Eating high-fat and low-carb food is the basic principle of the keto diet, with 60-80% of fats, 10-30% of proteins, and 5-10% of carbs (hardly 20-50 grams of carbs per day) making up your keto meal. But what about fruits? They are also a rich source of healthy nutrients, vitamins, and minerals. On the other hand, they are also rich in carbohydrates.
So, if we are on a keto journey, should fruits be avoided? The answer is no. People following a keto diet can enjoy fruits in moderation. Fruits offer essential nutrients, so they are unavoidable in diets.
Keto friendly fruits
We all know that the main aim of the keto diet is ketosis. This metabolic state trains the body to burn fat instead of carbohydrates to attain energy. However, fruits contain natural sweetness and are rich in carbohydrates. It’s important to note that not all fruits are created equal in terms of nutritional value and fiber content. Sweetened fruits contain a high amount of sugar, resulting in higher carbohydrate content than less sweetened fruits.
Here’s the complete list of fruits that we can enjoy in moderation while on the keto diet plan, as well as those we should avoid, as they can increase the carb content and throw us out of ketosis.
Fruits to Include:
- Avocados: This fruit is high in fat and low in carbs. A handful of diced avocados is very filling and provides various healthy vitamins and minerals.
- Lemons: A rich source of vitamin C, lemons add citrus flavors to poultry, fish, and various drinks.
- Tomatoes: Tomatoes belong to the fruit family, not vegetables. Sour in taste, they are keto-friendly fruits with limited carb content. They can be enjoyed in moderation while on keto.
- Berries: Berries such as strawberries, raspberries and blueberries are low in sugar, resulting in less carb content. Including a handful of raw berries in your keto diet provides essential nutrients that are well-suited for your nutritional needs.
- Plums: Rich in phosphorous and potassium, plums can be consumed during your keto journey.
- Watermelon: This fruit has a high water content, making it low in calories and hydrating at the same time
Fruits to avoid
Not all fruits are keto-friendly. Some fruits should be eliminated from our diet plan while on the keto diet. Here they are:
- Bananas
- Peaches
- Apples
- Cherries
- Oranges
Bottom Line:
Though these fruits are healthy and nutritious, we still have to eliminate them when on the keto diet. However, we can enjoy them on other diet plans.