Research shows that eating fruit is beneficial to your health. In addition to providing essential vitamins and nutrients, fruits are also packed with fiber.
Studies show that eating fruits regularly may reduce the risk of diabetes, heart disease, and cancer.
Other benefits of fruit include improving skin and digestion, preventing certain diseases, and lowering your risk of developing obesity.
However, there is more to eating fruit than meets the eye. To reap its benefits, make sure to read up on the different health benefits of fruits.
While fruits are loaded with fiber and antioxidants, it does contain some natural sugar. Eating whole fruit; however, provides you with the benefits of fiber, vitamins, and nutrients that the body needs.
Fruit is also relatively low in calories, but its high sugar content can increase your risk of sugar-related diseases, and some of them are not keto-friendly fruits because they have a high net carbs content.
So, when choosing fruit to include in your diet, look for those with lower grams of net carbs and sugar. Additionally, to get the healthiest benefits of fruit, opt for low-carb and low-sugar varieties that can be easily absorbed by the body.
Why Fruit is So Dangerous for Keto Dieters
While it is true that fruits are high in antioxidants, they can be a terrible choice for people on a keto diet.
Fruit contains a high amount of sugar, which can kick you out of ketosis and cause a surge in insulin.
Furthermore, as we previously mentioned, some fruits are not suitable for a low-carb diet.
Not only does this cause you to eat more, but it can also increase hunger levels, which can lead to the opposite of what you hope to achieve; weight gain.
However, there are ways to keep fruit intake to a minimum and still enjoy the benefits of low-carb diets. A medium apple, for instance, has almost 25 grams of net carbohydrates per serving.
This means that even a small serving could quickly cause your keto diet to fail.
Citrus fruits, raw rhubarb, and berries have a lower carb content but still pose a danger to those on a diet low in net carbs.
But there are also some fruits that are low in carbohydrates and high in fiber.
Further in this article, we will discuss the details of these and other fruits.
Best Low Carb Fruits To Eat While On A Keto Diet
1) Star Fruit
A unique tropical fruit, star fruit, also known as five-finger fruit, carambola, and rhubarb, is one of the few foods that can be consumed on a keto diet.
It is low in calories, a good source of vitamin C, and also contains a small amount of fiber and copper.
A half-cup serving of star fruit contains 2.6 grams of net carbs and 1.8 grams of fiber.
Its health benefits include its ability to control blood sugar.
As an added bonus, star fruit is high in antioxidants. It lowers lipids and cholesterol levels.
It also improves digestive health and prevents iron deficiency anemia.
However, a star fruit with an unripe appearance may not be healthy for your body.
A few ripe star fruits may be too tart for keto dieters. Also, it can be toxic for individuals with chronic kidney disease.
Bottom line, star fruit may not be the ideal fruit for keto dieters; however, taken in very small amounts infrequently, it should not grossly affect the total grams of carbs you consume daily.
If you have a nutritionist, speak to them about the possibility of including star fruit in your keto meal plan.
A great source of antioxidants, strawberry has a low amount of carbohydrates and is a delicious fruit.
Strawberries contain less than 9 grams of net carbs per cup, and a serving of two-thirds a cup contains only about 53 calories.
Strawberries are also high in fiber and have a low glycemic index of 40, making them a healthy choice for anyone following a keto diet.
Strawberries are great for low-carb allowance smoothies with keto protein powders. If you aren’t familiar with keto protein powders, you can learn more about them here.
Blueberries have many benefits for those following a ketogenic diet.
They have low carbs, are flavorful, and have a relatively small calorie content. As a result, they lend themselves well to many low-carb recipes.
Blueberries can be consumed alone or used in other keto recipes that call for low-carb fruits.
People on the ketogenic diet aim to eat around 50 grams of total carbs per day, or 25 grams of net carbohydrates, to aid with weight loss and improved health and blood sugar control.
A cup of fresh blueberries contains 8.4 grams of net carbohydrates and 21.3 calories. The corresponding serving size is just over a half cup.
This is a small serving size for the keto diet, which allows for smaller portions.
Half a cup of frozen blueberries has only 21.3 grams of net carbs, a fraction of what it would be if eaten fresh.
Blackberries have a very net carb count and are slightly better than raspberries in terms of ketosis.
These tart berries are loaded with vitamins and minerals.
Especially important is vitamin C, which is crucial for the growth and repair of skin and blood vessels.
Vitamin C is also essential for the immune system, helping your body fight illness and reducing oxidative stress.
A low carbohydrate content makes blackberries suitable for a ketogenic diet.
Just one cup of blackberries has about 16 grams of carbs, which is slightly less than a serving of banana.
It’s safe to say that eating blackberries in moderation can fit perfectly into your daily carb allowance.
Watermelon is a healthy food with very low calories, high water content, and a reasonable carbohydrate count; melon is a great choice for the keto diet.
One hundred grams of watermelon contain only 7 grams of net carbs and 8.3 grams of sugar, so a small serving should be sufficient to satisfy your sweet tooth.
Watermelon contains only 46 calories per cup of diced flesh.
However, watermelons are not a fiber superstar, and a proper balance of carbs and fats is still recommended for a keto diet.
In addition, watermelons are versatile, too, ranging from snacks to salads to cocktails.
Whether you like the taste of watermelon or are unsure of its ketogenic status, it’s worth trying.
Furthermore, it is one of the keto fruits that are filled with vitamin C as well as the antioxidant lycopene.
It’s important to note that oranges have a high carbohydrate content, and a single serving of oranges may put you over the ‘ketosis’ line.
This fruit is high in antioxidants, fiber, and phytonutrients, typically making it an excellent choice for any type of diet.
Although oranges are packed with vitamins and nutrients, consuming too much can result in nutrient imbalances.
A half a cup of sliced strawberries contains 4.7 g of net carbs. Strawberries are a good substitute for oranges.
Strawberries have the same sweet-sour taste as oranges but contain fewer calories and carbohydrates than oranges.
They also contain high-quality vitamins and minerals and can be eaten raw or cooked.
Peaches are low in net carbs, so while you may not be worried about your carb intake, peaches do contain a fair amount of sugar.
As a result, eating too many can make you fall out of ketosis.
However, there are several ways to eat peaches on a keto diet. These fruit-based snacks can be great sources of fiber and antioxidants.
How to eat peaches on a keto diet
Fresh or dried
Depending on how much you eat, you can choose from dried or fresh peaches. The latter is less keto-friendly, as it contains sugar and sulfites.
You can also choose to eat canned peaches, which will likely have more net carbs.
Also, canned peaches typically have added sugar, which will raise their carbohydrate content. Canned peaches with no sugar will contain 11.7 grams of net carbs.
Use as a snack
Peach is not the ideal keto fruit, but if you can’t resist the temptation of eating peaches on the keto diet, you can try them as a snack or add them to recipes.
Use with breakfast
Peaches are low in calories and can be an ideal breakfast choice.
When paired with protein, they are an excellent addition to a keto diet.
These fruit choices can also help you lose weight. Just remember to limit yourself to a few peaches per day.
You can also enjoy peaches without going overboard and putting yourself at risk.
Cantaloupe is a great choice for the keto diet. It contains fewer calories than other fruits and has a high water content that keeps its carb and calorie content low.
Cantaloupe is low in carbs and high in important nutrients.
A half-cup serving of cantaloupe contains only 6.4 grams of net carbs and 0.3 grams of fat.
This fruit has about seventy percent of your daily value of vitamin A, which is essential for vision and skin health.
Although kiwis are not one of the most keto-friendly fruits you should include in your daily diet, you can still enjoy them as long as you are conscious of portion control.
A small serving of kiwis will not derail your ketosis.
One medium kiwi has around 8.8 grams of net carbs.
Avocado is an excellent fruit to include in your diet. It contains healthy fats and very little in the way of carbohydrates.
Half of an avocado has only about 2 grams of net carbs. Avocados are a great addition to smoothies and other keto-friendly foods.
They are very versatile and can be used in just about anything.
Their low-carb content and healthy fats make them the ideal keto-friendly fruit.
Lemons contain very few carbohydrates and add a zesty flavor to dishes.
One medium lemon has only 5.4 grams of net carbs. Lemons are also packed with vitamin C and flavonoids, which are powerful antioxidants.
One cup of beets contains 5.5 grams of sugar and 26.6 grams of carbohydrates.
Raspberries are another popular fruit to eat on your keto diet.
They are a great addition to raw snacks and recipes, and they contain low amounts of sugar.
Raspberries are a good source of fiber, with only 7 grams of net carbs per cup.
Raspberries also have a high amount of antioxidants, and a serving of raspberries contains about one-third of the daily recommended allowance.
Besides being low-carb, raspberries contain a small amount of vitamin C, potassium, and copper.
Did you know that olives are considered a low-carb fruit?
Olives are a great addition to a ketogenic diet plan, as they have only three grams of carbohydrates per 100g serving.
And what’s even better is that they’re rich in antioxidants.
They help lower blood cholesterol and inflammation and have been associated with improved heart health.
While plums are delicious and sweet, you may fit a small serving of plums into your daily macros.
One medium-sized (65 grams) contains 7 grams of carbs.
When it comes to the carb content, clementines can fit into a keto meal plan in moderation.
They contain just 7.6 grams of net carbs per serving, but the amount of sugar is high.
In addition, one clementine contains about 40 percent of your daily vitamin C requirement, making them a good choice for a keto diet.
There are several types of coconut products that are keto-friendly. Coconut water, coconut milk, cream, oil, flour, and flakes are all keto-friendly.
Coconut water, also known as coconut juice, is the liquid portion of the coconut that serves as a suspension for the endosperm inside the coconut.
The endosperm then deposits into the coconut pulp, which is the white ring-like part inside the coconut.
Tomatoes are an excellent choice for a ketogenic diet.
They have a relatively low carb count (3.7 grams net carbs per 100 grams), as well as a decent amount of fiber and protein.
A medium tomato contains just 4.8 grams of total carbs, a few grams of dietary fiber, and about a half-gram of sugar.
Compared to other fruits, tomatoes are low in sugar and carbs, which makes them a great choice for a diet that limits carbohydrates.
While rhubarb may be low in net carbs and has a high sugar content, it’s still a good choice for people who are following a Keto diet.
A serving of rhubarb contains only 13 calories and 1.7 grams of net carbohydrates.
Pears contain a high carbohydrate content, making them not ideal for people on a ketogenic diet.
But pears are not off-limits, so you can use substitutions to get the pear flavor you crave.
If you’re planning on incorporating pear into your recipes, you can also use a keto sweetener.
Alternatively, you can use pear extract.
When on a ketogenic diet, carb consumption is one of the primary areas of concern.
As such, you must ensure that whatever foods you consume are not high-carb foods. Instead, they should contain healthy fats and low net carbs.
Low-carb vegetables and fruits are a good start, and while this article has not exhausted the list of the best low-carb fruits, it provides a good starting point.
To achieve your goal, stick to your daily carb allotment and avoid foods that are off-limits. One way you can supplement your ketogenic diet is by using keto diet pills.
They can help to keep you in ketosis if you have just a bit too many carbs or sugar. You can get more info here.
Read up on the net carb counts for each fruit, and when in doubt, opt for the ones with the lowest net carbs, like blackberries.
Privacy & Cookies Policy
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.