Which fruits is best for keto diet
Not sure which fruits is best for keto diet ? Here are 15 best keto fruits that won’t kick you out of ketosis.
Want to know what low-carb fruits is best for keto diet? You may also have heard a common myth that fruits are prohibited from containing ketones. This is incorrect.
Fruits are a great source of vitamins, minerals, phytochemicals and fiber.
There is ample evidence that fruits have many health benefits and can help reduce the risk of diseases such as type 2 diabetes, heart disease and cancer.
In a true ketogenic diet, carbohydrates are strictly limited to 5% of carbohydrate calories in order to get the body into a state of ketosis.
Limiting calories to 5% for carbohydrates can make it hard to squeeze out a serving of fruit.
Fast forward to today, and the typical ketogenic diet most people follow is an improved version that allows for more flexible carbohydrates.
The goal of a modified ketogenic diet is usually to have less than 50 grams of net carbs per day.
Net carbohydrates in 15 ketone fruits
When calculating carbs, it’s best to focus on net carbs.
This is calculated by subtracting fiber from the total carbohydrate content, as fiber has almost no calorific value in the human body.
Fiber also slows digestion and stabilizes blood sugar levels.
- Açaí Berries
In terms of its tiny size, açaí berries contain a lot of nutrients.
Each serving (100 grams) contains a net 1 gram of carbohydrates, rich in nutrients, and açaí berries are almost perfect for a low-carb diet.
This berries have everything – a wide range of nutrients, omega fatty acids, fiber and antioxidants. Just do a quick Google search for “açaí berry low carb recipe ketones” to find some great ideas for using açaí.
The problem is to make sure that the Açaí Berries you buy are unsweetened to avoid added sugar.
- Avocado
Like unsweetened acai berries, avocados are the most popular in low-carb diet plans. A good-sized avocado (136 grams) contains only 2.5 grams of carbohydrates.
This nutrient-rich superfood is rich in vitamins, including vitamin K, vitamin C, B vitamins, minerals, and fiber.
It also contains omega fats that are good for the heart. All you need is a knife and a spoon to enjoy this low-carb food.
- Lemon
While lemons aren’t eaten alone, there are plenty of ways you can enjoy this vitamin C-rich, low-carb immune booster.
The easiest way to enjoy this fruit is with a refreshing glass of lemonade. Even if you put a lemon (58 grams) in the water, you’re only consuming 3 grams of net carbs.
If you use stevia, try adding a few drops of stevia to lemonade to add sweetness.
- Black olives
Olives have antioxidant and anti-inflammatory properties.
They are rich in heart-healthy fats that may reduce the risk of heart disease.
One cup (135 grams) of olives contains 8 grams of carbohydrates, half of which come from fiber, so the net carb is only 4 grams.
- Coconut meat
This mineral-rich tropical fruit is sometimes notorious for its high saturated fat content. However, moderate amounts of plant-based saturated fats are fine.
One cup (80 grams) of chopped coconut contains only 5 grams of net carbs, and you may not eat a full cup.
- Tomatoes
Tomatoes are rich in phytonutrients, including carotene, flavonoids, carotenoids, lycopene and quercetin.
Grape tomatoes are an easily accessible snack with 5 grams of net carbs (152 grams) per cup, which meets the criteria for low-carb fruits.
- Star fruit
Starfruit is an excellent source of immune-boosting vitamin C, antioxidants, and fiber. This low-calorie snack has only 5 grams of carbohydrates per cup (132 grams).
A fun activity at home where you can bake star-shaped fruits and make fun star-shaped potato chips.
- BlackBerry
Blackberries are known to be rich in vitamin C, K, and fiber, and each cup (14 grams) has only 6 grams of net carbs.
The plant compounds that give blackberries a rich color are called anthocyanins — powerful pigments that have health benefits.
These berries can be made into a quick and easy low-carb snack or as an ingredient for summer salads.
- Plums
Rich in a variety of nutrients and phytochemicals, plums are an excellent low-calorie, low-carb snack that can satisfy anyone who loves sweets. 1 plum (66 g) net contains only 6 g of carbohydrates.
- Raspberry
The phytochemicals found in raspberries have anti-inflammatory properties that can help prevent several chronic diseases, including cancer, heart disease and type 2 diabetes.
One cup of raspberries contains about 6 grams of carbohydrates. For a delicious dessert, a low-carb whipped cream can be added to a fresh or frozen raspberry.
- Strawberries
Rich in vitamin C and with only 8 grams of net carbs per cup, strawberries are a nutrient-dense, satisfyingly sweet, low-carb snack.
This is another nutrient-rich berry that can be enjoyed alongside low-carb whipped cream.
- Watermelon
Eat a slice of cold crisp watermelon rich in vitamin C to satisfy your sweet tooth cravings. This sweet tooth is rich in hydration, nutrients and phytochemicals.
The next time you want to eat frozen food, just fill a small bowl with frozen strawberry chunks. Pay attention to the portion size when eating watermelon.
It’s easy to eat more than 1 cup (152 grams) of diced watermelon very quickly, providing 10 grams of net carbs.
- Cantaloupe
This sweet, juicy snack is rich in nutrients, including potassium, vitamins A and C, as well as powerful antioxidants such as carotene, which can protect you from certain diseases. Each cup (160 grams) of cantaloupe provides 11 to 12 grams of net carbs.
- Honeydew
This hydrating, nutrient-rich melon is an excellent choice of low-calorie fruits with 14 grams of net carbs per cup (170 grams).
For all melons, it’s important to stick to the amount of 1 cup, otherwise you’ll quickly exceed your carb target.
- Blueberries
Blueberries have many nutritional values and are rich in fiber, vitamins C and K, a variety of minerals and phytochemicals.
A cup of blueberries provides about 18 grams of net carbs, however, if you care about carbohydrate intake, you can easily halve your consumption.
Last word
While fruits are sometimes touted as prohibited in the ketogenic diet, there are plenty of low-carb fruits that can be easily incorporated into a well-designed, modified ketogenic diet plan.
Because fruit contains fiber, which passes through the intestines undeested, you can subtract fiber from the total carbohydrates.
Using net carbs can make it easier for you to include a variety of fruits in your ketogenic diet plan. For example, the entire small to medium-sized avocado mesh has only 2-3 grams of carbohydrates.
It is important to note that a true ketogenic diet is a medical nutritional therapy designed to control seizures, and due to possible adverse events, including dehydration, hypoglycemic drowsiness, metabolic acidosis, and gastrointestinal symptoms, must be supervised by a medical professional or dietitian.
In addition, certain groups of people are advised not to consume the ketogenic diet, including type 1 diabetes, pancreatic disease, liver disease, thyroid disease, eating disorders, gallbladder disease, pregnant or nursing women, and athletes.
Be sure to consult with your doctor or dietitian to make sure starting a ketogenic diet is safe for you .
