According to conventional science, fruits are nutritious and essential parts of our balanced diet. But could this still remain the case when on a Keto diet? From an evolutionary viewpoint, consuming fruits is truly natural. However, the modern fruits we see are totally different from the ones of the past.
Today’s fruits have been selectively cross-bred to increase sweetness and maximize yield. Hence, the sugar and carb content in them has increased tremendously.
If not consumed in moderation, the natural sugars in these modern fruits could be problematic for Keto people.
In this piece, we will list out the top low carb fruits and their average carbs per fruit.
Top Keto Friendly Fruits
Being on a diet might not be the easiest experience in life if you hardly know what to eat and what not to.
Well, here are some top ketogenic fruits to help you know what to eat and shop for.
Consuming berries like raspberries are beneficial to your heart. The fruits have powerful antioxidants called flavonoids. The antioxidants aid in lowering blood pressure and promoting healthier arteries. As a result, your risks of heart-related illnesses will be low.
Taking a cup of raw raspberries provides around 3.3 grams of net carbs, 2.7 grams of sugar and 4 grams fiber (16% DV). Pop several raspberries into your mouth any time you crave for something sweet. Again, the fruit is loaded with nutrients. A similar serving of raspberries contains vitamin C of around 16 mg.
You can either whip blackberries into your recipe or consumer them as they are. Regardless of how you take them; they still remain great additions to your Keto meal plan.
A cup serving contains 3.1 grams of net carbs. Further, the same size of serving contains 3.5 g sugar and 3.8 g fiber. Correspondingly, blackberries also offer 117mg of potassium for the same cup serving. It contains 14.3 mg vitamin K and15.1 mg vitamin C.
Apart from being one of the Keto friendly fruits, blackberries are as well ideal snacks for weight loss. The cup serving contains around 31 calories only!
If you just can’t get enough of avocados, now you have a solid excuse to continue. As a creamy fruit, a cup of its serving contains around 12 grams of fat and 2.6 grams of net carbs. Equally important, avocados are low in calories. The same serving has almost 138 calories. Thus avocado is a perfect snack to eat between your meals.
Further, this serving contains around 2.8 g sugar, 404 mg potassium, and 6.4 g dietary fiber. So for a Keto friendly lunch, you can use cubed avocado as a topping for your salad.
Cantaloupe is another low carb fruit you can add to your Keto diet. 1 cup of raw cantaloupe contains only 5.8 grams of net carbohydrates. Likewise, a similar serving is low in calories and contains 6.3 g of sugar.
On top of that, the same serving provides nutrients and vitamins such as 214 milligrams of potassium, 29.4 milligrams of C vitamin and 2,701 IU vitamin A. Besides being refreshing and delicious, cantaloupes can make you stay full for a long time.
Most people are not aware of the fact that a tomato is a fruit – not a vegetable. It has low-fat contents and carbs. For 1 cup serving of tomatoes, it contains 2.4 grams of net carbs. This makes them Keto friendly and helps you get into Ketosis faster.
A similar serving also has only 16 calories and 2.4 g sugar. Identically, tomatoes have man health benefits. They have lycopene which aids in preventing heart diseases.
Watermelon is the main summer fruit that contains low carbs. For every cup serving size of sliced watermelon, it contains 5.4 grams of net carbs. On the same note, it is a great alternative when dieting as its water content is high.
The same serving size has around 4.7 g sugar and only 23 calories. As juicy as it is, the serving size provides 432 IU vitamin A.
The Bottom Line For Keto Fruits
We have mentioned the keto friendly fruits you should incorporate in your keto diet. However, you should avoid large fruits such as bananas, oranges, and apples. These fruits have extremely high sugar contents.
As for the berries, consume them in moderation and according to the carb contents on each. More so, avoid ice cream, chocolate, sports drinks, juice, and soda. These are processed stuff and contain high levels of sugar.
Though some processed drinks/foods are acceptable, a few are not. Nonetheless, ensure you read the ingredients along with their nutrition details to see if they fit within your keto diet.