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It is often thought that the fruit bowl should be removed from the table during the keto diet, but fruit contains essential nutrients for a healthy lifestyle. The fruit bowl probably needs a redesign, but we’ll help you with that: with 10 types of keto fruit you can continue to enjoy while on the keto diet.
What fruits should you avoid on the keto diet?
You get about 5 to 10 percent of your daily energy requirement from carbohydrates on the ketogenic diet. The rest of your diet contains mainly fat and protein. This keeps your body in a state of ketosis, or a state where your body burns fat rather than carbohydrates. Are you new to the keto diet? Here you can read everything you need to know about the keto diet.
Due to the natural sugars in fruit, many fruits are high in carbohydrates and therefore not compatible with ketogenicity. The following fruits are a good example:
- Mango, a small bowl with 125 grams of mango contains about 20 grams of carbohydrates.
- Banana, a medium banana already contains 24 grams of carbohydrates.
- Pineapple – A small bowl of pineapple quickly contains 15 grams of carbohydrates.
- Nuts (such as dates) contain on average about 75 grams of carbohydrates per 100 grams.
However, fruit does contain essential nutrients for a healthy lifestyle. For example, fruit contains a lot of fiber that makes us feel full. In addition, the fibers regulate intestinal function and ensure healthy cholesterol levels. Fruit in the keto diet is therefore not an unnecessary luxury, as long as it does not contain too many carbohydrates.
Keto fruit that you can continue to enjoy
Fortunately, there is also some fruit that stays out of the keto range. There are fruits that don’t contain too many carbohydrates, but they are a bomb of healthy nutrients. This is a list of keto fruits with 10 fruits that you can keep enjoying while on the keto diet:
Avocado
Avocado is relatively low in carbohydrates and high in good fats, which is why it is the ideal keto fruit. Green rascals are also a creamy addition to low-carb smoothies.
Olives
Yes, the olive is a fruit and also a healthy one. Olives not just anti-inflammatorybut they are also low in carbohydrates: ten small olives contain about 1.5 grams of carbohydrates.
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Coconut
Coconut is high in fiber and is also high in good fats. Make sure no sugar has been added.
Blackberries
Blackberries contain a lot of fiber and are especially high in vitamin C. Additionally, a bowl of blackberries contains only 6.4 grams of carbohydrates. Ideal keto fruit.
strawberries
Strawberries contain about 5.1 grams of carbohydrates per 100 grams and they are too good for the heart. Plus, they’re a nice addition to everything – in smoothies, salads, and yogurt. Have a good time.
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raspberries
The few 4.5 grams of carbohydrates per 100 grams make raspberry a keto-friendly fruit. Delicious in salads, yogurt or in your favorite keto-friendly desserts.
Blueberries
Blueberries contain more carbohydrates than the other fruits on this list, but they’re also packed with healthy nutrients. Blue rascals contain lots of vitamins, antioxidants, and fiber. As long as you stick to small amounts, blueberries are therefore a good addition to your keto diet.
tomatoes
Out Research shows that tomatoes reduce the risk of cardiovascular disease. With a small amount of carbohydrates, tomatoes are therefore the colorful addition to your keto diet, whether as a snack or in a salad.
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Kiwi
Kiwis are high in potassium, fiber, and vitamin C. Additionally, a small kiwifruit contains only 8 to 9 grams of carbohydrates. An ideal keto snack.
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