The ketogenic diet has been popular in the past few years because of its remarkable efficacy in weight loss and blood sugar control. The focus of this diet modification is to minimise the intake of carbohydrates which should only account to 10-15% of the calorie intake per day and a bigger chunk of 55-80% of the calories from fat.
The inclusion of fruits into the keto diet is one of the struggles of keto dieters as all of the fruits contain natural sugars and belong to high carb foods which could easily throw them off ketosis.
However, not all fruits are created equally and the proper technique of including them in a low carb diet can still provide enjoyment without derailing ketosis while reaping their potential health benefits needed for everyday health.
Keto-Friendly Fruits and grams of net carbs
Fruits are naturally laden with essential vitamins, minerals, and fibre needed by the body for the regulation of body processes. Because of its carbohydrate nature, keto dieters have a heavy challenge to include them daily.
A crucial thing to remember when observing the keto diet is the notion of net carbohydrates or net carbs. Net carbs refer to the total carbs minus fibre and some sugar alcohols, these types of carbohydrates compared to just glucose do not affect the rising of blood sugar.
Fibre plays a very important role in digestive health, maintenance of the gut microbiome, stabilising blood sugar levels, and promoting satiety. Consuming fibre also gives you a lower risk of experiencing constipation and lowers the risk of rising blood pressure levels.
Computing the net carbs of fruits can be done by subtracting the grams of fibre and sugar alcohols from the total carb count of a food item or meal. The value that you will get, will represent the net carbs or carb content that will have an impact on total carb intake that can affect blood glucose levels.
To give a picture, one medium banana contains 27 grams of carbs and 3 grams of fibre. Having the 27 grams as total carbs minus grams of fibre of 3g will have a total net carbs of 24 grams which is a bit high and will not be suitable anymore for keto diets.
Another example, one medium pear contains 27 grams of carbs and 7 grams of fibre, the pear contains higher fibre which is nearly eight grams, still a total of 20 grams of net carbs can cover the total carb requirement in a keto diet for one day.
Keto fruits are characterised by their low carb and grams of net carbs content that can be easily incorporated into a keto diet without kicking you out of ketosis.
These fruits below are not only low in net carbs but also contain essential nutrients and have wonderful health benefits that you can eat on the keto.
Avocado
Avocados are not just low carb but possess a high content of good fat monounsaturated fat, and Potassium or Vitamin K which helps promote satiety and helps easily increase fat intake. Inclusion of Avocados makes it easier to achieve a high fat diet in a keto diet. 1 Avocado contains the following:
- Calories: 227 kcal
- Fat: 21g
- Carbohydrates: 11g
- Fibre: 9g
- Vitamin K: 29μg
Berries
Fresh berries like Raspberries, Blackberries, and Strawberries are examples of low carb fruits that you can easily include in a keto diet but in moderation. Below is the nutrient content of these berries with a quantity of 1 cup of whole pieces.
Raspberries (130g)
- Calories: 64 kcal
- Carbohydrates: 14g
- Fibre: 8g
- Vitamin C: 32mg
Blackberries (140g)
- Calories: 62 kcal
- Carbohydrates: 13g
- Fibre: 8g
- Vitamin C: 30mg
Strawberries (150g)
- Calories: 49 kcal
- Carbohydrates: 12g
- Fibre: 3g
- Vitamin C: 89 mg
Tomatoes
Often included in salads and other dishes, tomatoes are botanically classified as a fruit and can also be consumed as one. Tomatoes like grape tomatoes, whole red tomatoes, and cherry tomatoes also contain beta carotene which has lowering blood pressure effects, improves heart health, and contributes to lowering the risk of cardiovascular disease. Half a cup of tomatoes contains the following.
- Calories: 16 kcal
- Carbohydrates: 3g
- Fibre: 1g
- Potassium: 7μg
Olives (30g)
With the ratio of low carb and high fat, olives can easily be incorporated into salad for flavour or eat them with stuffed cheese for a higher protein appetizer. 1/4 cup of olives contains:
- Calories: 39kcal
- Carbohydrates: 2g
- Fat: 4g
- Iron: 2mg
Coconut
Coconuts contain medium-chain triglycerides which is the component of MCT oil used in the keto diet. Shredded coconut, another product of this, can be easily toasted and added to dishes to create texture and distinct flavour. 1/4 cup of unsweetened shredded coconut contains:
- Calories: 132 kcal
- Carbohydrates: 4g
- Fat: 13g
- Fibre: 3g
Lemon juice and Lime
Not just an additive to flavouring water or tea, lemon juice can also be incorporated into keto dishes to have that distinguish tangy and citrusy taste. 1 tablespoon lemon juice contains:
- Calories: 3kcal
- Carbohydrates: 1g
- Vitamin C: 6mg
A creative way to incorporate fruit in the keto diet
Here is a simple recipe incorporating most of these fruits for a refreshing snack.
Keto-Friendly Fruit Greek Yogurt Parfait
Ingredients:
- 1 cup plain Greek yoghourt
- 1/2 cup mixed berries (strawberries, raspberries, blueberries)
- 1/4 avocado, diced
- 2 tablespoons unsweetened shredded coconut
- 1 tablespoon chopped olives
- 1 tablespoon chopped fresh basil
- 1 tablespoon lemon zest
- 1 tablespoon lime juice
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon extra virgin olive oil
- Salt and pepper to taste
Instructions:
- In a small bowl, mix the yoghurt with a squeeze of lime juice and a pinch of lemon zest. Set aside.
- In another bowl, combine the mixed berries with the diced avocado and unsweetened shredded coconut. Gently toss to combine.
- In a separate bowl, mix the chopped olives, fresh basil, and cherry tomatoes. Drizzle with extra virgin olive oil and season with salt and pepper to taste.
- To assemble the parfait, start by layering a spoonful of the Greek yoghurt mixture into the bottom of a serving glass or bowl.
- Add a layer of the mixed berry and avocado mixture on top of the yoghurt.
- Top with another layer of Greek yoghurt, followed by the olive and tomato mixture.
- Continue layering until the glass or bowl is filled, ending with a dollop of Greek yoghurt on top.
- Garnish with a sprinkle of lemon zest. Serve immediately and enjoy this delicious and nutritious keto-friendly fruit Greek yoghourts parfait!
Conclusion
A healthy lifestyle covers total well-being, away from disease, and proper nourishment of the body. Supplying adequate nutrients and a balanced intake of nutritious foods. For more information on keto friendly foods, including keto vegetables, read out other blogs!
Keto fruits are fruits that are acceptable to consume when following a strict ketogenic diet as they also contribute to supplying essential nutrients your body needs. When you ask the question what fruit you can eat on keto, be sure to go back to this article to know the fruits are the ones you can enjoy and eat on ketogenic diets. Keto-friendly fruits include avocados, fresh berries, tomatoes, olives, coconut, lemon, limes, kiwi, and star fruit.
* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
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