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The Ultimate Guide to Keto Friendly Fruits

Wondering what fruits you can eat on a ketogenic diet? Learn what keto friendly fruits make the cut!

If you are exploring new diets to try you have likely come across the ketogenic diet (also known as the keto diet). This low-carb, high-fat diet is renowned for its capacity to boost weight loss efforts and improve overall health. It is important to note that while keto can sometimes be viewed as extremely restrictive, with the right kind of knowledge this diet is easy to implement and will still allow you to enjoy what you are eating.

So if you’re looking to switch up your eating habits and embrace the keto lifestyle, take a minute to research what types of foods are recommended as part of this diet. Once you’ve read some informative articles such as this one (and talked to your healthcare professional, of course) you, too, can be well on your way to easily following a highly effective keto diet. 

This is the ultimate guide to what types of low carb fruits you can eat as part of a ketogenic diet (spoiler alert – there are more than you think!). We also cover what fruits to avoid if you want to keep your carb intake to around 50 grams per day.

First Things First – Can You Eat Fruit on Keto?

The short answer is yes. There are certain fruits that you can eat on as part of a ketogenic diet.

There are numerous types of ketogenic diets, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the target ketogenic diet (TKD), and high protein ketogenic diet. All these diets have one thing in common – they are all characterized by being low-carbohydrate and high-fat.

People who go on this diet are required to drastically minimize their carb intake and replace it with healthy fats. Many people on low-carb diets like keto tend to stay away from eating fruit because fruits are often rich in carbohydrates (i.e. simple sugars, glucose, and fructose). However, this does not mean those on a keto diet (or any kind of low-carb diet) need to eliminate fruit altogether – they simply need to be mindful of which fruits they are consuming and serving sizes.

Why Does the Amount of Carbs in Fruit Matter?

When starting on a ketogenic diet, the reduction of carbs and increase in fat intake puts the body into a metabolic state called ketosis. When the body is in ketosis, it produces ketone bodies out of the fat you are consuming and uses them for energy rather than carbs. In other words, your body becomes incredibly efficient at burning fat, which can greatly enhance weight loss, as well as lower blood sugar and insulin levels.

That doesn’t mean that you need to eliminate carbs altogether! 50 grams per day is the threshold supported by experts and nutritionists; while it is ok to go lower than this, doing so too quickly can actually slow weight loss. Additionally, those who are experimenting with general low-carb diets will likely have a daily carb budget of 100-150 grams. All of these guidelines can leave many fruit lovers wondering whether or not they can still eat their favorite fruits while following a keto meal plan.

What Fruits Can You Eat on Keto?

The goal of a strict ketogenic diet is to stay under 50g of carbs per day. Some of the best fruits to eat include lemons, tomatoes, raspberries, avocados, cantaloupes, watermelons, and strawberries. In addition to fitting seamlessly in a keto diet, each of these foods offer a plethora of health benefits.Below, you will find a keto fruit list that breaks down the carb content in each of these foods, and some keto recipes to get you started.

Lemon

Lemons provide a citrusy tang to your meals and help to fight inflammation, stabilize blood sugar levels, and boost your vitamin C and vitamin B6 levels. They’re low in calories (approximately 29 calories per average-sized lemon) and promote heart health and anemia prevention.

If you have a sweet tooth, try this tangy, six-ingredient keto lemon bar recipe. Once they are baked and cut into slices, these bars come in at roughly 2.4 grams of net carbs per slice.

Tomato

Tomatoes are super low-calorie (roughly 22 calories in an average-sized tomato), which can help promote weight loss. Tomatoes are also packed with antioxidants such as lycopene, beta carotene, and naringenin.

If you’re in need of a keto-friendly and vegan snack, bruschetta stuffed avocado is a great option. The flavor combination of avocados and tomatoes is absolutely delicious, and provides a serving of heart-healthy fats.

Raspberries

Raspberries are another type of fruit that have a lot of antioxidants that can help reduce inflammation and lower your risk of chronic illnesses. Each serving of raspberries offers a substantial amount of vitamin C, manganese, vitamin K, and copper, which aid in boosting your overall health.

With ingredients like chia seeds, almond milk, and of course raspberries, this raspberry-centric smoothie is perfect for those on a keto diet. While the recipe does include a banana, you can easily swap it out for more raspberries in its place or throw in some strawberries for an added dimension of flavor.

Star Fruit

Star fruit, also known as carambola, is loaded with healthy plant compounds, including quercetin, epicatechin, and gallic acid. All of these compounds offer potent antioxidant properties, and the sugars in star fruit may also carry anti-inflammatory properties.

It’s important to note, however, that star fruit may lead to adverse effects in certain people due to its high oxalate content. Individuals with kidney issues and those taking prescription drugs should be cautious when consuming star fruit regularly.

Avocado

Avocados are known as a superfood of sorts – and for good reason. Packed with heart-healthy fats and vitamins C and K, avocados have a number of proven benefits. High in calories, avocados offer lots of potassium and fiber, which is excellent for gut health and digestion. 

Avocados aren’t only for breakfast either! Seasoned with lemon juice and topped with chicken, these lemon chicken avocado boats are perfect for a light dinner that packs a nutritious punch.

Cantaloupe

Cantaloupes have the same amount of beta carotene as carrots, and also high folate levels, which may help in reducing the risk of some cancers and/or preventing memory loss associated with ageing.

Perfect in smoothies, salad, and even as a topping on keto fruit pizza, cantaloupe is one of the best keto-friendly fruits around.

Watermelon

Hydrating and delicious, watermelons not only have a low carb content, but they also prevent negative health conditions like cardiovascular disease, diabetes, and dental disease. Watermelons also happen to be great for nerve and kidney function.

A watermelon, prosciutto, and feta salad is both mineral and nutrient dense, with a significant amount of vitamins A, B1, B6, and C, as well amino acids and antioxidants. Prosciutto and feta are great sources of both protein and fat – for a little crunch, toss in some walnuts.

Strawberries

Strawberries are extremely nutritious, loaded with fiber and powerful antioxidants. They are also very low in calories. Strawberries are also an excellent source of vitamins, including vitamin C; in fact, a serving of eight strawberries packs more vitamin C than a whole orange.

Desserts like this strawberry rhubarb crisp offer healthy, gluten-free, and keto-friendly alternatives to beloved classics, cutting down on carbs significantly without sacrificing on flavor. 

What Fruits to Avoid on Keto

If you’re aiming to stay under 50g of carbs per day, you may want to rule out fruits such as grapes, bananas, pears, apples, pineapples, and oranges – they all have high levels of carbs. The table below provides a breakdown of the net carbs in each of those foods.

As you can see from the chart above, with a limited carb intake on a keto diet you do not have much room in your daily allowance to consume these kinds of fruits. If you do, they will take up the majority of your carb allowance for the day.

The Most Convenient Way to Get Keto Fruits and Vegetables

Following a keto diet and meal plan can be tricky. It can be hard to keep track of which foods you’re allowed to eat and which foods to avoid, particularly if you’re new to the diet. An excellent way to sidestep this confusion is to sign up for a keto meal delivery service. The United States’ first ever regenerative agricultural keto meal prep company, Ketones Bodies offers a wide selection of healthy, environmentally friendly keto meals.

In as little as three steps, you can eliminate the guesswork and enjoy keto meals delivered right to your door. Take a look at the online menu, select which meals you would like to order and how many, and place your order. You can choose between placing a one-off order or opting into a subscription service for meals on a weekly or bi-weekly basis. As long as you place your order before Friday, you will receive your meal box the following Thursday. Once you do, simply heat your frozen keto meals and enjoy!

With meal delivery services like Ketoned Bodies, you’ll gain much-deserved peace of mind knowing that you’re eating foods permitted under your diet with appropriate portion sizes. You can also feel good about the food you are eating since it’s all ethically sourced from regenerative agricultural farms.

Final Thoughts

A ketogenic diet can be an excellent option for people who are looking to lose weight, boost their metabolism, or lower blood sugar levels. However, determining which healthy foods are compatible with this diet can be a challenge for those just starting out. While there are a number of fruits to avoid while abiding by a keto diet, there are still a lot of keto-friendly fruits you can enjoy in a variety of ways. Keto meal delivery services, such as Ketoned Bodies, greatly facilitate the process of integrating keto fruits and veggies into your daily routine, taking the guesswork and the effort out of keto-friendly meal planning. 

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Keto Berry Crisp

keto fruit

Keto Berry Crisp

 
Prep Time
 
8 mins
 
Cook Time
 
35 mins
 
Total Time
 
43 mins
 

Out of all the recipes I could find the on internet this one was the most fresh one I found for keto fruit diet. This Keto Berry Crisp is a low carb, sugar free dessert for using up summer berries. Also, an easy dessert that takes less than 10 minutes to prepare using fresh or frozen blueberries, raspberries and blackberries.

Course: Dessert
Cuisine: American
Keyword: berry crisp, berry crisp recipe, best fruit dessert recipe, cast iron skillet dessert, fruit desserts, keto, keto dessert, keto dessert recipe, low carb, low carb crisp, low carb dessert recipe
Servings servings
Calories270 kcal
AuthorKelly
Ingredients
  • 2 cups raspberries , fresh or frozen (and defrosted)
  • 1 cup blueberries , fresh or frozen (and defrosted)
  • 1 cup blackberries , fresh or frozen (and defrosted)
  • 1/4 cup monk fruit sweetener , or maple syrup for paleo
  • 1 teaspoon xanthan gum leave out if preferred OR use arrowroot starch for paleo
  • 1 teaspoon lemon juice
Crisp Topping:
Instructions
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, toss the berries with sweetener, lemon juice and xanthan gum, if using. Pour into a lightly greased 8 or 9″ cast iron skillet.

  3. Rinse and dry the same bowl and add the almond meal, coconut, coconut oil, vanilla, cinnamon, and salt. Use a fork or clean hands to combine the mixture until it forms small pea-sized clumps. Stir in the chopped pecans.

  4. Spread mixture evenly on top of berries with your hands and press down lightly.

  5. Bake for 28 to 35 minutes, or until golden brown and the edges are bubbling. Serve warm.

Nutrition Facts for

Keto Berry Crisp

 
Amount Per Serving (1 serving)
 
Calories 270 Calories from Fat 216
 
% Daily Value*
Fat 24g     37%
Carbohydrates 14g   5%
Fiber 7g     28%
Sugar 5g       6%
Protein 5g 10%
keto fruit
keto fruit
 
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.
 

Other good articles:

 
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Low Carb Fruits: The Best Fruits to Eat On the Keto Diet

Healthy pineapple, mango smoothie bowl with coconut, bananas, blueberries and granola. Top view table scene on a dark background.

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.


See the following articles for more “Keto & Carbs”


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.

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Think Tart

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
  • Avocados
  • Coconut
  • Rhubarb
  • Black olives
  • Carambola aka starfruit
  • Blackberries
  • Lemon juice
  • Lime juice
  • Raspberries
  • Strawberries
  • Casaba melon
  • Prickly pears
  • Acerola aka West Indian Cherry
  • Oheloberries
  • Boysenberries
  • Grapefruit

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.

Avocados

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.

Blackberries

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

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.

Raspberries

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.

Strawberry isolated on white background with clipping path, strawberries assortment, top view

Strawberries

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

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.

Lemon

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

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.

fresh green olives on the tree

Olives

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 ECO keto meal delivery service. We can include all of the low carb fruits that work well in a keto diet to keep you full and healthy.