You may have heard of the trendy ketogenic, or “keto,” diet.
The gist of the eating plan? Taking in fewer carbs sends your body into ketosis. Ketosis is a state of burning fat for energy instead of carbohydrates or sugars, explained Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
The low-carb, high-fat keto diet is a popular option for managing weight. And while some fruits are high in carbs, here's what you need to know about nine fruits you can actually eat on the keto diet.
What Is the Keto Diet?
To stay in ketosis, you can only consume 5% to 10% of your calories from carbohydrates and instead eat moderate amounts of protein and high amounts of fat. For most people, that’s fewer than 20 grams total per day, according to the Harvard T.H. Chan School of Public Health.
While lightening up the meat, cheese, and cream-heavy plan with fruit sounds like a good idea, “fruit is notoriously high in carbohydrates,” said Warren. A medium-sized apple, for example, has 20 to 25 grams of carbs (half of a full day's carbohydrate allowance).
“That being said, there are some fruits you can have that fall more easily within the allotted amount of carbs per day,” said Warren.
Another reason to love avocados (technically classified as a fruit) is that they’re a keto superstar. Not only do they pack healthy monounsaturated fats, vitamins, minerals, and fiber, but they are low (like super low) in carbs, according to the Harvard T.H. Chan School of Public Health.
“The serving size of an avocado is hotly debated. Some people say one-quarter of the fruit, some people say one-half,” said Sarah Jadin, RD, PA-C, a keto diet specialist. “Net grams of carbohydrates is the total carbs minus the grams of fiber. A whole avocado only has two net grams of carbs,” said Warren.
So while a whole avocado may be a lot of calories per serving, it's keto-approved.
Keto diarrhea (and constipation) is a real phenomenon. While there are a few possible culprits, insufficient fiber is one of them. That’s why eating fiber-rich plant-based foods, like blackberries, is important, said Jadin.
One cup of blackberries has nearly eight grams of fiber, according to the Department of Agriculture. The recommended daily value for fiber is 25 to 38 grams, according to the Harvard T.H. Chan School of Public Health.
Regarding carbohydrates: “One cup of blackberries has six grams of net carbohydrates, which fits into the diet. But I usually recommend that people consume one-quarter cup, which is only 1.5 grams of net carbs,” Warren said.
“A good rule of thumb is that fruits that are sweeter to the taste tend to be higher in carbohydrates, so it shouldn’t come as a surprise that blueberries have more carbs than blackberries, which are less sweet,” explained Jadin.
A one-cup serving of blueberries is around 17 grams of net carbohydrates, which is much higher than the other berries on the list. However, Warren said you could most likely fit one-quarter to one-half of a cup into your daily menu while staying in ketosis.
“Coconuts are definitely keto,” said Jadin—but not everyone’s convinced they’re a fruit. Some categorize coconut as a nut or a seed. According to the Library of Congress, it can be classified as all three.
“One half-cup of coconut has 13 grams of healthy fat and about 2.5 grams of net carbs,” noted Warren.
You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned. If you opt for the canned variety, ensure no extra sugar has been added.
Okay, so you’re not exactly going to start munching on lemon slices at breakfast. But if you used the citrus fruit to spice up your water or tea pre-keto, you can keep using it.
“Lemons are totally fine for keto-followers,” said Jadin.
One teaspoon of lemon juice has less than half of a gram of net carbs plus some vitamin C and calcium, according to the Department of Agriculture.
“Limes are like lemons,” Jadin said. “A spritz in your water is so negligible.”
It's safe to say those sour citrus fruits have your (low-carb) back.
The salty snacks are also technically categorized as a fruit.
The healthy fats in olives are extracted to make extra virgin olive oil. So, it shouldn’t be too surprising that those antioxidant-packed bites boast around 10 grams of healthy fats in a 100-gram serving, according to the Department of Agriculture.
“About a palm's worth only has three grams of net carbs,” added Jadin.
“There’s nothing that raspberries taste bad on,” Jadin explained, adding that they’re especially tasty with yogurt. “The good news is you can have them every single day, even if you’re keto.”
Ten raspberries contain about 2.26 grams of carbs, according to the Department of Agriculture. You’ll also be getting a solid amount of vitamins C and K.
“Strawberries have about two grams net carbs in one-quarter cup or eight net grams of carbs in a full cup,” said Warren.
Either serving size is fine, according to Warren, it just depends on what other foods are on your menu for the day.
The best part about strawberries is their versatility. You can consume them in several creative ways, such as:
- Add them to Greek yogurt.
- Toss them in a salad.
- Throw them on top of a keto dessert.
- Use them to flavor water.
A Quick Review
Although it may seem difficult to incorporate fruit into your keto diet, options are available.
The low-carb options include berries, avocado, olives, lemons, limes, and coconut. So, if you are on the keto diet and still want to eat fruit, there are plenty of choices.
— Update: 03-01-2023 — cohaitungchi.com found an additional article Best and Worst Foods to Eat on the Ketogenic Diet from the website www.news-medical.net for the keyword can you eat fruit on a keto diet.
As a society, Westernized people are increasingly conscious of the types of food we consume and the effect they have on weight and health. More and more people are following diet plans to manage their weight.
The ketogenic or keto diet is one commonly followed plan which shares some features with other well-known diets such as Atkins and low-carb diets. Like all diets, it provides guidance on what can and cannot be consumed.
What is the Ketogenic Diet?
The ketogenic diet is characterized by the consumption of low-carb, high-fat foods. As a consequence of eating such foods, many experience weight loss which can be extremely beneficial for those aiming to manage their weight.
This occurs as a result of the dramatic reduction in carbohydrate intake, to be replaced by fats instead, because of which the body goes into ketosis, which is a natural metabolic state. As a result, the body becomes more efficient in burning fat for energy, and it is also thought to convert ketones within the liver into energy which can be used to power the brain.
How Does Ketosis Burn Fat?
In a state of ketosis, the body’s glucose reserves become too low for normal fat oxidation and are unable to supply glucose to the central nervous system (CNS).
The CNS cannot use fatty acids as a source of energy since free fatty acids cannot cross the blood-brain barrier (BBB). After 3 to 4 days of abstinence of carbohydrates, the CNS has to find alternative energy sources.
One such source is ketone bodies (KBs), specifically, acetoacetate, β-hydroxybutyrate and acetone, which are produced primarily through ketogenesis which occurs in the liver, within the mitochondrial matrix.
Ketone bodies are a vital source of energy when the body is fasting or if there is a shortage of carbohydrates.
Best Foods to Eat on the Ketogenic Diet
Followers of the ketogenic diet are limited to 20 to 50 grams of carbohydrates per day which is roughly equivalent to one large potato and half a kilogram of vegetables.
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To remain within this allowance, there are particular foods that are recommended which are lower in carbohydrates. However, it is still down to the individual to avoid the overconsumption of any food, whether they are recommended or not, as too many carbohydrates may interfere with the development of ketosis.
Fish and Seafood
Most fish and seafood is allowed on the ketogenic diet. Apart from being rich in B vitamins and potassium, these foods are also quite low in carbohydrates.
Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.
Research also suggests that eating such foods is associated with a reduction in the risk of developing cancer and heart disease.
Low-carb vegetables can be a good substitution for other high-carb foods, for example, rice can be substituted with cauliflower rice.
The popularity of avocados has increased over recent years with many considering it a superfood alongside kale. In addition to containing several vital vitamins, avocados also contain potassium. It is thought that the consumption of foods rich in potassium may assist in the body’s transition into ketosis.
Worst Foods to Eat on the Ketogenic Diet
Certain foods are not recommended on the ketogenic diet as they are too high in carbohydrates.
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate.
As a rule, these fruits should be avoided. However, a cup of strawberries contains 8 grams and a medium orange 12 grams of carbohydrates. Therefore these are permissible in moderate amounts on the diet.
Grains and Starches
Grains and starches should also be avoided on the ketogenic diet because of their considerably high carbohydrate content. Consumption of such foods may take the individual over the 50-gram daily carbohydrate intake.
The adverse health consequences of consuming processed foods have been well documented. ON the keto diet, processed foods and trans fats should be avoided as they are high in carbohydrates.
While the ketogenic diet might be useful to those wanting to manage their weight or diabetes, some argue that there is a lack of longitudinal studies investigating the long-term impact of adopting this type of diet. Furthermore, it is suggested that individuals seek medical advice as the diet is not suitable for pregnant women and people at risk of hypoglycemia.
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