh, high-quality ingredients to help you maintain your keto goals without the hassle. Try CookUnity and save 50% on your first week and 10% on the next three today!

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References: Family Doctor, Healthline, Live Science, Dr. Axe