Fruits to eat on a keto diet
The keto diet is a high-fat, low-carb eating plan that was originally developed to reduce epileptic seizures in children. Unlike other high-protein, low-carb diets, the keto diet relies primarily on fat for up to 90% of your calories. Carbohydrates are usually limited to 20 to 50 grams per day.
Because of the severe carbohydrate restriction, you can't eat many grains, starchy vegetables, beans, and some fruits. While many types of fruit are off-limits on the keto diet, though, some fruits are high in fiber and low in net carbs.
Most people count net carbs by subtracting the fiber and sugar alcohols from the total carbs. Because your body doesn't absorb fiber or sugar alcohol, they aren't included in the carb count.
There are many fruits you can enjoy on a keto diet. A diet rich in fruits and vegetables has a lot of health benefits and can help:
- Reduce blood pressure
- Prevent some cancers
- Reduce your risk of heart disease
- Reduce your risk of stroke
- Reduce your risk of eye problems
- Reduce your risk of digestive problems
Help control your blood sugar
In general, fruit that contains less than 15 grams of carbohydrates per serving is considered low-carb. Some fruits with less than 15 grams per serving can include:
Strawberries
Strawberries contain a lot of phytonutrients, which are beneficial plant compounds. They can help fight cancer, heart disease, and inflammation. There are only 6.5 grams of carbohydrates in 1/2 cup of sliced strawberries.
Avocado
Avocadoes are low in carbs and high in monosaturated fat, which is a healthy type of fat. Monosaturated fat helps lower your cholesterol. A diet high in monosaturated fat has been associated with lower risks of diabetes and cancer. A 1/2 cup serving of avocado contains 6.5 grams of carbs and is high in fiber.
Blackberries
Like other berries, blackberries are high in phytonutrients and fiber and low in carbs. Studies of blackberries have shown that they may protect against heart disease, prevent cancer, improve brain function, and have anti-inflammatory, anti-viral, and antibacterial effects. Blackberries have 7 seven grams of carbs in 1/2 cup.
Cranberries
Cranberries have a tart flavor and are often used to help prevent urinary tract infections. They contain 6.5 grams of carb in a 1/2 cup serving. Cranberries may help fight cancer and inflammation like other fruits high in antioxidants.
Plums
Plums are high in a type of antioxidant called phenols that can help prevent damage to your brain cells, bloodstream, and cell membranes caused by oxygen. One medium-sized plum has 7.5 grams of carbs.
Blueberries
Blueberries contain 11 grams of carbs in a 1/2-cup serving. Blueberries are very high in antioxidants and can help lower your risk of heart disease and cancer. They can also protect your brain from the damaging effects of oxidative stress, which can damage your cells. Blueberries may lower your risk of developing brain disorders related to aging such as Alzheimer's and dementia.
Watermelon
Watermelon only contains 5.5 grams of carbs per 1/2 cup. This watery fruit is high in vitamin A, vitamin C, beta-carotene, and lycopene. It may help lower your risk of developing several types of cancer.
Raspberries
A 1/2 cup serving of raspberries contains 7.5 grams of carbs and 4 grams of fiber. Raspberries may help you manage your blood sugar. They may also help protect against cancer, reduce your risk of developing arthritis, reduce the signs of aging, and protect against metabolic syndrome, which is a combination of diseases like diabetes and high blood pressure.
Fruits you should limit on a keto diet
Some fruits are higher in carbohydrates, so a 15-gram serving is much smaller. Although these fruits have nutritional value, you may want to avoid them while on a keto diet:
Dried fruit
Two tablespoons of dried fruit like raisins or dried cherries contain 15 grams of carbohydrates. If you eat dried fruit, you should be careful about your portion size.
Fruit juice
Fruit juice has been stripped of its pulp and skin, taking away many healthy nutrients and fiber. A 1/2 cup serving of fruit juice contains 15 grams of carbohydrates. Because of the lack of fiber, fruit juice isn't nearly as filling as whole fruit, and it's easy to overindulge.
Tips for choosing fruits that are low in carbs
When you're choosing fruit, pick fruit that is fresh, frozen, or canned without any added sugar. If you're buying canned fruit, read the label and look for "no sugar added," "unsweetened," or "packed in its own juices".
Fruits have many positive health benefits and are delicious. There's no need to avoid them completely, even while on a keto diet. If you choose wisely and watch your portion size, you can get the benefits of fruits without compromising your low-carb diet.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerAmerican Diabetes Association: "Fruit."
BBC Good Food: "Top 5 health benefits of blackberries," "Top 5 health benefits of raspberries."
Harvard Health Publishing: "Should you try the keto diet?"
Heart and Stroke Foundation of Canada: "The truth about juice."
Mayo Clinic: "Carbohydrates: How carbs fit into a healthy diet."
Michigan State University Extension: "Low carb fruits – 15 grams or less per serving."
The Nutrition Source: "Vegetables and Fruits."
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