If you’re following a Keto diet, you may be wondering if you’re allowed to eat fruit. After all, we’ve been told they’re packed with essential minerals and nutrients. So they must be healthy right?
This may be true, but be warned. Most fruits are high in sugar and carbs, so they’re not recommended on Keto. They don’t call fruits the “earth’s candies” for nothing.
Fortunately, there are a select few types of fruits that are lower-carb and Keto-approved.
In this article, we’re giving you the inside scoop on fruit and the best options to include in your Keto diet.
WHY MODERN-DAY FRUITS ARE LOADED WITH SUGAR
Ever noticed fruits seem bigger and brighter these days? The reality is that fruits aren’t the same as they used to be. That’s because using selective breeding techniques and - in some cases - genetic modification, fruits have been made to grow bigger, taste sweeter, look nicer and last longer on a grocery store shelf. [*][*]
Over the years, the food industry has bred fruit in increasingly artificial conditions. In doing so, fruits have increased in sugar content, meaning many varieties are unsuitable for a low-carb diet.
FRUITS TO AVOID ON KETO
If you’re following a Keto diet, we recommend steering clear of fruits with a high carbohydrate content. Think of any fruit you’ve had that almost tasted like candy; there’s a good chance it was high in sugar.
Of course, your decision about what fruit to include on your Keto diet will depend on your individual macro requirements. However, as a rule, we suggest avoiding the following:
Now that you know what fruits to avoid on Keto, let’s talk about what fruits you can enjoy on your low carb, high-fat journey.
KETO FRUIT LIST: TOP 20 LOW-CARB FRUITS
So what fruit can you eat on Keto? Check out the list below for our top 20 Keto-friendly fruits and their net carb count per 100g. Although these fruits may be the best options for a low-carb diet, remember moderation is still key.
- Avocados - 2g
- Fresh Cranberries - 8g
- Star Fruit - 4g
- Strawberries - 5g
- Lemons - 6g
- Lime - 8g
- Tomatoes - 3g
- Blueberries - 12g
- Blackberries - 6g
- Raspberries - 5g
- Peaches -8g
- Watermelon - 7g
- Zucchini - 2g
- Coconut - 6g
- Plum - 9g
- Cucumber - 2g
- Cantaloupe - 7g
- Prickly Pears - 6g
- Mulberries - 8g
- Orange - 9g
HOW MUCH FRUIT CAN YOU EAT ON KETO?
In general, you’ll want to keep your fruit consumption relatively low on Keto.
Even if you’re incorporating the low-carb fruits we mentioned above into your Keto diet, the carb content can still creep up on you.
As a general rule, we recommend spending your daily 25g - 50g carb budget on low-carb vegetables instead.
However, if you’re craving sweets, select one or two of the low-carb fruits above – with berries being our Keto fruit of choice. Just like all Keto-approved foods, staying low-carb is the name of the game. And fruits are no exception.
Our Top Keto Fruit Recipes
Looking for healthy and tasty, Keto fruit options? We’ve got you covered! Here is a list of our favorite Keto fruit recipes:
Fruit is not off-limits on a Keto diet as long as you are mindful of the type and quantity you consume. If you are resorting to fruit to load up of vitamins and minerals, it is worth remembering you can obtain equal amounts, if not more nutrients with healthier low-carb alternatives like vegetables or even grass-fed beef.
Reserve fruits for occasional treats as opposed to making them a regular part of your routine. By enjoying sparingly as a snack or low-carb dessert, fruit can still be enjoyed as part of a balanced and healthy Keto diet.