Chapter 10: Fruit

One of the most common mistakes people make on a keto diet is the overconsumption of fruit.

You’re following along, eating your low-carb, high-fat foods when suddenly, you find yourself being offered a piece of fruit. What harm can it do? They are low in calories and carbs, right?

Well, not really.

You see, while fruits are low in calories compared to most sugar-containing foods, they are not low in carbs. In fact, fruits are often referred to as nature’s candy, and if you are not careful, they can kick you out of ketosis very fast.

Why You Should Avoid Most Fruits on a Keto Diet

On a keto diet, you need to get no more than 5 to 10% of your total calories from carbs. This ensures that you stay in ketosis and that your body’s primary source of energy is fat.

For a regular person eating 2000 calories per day, that comes up to about 20 grams of carbs per day. For reference, a medium-sized banana has about 24 grams of digestible carbs. This is because fruits are filled with a sugar called fructose, hence Nature’s candy reference.

Certain fruits can be consumed in small quantities, but as you saw, bananas are quite high in carbs and should be avoided. In general, the sweeter the fruit is, the more fructose it likely has. Good examples are figs, bananas, and pineapples.

And for those of you wondering, “Well, aren’t fruits healthy for us? Wouldn’t it be bad to avoid them?”, no, it wouldn’t. That’s because you can get all the fiber, vitamins, and minerals from other foods such as vegetables.

Veggies are an excellent addition to any diet because they contain all the nutrient you’d get from fruit, but are much lower in calories, and contain virtually no carbs. In fact, certain veggies such as bell peppers, broccoli, spinach, and kale are far more nutritious than many of the fruits out there.

Fruits Options That You Can Consume on a Keto Diet

Luckily, there are certain fruits out there that you can consume to satisfy your sweet tooth and stay in ketosis. Keep in mind that you should still be mindful of portions because carbs can add up quickly.

Raspberries
A whole cup (123 grams) of these comes up to roughly 65 calories and a measly 5 grams of carbs.

Blackberries
A cup (144 grams) of these has about 62 calories and just 7 grams of carbs.

Strawberries
A cup (144 grams) of these comes up to 47 calories and 7 grams of carbs.

Blueberries
A cup of these is a bit higher in the sugar department compared to other berries with a whole cup (148 grams) coming up to 85 calories and 15 grams of carbs.Still, a handful of these is a great afternoon snack to keep you full until dinner time.

Avocado
Avocados are an amazing source of healthy fats, fiber, vitamins, and minerals. In 100 grams, there are barely 0.7 grams of digestible carbs.

Coconut meat
Hate it or love it, coconut meat is another amazing source of healthy fats and fiber, and a cup (80 grams) has just 5 grams of carbs.

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