If you’re following a ketogenic diet, you’ve probably heard that the first thing to cut out is fruit. Not so fast!
While fruits are high in sugar and carbs, some are lower on the glycemic index than others, which means they won’t cause your blood sugar to spike as much as other fruits. And because they’re sweeter than veggies and other types of healthy foods, they can help you feel satisfied between meals.
The key to enjoying these fruits is making sure they’re low in carbs and high in fiber.
Here are some of our favorite keto fruits list:
Avocado is a fruit that is high in fat and low in carbs. It’s also rich in fiber and potassium, which helps improve digestion and lower blood pressure. Avocados are one of the best fruits on a keto diet because they are so versatile. They can be eaten plain, spread over toast, or used as an ingredient in a salad or smoothie.
Is Zucchini fruit or vegetable?Zucchini is technically a fruit
Zucchini is a fruit. The definition of “fruit” is the technical term for the reproductive organ of a plant, and zucchini falls into that category. However, it’s commonly considered a vegetable in America because of its use as a cooked side dish.
Zucchini is a versatile fruit/vegetable that can be used in a variety of ways, including as a pasta replacement. It’s also low in carbs and high in fiber, making it one of the best keto fruits you can eat.
Zucchini has only 3 grams of net carbs per 100g, so it’s a great option for anyone who wants to add more vegetables to their diet without blowing their carb limit. It also has a lot of vitamins and minerals, including calcium and vitamin A.
Tomatoes are also technically a fruit (yes, you read that right), they’re one of the most popular options for keto dieters.
Tomatoes are rich in the antioxidant lycopene, which helps protect your skin from sun damage and cancer. They also contain vitamin C and potassium, which help keep your immune system strong.
Starfruit is a low-carb fruit that can be eaten on the keto diet. A cup (100g) of starfruit contains about 7.3g grams of carbs, which means it’s a great choice for keto dieters looking to keep their carbs under 20-50 grams per day.
Starfruit has a mild, sweet flavor that makes it perfect for snacking or adding to salads and other low-carb dishes.
Watermelon is a sweet and refreshing summer treat, but it’s also a great low-carb fruit for keto dieters. It has just 7.6 grams of total carbs in 100g. And since watermelon is high in fiber and water content, you’ll feel fuller longer after eating it.
It’s naturally sweetened with fructose, so it won’t spike blood sugar levels as other fruits do. The best part about watermelon is that it tastes great. You can eat watermelon plain or use it as an ingredient in other recipes. It’s also easy to incorporate into smoothies or shakes, making it one of the best keto fruits out there!
Strawberries are a keto fruit that you can eat in moderation. They’re low-carb, but they’re also high in sugar, so you’ll want to watch your intake.
Strawberries are one of the low-carb fruits you can eat on keto. They have about 8 grams of total carbs per 100g, and they’re also full of antioxidants. One study found that strawberries may lower your blood pressure and cholesterol levels, which can help reduce your risk for heart disease and stroke.
Cantaloupe contains many important nutrients that can help with weight loss and overall health, including vitamins A and C, calcium, potassium, and magnesium.
100g of cantaloupe has only 8 grams of carbs, which means you can eat them without worrying much about going over your daily limit! It’s also very filling, which means you’ll feel full for longer.
Peach contains vitamin A (beta-carotene), vitamin C, folate, magnesium, potassium, calcium, and iron. The fruit also contains phytonutrients such as ellagic acid, quercetin, and gallic acid that help fight cancer cells.
One cup (100 grams) of fresh peach contains 9.5 grams of total carbs, making it friendly for those following a ketogenic diet.
Plums are a great keto-friendly fruit to add to your diet. They’re high in fiber and low in carbohydrates, making them a perfect option for the keto diet plan.
The average plum has about 11 grams of carbs per serving (100g), so if you’re on a strict keto diet, you’ll want to make sure you’re mindful of how many servings you eat at once.
Plums are also rich in vitamin C, which is important for maintaining healthy skin and bones. They can be eaten raw or cooked, so they’re versatile enough to work into the Keto diet meal plan.
Cranberries are a keto-approved fruit that you can enjoy on your low-carb diet. They are high in vitamin C and antioxidants, so they’re great for your immune system. Cranberry juice is also a great way to keep your urinary tract healthy.
Raspberries are one of the best sources of fiber and vitamins. They are low in calories, high in antioxidant properties, and full of nutrients that help your body stay healthy. They contain a high amount of vitamin C that helps to prevent colds and other infections. Raspberries also contain a lot of antioxidants, which help you to fight against free radicals that cause aging signs such as wrinkles and age spots.
For a little variety, try freezing raspberries and making them into a healthy sorbet or smoothie!
Coconut is a keto fruit that’s packed with fat and fiber, making it a great way to keep you full and satisfied. It’s also rich in vitamins and minerals, so it can help boost your health.
Coconut milk is one of the most popular ways to use coconut on the keto diet. You can use it in recipes like curries or smoothies for a creamy texture that doesn’t contain any added sugar.
Coconut oil is also a great option for cooking because it has a high smoke point and doesn’t contain much-saturated fat. It’s an excellent choice for frying eggs or sautéing veggies!
Coconut flour is another great way to add more coconut to your diet without adding too many calories or carbs. So you can use them as an alternative in recipes that call for regular flour!
Coconut is high in fiber, 100g serving of coconut meat has only 6g net carb, which is the number of carbs left over after subtracting 9g of dietary fiber from 15g of total carbs. That makes coconut a good option for those following the ketogenic diet.
Keto fruits list: the bottom line
If you are following a ketogenic diet, the good news is that you can eat plenty of fruits and berries, as long as your carb intake is controlled.
It’s important that each fruit you consume has its carb count, so you can choose according to your daily allocation. If this is new to you, I recommend doing a little bit of research on the keto diet, specifically regarding each food you want to consume. You might also find our article on the fruits recommended for the keto diet useful in your learning process.