Best Fruit to Eat on a Keto Diet

Keto Diet is usually considered a difficult diet. Let us make it simple for you. This article ”Best Fruits and Vegetables to Eat on a Keto Diet” is a guest post by one of our guest authors, Sofia Norton, which will guide you to the best fruits and vegetables to eat, while you are on a keto diet.

The ketogenic diet (aka keto) has become quite popular in the last couple of years. A high-fat, low-carb eating plan, most people associate this diet with non-vegetarian food. However, keto is not a diet based on specific foods. Instead, keto is a diet based around a macronutrient ratio that you can and should meet by eating a variety of fruits and vegetables. This helps dieters stay well-nourished and their digestive system running smoothly. But which fruits and vegetables work best with keto? Keep reading to find out.

Why Do I Need Fruit on Keto?

The ketogenic diet turns everything we’ve been told about nutrition upside down. On this diet, you need to reduce carbohydrates to make up less than 10% of your daily calories. Furthermore, fat should make up the majority of your calories (up to 80%) and your protein intake needs to be moderate (15-25%). For reference, the Institute of Medicine (IOM) states that carbs should make up 45-65% of your daily calories.

This change in nutrient balance is often referred to as the ketogenic macronutrient ratio. This is the cornerstone of the keto diet and what triggers ketosis on this diet. Ketosis is when your body is burning fat more than normal to make fuel substrates called ketones that replace glucose.

In order to achieve this macronutrient ratio, you need to avoid high-carb foods like wheat, legumes, sugar, honey, most fruit, and starchy vegetables. On the other hand, eating low-carb vegetables and fruit will help keep your carbohydrate intake to the recommended minimum while also helping you get nutrients like vitamin C and fiber.

Fruit and vegetables also provide many other key nutrients as well as unique health benefits thanks to their abundance in antioxidants and phytochemicals.

Most fruit is not allowed on a keto diet. That’s not surprising given that most fruit is high in sugar. However, there are a couple of exceptions that you can enjoy occasionally and in moderation.

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Berries

Strawberries, blueberries, raspberries, mulberries, and goji berries are all allowed on a keto diet. That’s because berries are lower in carbohydrates than most fruit. A half a cup of strawberries, for example, has around 4g net carbs, while the same serving of banana has 22g net carbs. Berries add natural sweetness and flavor to keto breakfasts and desserts. They can also help you meet your RDI for vitamin C and studies found they ‘re exceptionally high in disease-fighting antioxidants.

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Starfruit

A 100g serving of starfruit has approximately 4g net carbs, which isn’t all too bad. Also called carambola, starfruit is an exotic fruit, and you can find it in two types: a small sour type and large sweet type. Consume it moderately because it tends to be high in oxalic acid, which can be harsh on the kidneys.

Other fruits that can be consumed sparingly on keto include passionfruit, honeydew melon, and watermelon. However, it’s best to stick to berries and avoid all other fruits just in case.

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Lemon

Lemons are a popular fruit on a keto diet because they can be used in a wide range of recipes: guacamole, vinaigrettes, smoothies, dips, and sauces. The juice from one lemon will give you only 4g net carbs, but you will likely use even less on a keto diet.

Takeaways: The ketogenic diet is a high-fat, low-carb eating plan and one which you can follow with the help of keto-friendly fruits and vegetables. Fresh produce will help you get enough nutrients that are hard to obtain from other keto diet staples. Fruits and vegetables also contain antioxidants, which can contribute to good health by lowering oxidative stress and inflammation – the leading causes of many dangerous diseases.

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