What Fruits Can You Eat On The Keto Diet?

What Fruits Can I Eat On The Keto Diet?

What fruits you can have on a keto diet is one question that people often ask. After all, I can have a fair share of fruits on the fasting phase of the Warrior Diet, but how about during the eating phase?

Fruits to eat on the keto diet:

• Avocados
• Cantaloupes
• Watermelon
• Berries (Cranberries, Raspberries etc.)
• And many more.

Keep reading to see what fruits you can have, what fruits to avoid, the negative and positive aspects of fruit while on keto, and a few questions answered at the end of this article.

Is fruit okay for consumption during keto?

Fruit is okay for consumption during keto, as long as you do not overindulge in it, especially the fruits with high sugar content. This is unless you are diluting them to reduce the sugar content.

Fruits can also be consumed if you pair your intermittent fast with a keto diet, but this applies only to the Warrior Diet. You can consume hard-boiled eggs, vegetables, and raw fruits during your fasting period in the Warrior Diet.

What micros and macros do fruits tend to contain?

Fruits contain a variety of macros, depending on which one you purchase. Here are the most common macronutrients found in fruits;

Carbohydrates

Carbohydrates are present in many fruits, and this is where moderation or even total avoidance of certain fruits comes in, especially while you are on the keto diet. Specific fruits should be avoided as a single portion could contain more than half of the recommended daily intake of carbohydrates.

Fruits with high carb content (above 20grams per portion) to be avoided include bananas, mangos, and apples. Fruits with acceptable carb content of fewer than 20 grams per serving include berries, cantaloupe, and avocados.

Minerals

Minerals are naturally occurring elements needed for normal bodily development and functioning. Minerals are found in other classes of food, with fruits not being left out. Studies such as that conducted by the University of Michigan show the minerals and their functions in the body.

Calcium, copper, iron, zinc, phosphorous, selenium, sodium, and manganese are a few minerals found in fruits. Fruits rich in minerals include grape, lemon, and kiwi.

Vitamins

Vitamins are not left out of the macros which fruits provide us. Vitamins are essential for bodily functions and metabolism, especially among those on a weight loss journey. These vitamins cannot be synthesized in humans, and as such, have to be obtained through the diet.

Several studies have shown that vitamin A could play a crucial role in strengthening the immune system and improving vision. Vitamin C is needed for healthy gum and healing from wounds.

Popular vitamins found in fruits include Vitamin A and Vitamin C. Fruits rich in Vitamin C can be taken on a ketogenic diet, including cantaloupe and kiwifruit.

Phytochemicals

Although not macros, phytochemicals can be beneficial to humans.

Phytochemicals are responsible for the color of plants such as red strawberries, purple grapes, and green and red apples. Studies have shown that phytochemicals have the potential to reduce the risk of cardiovascular diseases.

Cranberries and berries containing antioxidants called flavonoids which help regulate cellular activity and reduce oxidative stress. Nectarines have been shown to contain lignans which could potentially benefit your immune system and improve heart function.

Fiber

Fiber can help slow your stomach down from getting empty as fast as it usually would, leaving you feeling fuller for longer. Even a study shows that fiber can help lower your cholesterol levels from spiking too quickly after eating.

The recommended daily intake for women is 25 grams per day, while the daily consumption for men is 38 grams per day. Fruits high in fiber include pears, avocados, and raspberries.

What are the best fruits to eat on a keto diet, and what is the nutritional content of each?

Having talked about whether it is okay to consume fruits during keto and the macros which fruits are loaded with, here is a rundown of what fruits can be consumed during keto.

The carb and the net carb content listed below for each fruit are based on a 100g serving size.

Cranberries

Cranberries have a low carbohydrate content that does not pose a threat to ketosis. Cranberries are also a good source of calcium for stronger nails and bones.

Carbohydrates: 12g

Net carbs: 8.4g

Raspberries

Raspberries are known for the excellent antioxidant properties linked to several health benefits such as lower rates of obesity and cancer.

Carbohydrates: 12g

Net carbs: 11.4g

Nectarines

Nectarines are a great source of vitamin C and are also rich in fiber. Nectarines are also believed to improve skin health.

Carbohydrates: 11g

Net carbs: 10.65g

Cantaloupe

Cantaloupes contain vitamin C, a high water content, and are rich in fiber. These are great for anyone who is on a weight loss journey.

Carbohydrates: 8g

Net carbs: 7.1g

Watermelon

Waterlemon is rich in vitamin C that helps prevent damage to your cells from free radicals. Lycopene found in watermelon is also a potent antioxidant that may help lower inflammation.

Carbohydrates: 6.5g

Net carbs: 6.1g

Avocado

Avocados are a great source of several vitamins like C, K, and E, riboflavin, pantothenic acid, potassium, and magnesium. Avocados also provide omega-3 fatty acids and have a reasonably low carbohydrate content.

Carbohydrates: 8.5g

Net carbs: 1.8g

Lemons

Lemons are rich in vitamin C and soluble fiber. Lemons could also help with weight loss, reduce your risk of heart disease and anemia.

Carbohydrates: 9.3g

Net carbs: 7.6g

Lime

Another fruit rich in vitamin C, lime, has been shown to possibly impact the immune system positively by improving the growth of white blood cells. Lime is also a great source of potassium, thiamine, and fiber while on the keto diet.

Carbohydrates: 11g

Net carbs: 8.2g

Kiwi

Kiwi fruit is high in vitamin C and rich in antioxidants which help reduce oxidative stress in the body. Kiwi is also rich in dietary fiber, which can help improve bowel movement and aid better digestion of food.

Carbohydrates: 15g

Net carbs: 12g

Peaches

Peaches are related to apricots and almonds. Peaches offer minerals like potassium, magnesium, iron, and phosphorus, plus a couple of vitamins like vitamin E, K, and A. Peaches are not short of antioxidants that help combat aging and oxidative damage.

Carbohydrates: 10g

Net carbs: 8.5g

Figs

Figs are particularly loaded with copper, vitamin B6, magnesium, and potassium. Figs contain fiber which helps decrease constipation and promote digestive health. They also make for a great low-calorie snack.

Carbohydrates: 19g

Net carbs: 16.1g

If you noticed, all the fruits listed above have a carbohydrate content of less than 20g, which is slightly below half of the recommended daily intake of 50 grams for the ketogenic diet.

What fruits should I avoid while on a ketogenic diet?

Here are the fruits which you should avoid on a ketogenic diet due to their high carb content (note that this is based on a 100g serving);

Bananas

Bananas are one food diabetics should stay away from, as they could trigger potential blood sugar spikes. The carbs found in bananas are in the form of starch, fiber, and sugar, mainly fructose and sucrose.

Carbohydrates: 23g

Net carbs: 20.4g

Raisins

Raisins are one fruit whose taste is enough to convince you that it is a sugary as it tastes. Although raisins may contain calcium and potassium, you overshoot your carb limit of even 50g once you have raisins.

Carbohydrates: 79g

Net carbs: 74.5

Mangoes

Considering that one mango could contain as much as 45 grams of sugar, they are certainly not fruits that you want to find yourself near. Not the best choice if you are trying to lose weight, and watch your blood sugar levels.

Carbohydrates: 25g

Net carb: 22.6g

Dates

Dates are easy to overindulge in, and hence, ruin your weight loss goal. Dates are naturally high in sugar and have no place in a keto diet. They have the second-highest carb content after raisins on this list.

Carbohydrates: 75g

Net carb: 67g

If you noticed, all the fruits listed above under fruits not to consume have carb contents that could kick you out of ketosis if not taken in moderation.

How could fruits affect you on a ketogenic diet?

Here are some ways fruits could affect or stop ketosis in individuals

Fruits could increase your craving for sugar

Fruits are one way you could turn to when you want to satisfy your cravings, but there is one problem. Often, you end up hungry about an hour later.

Even though most fruits contain fiber, the amount is hardly enough to satisfy you unless you plan to indulge, which you want to avoid. On a keto diet, it is advisable to have other sources of fiber like vegetables which are usually the best option.

Fruit is easy to overeat

Fruit is easy to indulge in, as the fiber content is not on the high side. Also, research has shown that fructose (the primary sugar found in fruits) doesn't trigger the same release of satiety signals as other foods do.

Risk of increasing blood sugar level if you overeat or take fruits that should be avoided

Fruits are great for consumption, and there's no doubt about that, but remember when I mentioned moderation? Fruits, especially those you have been told to avoid, contain a significant amount of sugar, which could drive your sugar level up in the long run.

For the keto diet, avocados are always regarded as the "safest" option out there. Too much fruit, especially if you decide to go with those that will place you on the brink of losing out on ketosis, are not ideally the best.

How can fruits help me lose weight?

Here are some ways which fruits could assist in weight loss;

Fruits could keep you feeling full, reducing your need for eating

A perfect example of this would be the Warrior diet which allows you to consume small amounts of raw fruits and dried vegetables during your fasting period. However, it would be great to space out your fruit servings if incorporating intermittent fasting in your keto journey.

Fruits contain natural sugars (fructose), which are only harmful in large quantities

Fruits provide a lot in terms of antioxidants, polyphenols, and vitamins, which could benefit the heart and immune system. The good thing about the sugar content in fruit is that it is only harmful when consumed in large quantities.

If you stick to a small or moderate intake, you should have no issues with weight loss. Plus, the polyphenol content could reduce the rise in blood sugar caused by other sugars like sucrose and glucose.

How often should I take fruits on a keto diet?

Due to the recommended carb content intake of 20-50g, it is best to determine what each serving size of fruit you plan on consuming contains. There are several apps such as Lifesum and MyfitnessPal to help track this.

However, you would be better off with vegetables like asparagus and broccoli, which provide way more than fruit, pound for pound. Avocados and berries remain your best options any day, anytime.

How do I incorporate fruits into my keto diet?

You can take fruits on the side (berries especially for their antioxidant properties). A slice by the side of your meal or avocados as part of a keto sandwich is ideal. However, avocados should regularly feature, thanks to their fat content.

Final Thoughts

Deciding what fruits are suitable for your keto diet might have been a tough one, but hopefully, you have seen what is practical and what cannot be accommodated on the keto diet. Fruits like cantaloupes, nectarines, and especially avocados are some of the best choices available to you.

The next time you go shopping, be sure to add our recommendations to your shopping list and try not to overindulge on a tray of fruits the next time you find yourself at a friend's party.