An apple a day keeps the doctor away, but it also blows your keto diet.
When your keto diet allows you around 20 carbs a day, and apple alone has 25, what’s a fruit-loving keto dieter to do?
You discover low carb fruits. Not every fruit at the supermarket will blow your keto diet for the day. If you choose carefully, you’ll find yourself with an array of fruits that will tickle your sweet tooth and fill you with nutrients as well while helping you maintain ketosis.
Fruit as Nature’s Sweet Treat
Many people refer to fruit as nature’s dessert. That makes sense considering the number of carbs in most servings of fruit.
Look to Fiber
To find the best keto-friendly fruit, start by looking at the fiber content. High fiber foods naturally keep you fuller longer because your body takes longer to digest them. So a high-fiber piece of fruit has the potential to keep you from reaching for seconds of an already delicious treat.
Berries, in particular, work well because of their low carb count and high fiber amount. You can enjoy berries in moderation on a keto diet.
Also, look for the not-so-sweet fruit. Think tart instead of sweet or savory, and reach for that fruit because it most likely doesn’t have the sugars that will throw your body out of the keto state you worked so hard to put it in.
Define Fruit Botanically
Consider the definition of fruit from a botanist’s point of view. You may immediately picture juicy grapes or a crunchy apple. However, tomatoes, tomatillos, avocados, and any seed-bearing vegetable are fruits from a botanists’ point of view.
Furthermore, when you eliminate sugars and carbs, you quickly discover more foods have some sweet in them than you realize, and you begin to enjoy the full flavor of them. Lettuce does have flavor.
Several fruits, including all of the fruits in the list below, have less than 7 grams of net carbs per 100 grams.
- Green olives
- Black olives
- Carambola aka starfruit
- Lemon juice
- Lime juice
- Casaba melon
- Prickly pears
- Acerola aka West Indian Cherry
You may not think of fruit when you look at this list, but from a botanical view, they qualify.
The Best Low Carb Fruit: a Breakdown
If you’re looking for the best bang for your buck, you need to consider some of these low carb fruits side-by-side. After all, if you only have a 20 carb limit, you don’t want to blow your macros in one place.
You may not think of fruit when you think of an avocado, but it qualifies. Not only does this keto superstar have just 1 net gram of carbs per 1/3 of medium fruit, but it also has healthy monounsaturated fats, vitamins, minerals, and fiber.
So while your old-school nutritionist would caution you to stay away from the “fatty” avocado, your keto-loving crew puts their wholehearted stamp of approval on it.
Berries fill the shopping carts of the savvy, keto dieter. When you shift from a carb-heavy diet to a keto diet, you will most likely experience some gastrointestinal distress. In particular, you’ll get constipated.
Keto dieters need fiber, and berries have just what they need. In particular, blackberries have 8 grams of fiber in just a single cup. And in that cup, you have just six grams of net carbohydrates.
So a single serving of blackberries, made up of a 1/4 cup, will give you just 1.5 grams of carbs.
Blueberries have a few more carbs than blackberries but still qualify as a keto-friendly fruit. One cup of blueberries has 17 grams of carbs, so stick with 1/4 cup serving that has 4.25 grams for your sweet treat of the day.
A 1/4 cup of raspberries has 1.5 grams of net carbs, but these berries also have an impressive amount of vitamin C and K. Furthermore, raspberries are soft, berries that taste good on just about anything if you can get over the seed content within the berry itself.
Strawberries have a half a gram more net carbs than the 1/4 cup of raspberry serving, coming in then with 2 grams of net carbs per serving. You can add them to the full-fat Greek Yogurt that helps boost your protein and fat intake, or you can make them the star of your favorite keto dessert.
Strawberries also work well to flavor water. Just toss them into your water bottle for the day. They also add some sweetness to your favorite salad.
Coconut has 13 grams of healthy fat in 1/2 cup serving. It also has just 2.5 grams of net carbs.
Coconut might intimidate you, especially if you’ve only eaten the sweetened coconut that comes from the bag next to the chocolate chips in the baking aisle. But you can buy your fresh coconut from the store either whole or already flaked.
Just make sure you do not purchase sweetened coconut. That is the wrong kind of sweet for a keto diet.
You might not imagine yourself sucking on a lemon for a keto diet, but you can use this keto-friendly fruit to jazz up your water. A healthy squeeze from a lemon wedge has less than 1/2 gram of net carbs and just 2 calories. It also gives you a healthy dose of vitamin C and calcium.
Limes have the same macro and nutrient content as a lemon with just 1/2 gram of net carbs and 2 calories. But, of course, they offer a bit more of a tart flavor when you squeeze them in your water.
You most likely do not think of olives as a fruit, unless you’re botanists. These salty nuggets are packed full of healthy fat ad antioxidants. Each olive has 10 grams of healthy fat, and a palm’s worth of fruit has just 3 grams of net carbs.
Keto Meals with Keto-Friendly Fruit
You don’t have to scoot past the fruit in the produce aisle when looking for keto-friendly foods. Just shop with some savviness, and you’ll end up with a grocery cart full of things you can eat on your keto diet.
For all of your ketogenic diet needs, check out our blog and meal service. We can include all of the low carb fruits that work well in a keto diet to keep you full and healthy.