Fruits and Keto diet
- Dietitian.Lauren Hmede
- Jan 14, 2019
- 2 min read
Food allowed on keto diet are: butter, bacon, avocados, “fat bombs,” MCT oil, grass-fed beef. While food that are on the “no” list…well, basically everything else.
Keto diet is based on increased fat intake and few carbs, it is maybe easy for bread, rice and pasta but difficult for fruit. Carbs are the preferred source of energy by body but when the intake is low your body shift toward fat; this process called Ketosis.
Ketosis require low carbs intake and it is minimal to 30 grams daily when it comes to one piece of mango it provides 50 grams of carbs which is over your daily limit. Your body will adapt ketosis from three days to week, starting with high carbs intake will bump up your diet.
Fruits are rich in nutrients, vitamins, fibre and antioxidant so having them on keto diet is really important while the choice remain on low carbs fruits.
1. Berries: are low in carbs but high in fibre and antioxidant.
· Raspberries:15 g carbs, 8 g fibre, 5 g sugar
·Blackberries: 14 g carbs, 8 g fibre, 7 g sugar
· Strawberries: 13 g total carbs, 3 g fibre, 8 g sugar
· Blueberries: 21 g total carbs, 4 g fibre, 15 g sugar
2. Peaches. Peaches are another lower-carb fruit option if eaten in small portions. One small yellow peach has about 12 grams of carbs, 2 grams of fibre, and 11 grams of sugar. It also contains a wealth of vitamins and minerals like potassium, phosphorus, and vitamin C.
3. Apricots: Low in carbs but with sweet-tart flavour. One raw apricot contains just 4 grams of carbs, 1 gram of fibre, and 3 grams of sugar. Considering the carb count in dried apricots is significantly higher per serving (about 29 grams per five pieces of fruit), so choose fresh instead while you are on keto diet.
4. Melons: They have high water content and they keep you hydrated:
·Honeydew: 15 g carbs, 1 g fiber, 14 g sugar
.Cantaloupe: 13 g carbs, 1 g fiber, 12 g sugar
5. Lemons and limes. Feel free to add lemon or lime to your food as they contain just 2 grams of carbs and just under 1 gram of sugar, and the macronutrient composition of lime juice is similar (3 grams of carbs and 1 gram of sugar per ounce).
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