The ketogenic diet is a very low-carbohydrate, high-fat diet in which carbohydrate intake is often limited to less than 20-50 grams per day.
As such, many high-carbohydrate foods are considered illegal in this diet, including certain types of grains, starchy vegetables, legumes, and fruits.
However, somefruits are low in carbohydratesand may fit in with a well-balanced keto diet.
Some are also high in fiber , an indigestible type of carbohydrate that doesn’t count towards your total daily carbohydrate. This means they contain less net or digestible carbohydrates.
In this article, Niketrainers.com.co will tell you:
9 nutritious and keto-friendly fruits
Then check out the fruits on a keto diet presented in this article.
Avocado
Although an avocado is often referred to and used as a vegetable, it is biologically considered a fruit.
High in heart-healthy fats, avocado is the perfect addition to your ketogenic diet.
They are also low in net carbs, around 8.5 grams of carbs, and nearly 7 grams of fiber per 3.5 ounce (100 grams) serving.
Avocados provide a number of other important nutrients, including vitamin K, folate, vitamin C, and potassium.
Watermelon
Watermelon is an aromatic and rehydrating fruit that can be easily added to your ketogenic diet.
Compared to other fruits, watermelon is relatively low in net carbs, around 11.5 grams of carbs and 0.5 grams of fiber per 1 cup (152 grams) serving.
That said, depending on your daily carbohydrate allotment, you may need to adjust your serving sizes to match the watermelon in your diet.
Watermelon is also rich in many other vitamins and minerals, including vitamin C, potassium, and copper.
Additionally, it contains lycopene, a plant compound that acts as an antioxidant to reduce cell damage and fight disease.
Strawberries
Strawberries are nutritious, tasty, and full of health benefits.
Low-carb, high-fiber strawberries can effortlessly fit into a low-carb or ketogenic diet.
In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbohydrate and 3 grams of fiber.
Strawberries are also a great source of other micronutrients, including vitamin C, manganese, and folate.
Also, like other types of berries, strawberries are loaded with antioxidants such as anthocyanins, ellagic acid, and procyanidins.
Lemons
Lemons are popular citrus fruits used to flavor drinks, meals, and desserts.
Lemons can be a great addition to the keto diet as each fruit contains around 5.5 grams of carbohydrate and 1.5 grams of dietary fiber.
They’re especially high in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Lemons are also rich in several other nutrients, including vitamin C, potassium, and vitamin B6.
Tomatoes
Despite being used as a vegetable in many dishes and recipes, tomatoes are botanically classified as fruits.
With much lower carbohydrates than many other fruits, tomatoes are easy to adapt to a balanced ketogenic diet.
One cup (180 grams) of raw tomatoes contains about 7 grams of carbohydrate and 2 grams of fiber.
Moreover, tomatoes are low in calories and rich in beneficial plant compounds including lycopene, beta-carotene, and naringenin.
Raspberries
Raspberries, in addition to being one of the healthiest berries, are a great addition to a low-carb or ketogenic diet.
In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbohydrate, as this serving contains approximately 15 grams of carbohydrate and 8 grams of fiber.
Each serving also contains a good amount of vitamin C, manganese, vitamin K, and copper.
What’s more, raspberries are rich in antioxidants that can reduce inflammation and reduce the risk of chronic disease.
Peaches
Peaches are a type of stone fruit known for their fluffy peel and sweet, juicy flesh.
They are relatively low in carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams).
By reducing the serving size and combining peaches with other low carb foods, you can tailor this tasty fruit to a healthy keto diet.
In addition, they are rich in other important micronutrients, including vitamin C, vitamin A, potassium and niacin.
According to a study of 1,393 people, regular consumption of peaches along with other flavonoid- and stylben-rich fruits and vegetables may even be associated with improvements in triglyceride and cholesterol levels, both of which are risk factors for heart disease.
Cantaloupe
Cantaloupe is a type of melon closely related to other melon varieties such as watermelon and honeydew.
Each serving of cantaloupe is relatively low in net carbs, just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams).
Additionally, one serving provides a solid dose of folic acid, potassium and vitamin K.
It is also one of the best sources of beta carotene, a type of plant pigment that plays a key role in immune system function and eye health.
Even so, depending on your daily carbohydrate intake, you may opt to go for a smaller serving size to suit your cantaloupe diet.
Carambola
The star fruit is a lively, tropical star-shaped fruit native to Southeast Asia.
Carambola is a great fruit on the keto diet. Although star fruit is not as common as many other types of fruit, it is a popular choice for those on a ketogenic diet due to its low carbohydrate content.
In fact, 1 cup (108 grams) of a serving of star fruit contains only 7.3 grams of carbohydrate and 3 grams of fiber.
Carambola are also rich in vitamin C, copper, potassium, and pantothenic acid.
Summary
While fruits are often considered forbidden on a ketogenic diet, many low carb fruits and vegetables can be included in your diet.
In addition to being low in net carbohydrates and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants to support overall health.