The main idea of a ketogenic diet is to focus your intake on low-carb, high-fat foods to lower the blood sugar as well as the insulin levels in the body. And so one question that is often asked in the ketogenic dieting community is this: Are we allowed to eat fruits?
In general, fruits contain lots of carbohydrates. And the larger the fruit is, the more sugar content it has. Yet, there are certain fruits that are allowed on a keto diet provided that it is eaten in moderation. So read more as we are going to tackle more this topic in today’s article on a basic guide to keto fruit eating.
What Fruits Are Allowed In A Keto Diet?
Ketogenic diet experts recommend consuming berries as they have fewer carbohydrates compared to other fruits. And as previously mentioned, they are best eaten in moderation and the serving will range upon the carb content.
To be specific, raspberries and blackberries are the most recommended since they contain 5 grams of net carbs per 100 grams (approx. 3.5 ounces) of serving. Next is strawberry as they contain 6 grams of net carbs per 100 grams. And the last is blueberry, which has a net carbs of 12 grams per 100 grams of serving.
Small amounts of these berries are perfectly fine, but try to be careful when eating blueberries since the net carbs can add up quickly. So it’s best to consume them in small portions occasionally, or don’t eat them at all.
So What’s The Issue With Most Fruits?
Since most fruits have high sugar content, they cannot be ideal for a ketogenic diet. And the reason for that the consumption of most fruits can already go beyond your daily carbohydrate limit of 20 grams of net carb per day. In fact, eating a large-sized apple or a banana will already surpass the recommended daily carbohydrate limit as they have net carbs of 25 grams and 24 grams, respectively.
Are There Any Other Fruits Allowed On A Keto Diet Aside From Berries?
Lastly, you are still allowed to indulge in other keto fruit choices other than berries as long as you consume it in modest amounts while staying in ketosis. You may even try to top it with a spoonful of whipped cream (unsweetened) to make it more interesting.
Here’s a list of the other fruit options that you can eat while observing a ketogenic diet.
- Plum – 1 medium size (about 65 grams in weight) as it only has 4 grams of net carbs.
- Cherries – 1/2 cup (about 75 grams in weights) as it only has 8 grams of net carbs.
- Kiwi – 1 medium size (about 70 grams in weight) as it only has 8 grams of net carbs.
- Clementine – 1 medium size (about 75 grams in weight) as it only has 9 grams of net carbs.
- Peach – 1 cup (about 160 grams in weight) as it only has 13 grams of net carbs.
- Cantaloupe – 1 medium size (about 150 grams in weight) as it only has 11 grams of carbs.