What are the best fruits to eat when following a low carbohydrate or ketogenic diet?
In summary: most berries are low carb foods suitable in moderate amounts, but fruits are the candies of nature: they have a lot of sugar.
Avoid fruits that are high in carbohydrates, if you want your diet to be ketogenic. Large servings of fruit quickly add up to carbohydrates and can quickly overtake your daily carbohydrate goal.
Avoid dried fruits, juices and fruit purees, and canned fruits. Large fruits, such as a large apple, pear, orange, banana or mango, also contain too many carbohydrates for a ketogenic diet, unless you can limit yourself to not consuming more than one bite.
Of course, since you chose a keto diet, most fruits and berries are forbidden to use, especially since the most delicious fruits are the most “carbohydrate”.
But to completely abandon the fruit is not necessary, because there are those that contain little carbohydrates. Listed below are some of the fruits to eat during the
Avocado best for Keto diet
Fruit number one for those who are on a keto diet. This fruit is not only low in carbohydrates, but has also a lot of healthy fats, which are so important for maintaining the state of ketosis, and for general health in general.
During the ketogenic diet, avocados are usually eaten because of their high-fat content. It includes fiber andother important nutrients. High monounsaturated fat (healthy fat), which reduces inflammation, makes avocados an excellent choice.
Studies show that avocados improve heart disease factors and lower cholesterol levels. Studies even show that these fruits can significantly increase the amount of antioxidants that you
Avocados have more potassium than bananas, so if you experience keto-flu (adaptation period) due to low electrolyte levels, avocados with salt can really help! It contains only 4g of pure carbohydrates per fruit and more than 75% of fat calories.
Coconut for ketogenic diet
This fruit also contains a lot of fat and a moderate amount of carbohydrates. On the keto-diet is not prohibited coconut, but watch the amount eaten.
Blackberry for the Ketogenic diet
Blackberry has been for hundreds of years. The Romans and the Greeks used it to treat diseases and gout. It was prepared and served in a wide range of dishes. And, besides the fact that it is delicious, blackberry contains a high number of health benefits.
These berries contain vitamin C, K, and manganese, which can help with the brain and motor function, promote healthy skin and reduce inflammation. Also in the blackberry is a high content of ellagic acid and anthocyanin, which can help suppress cell mutation and slow the growth of cancer.
Blackberries are as fibrous as raspberries and contain 8 grams of fiber (and 7 grams of pure carbohydrates)per cup. It can help reduce appetite and satiate well.
Strawberry best fruit for the ketogenic diet
Surely it sounds unexpected because it seems that this sweet berry is just full of all your favorite nutrients. However, it is not. In addition to the low carbohydrate the content in the berry is a lot of fiber.
Like all berries, strawberries contain many health benefits. As a rule, it contains a little more carbohydrates, so you may have to monitor its consumption more strictly thanwith blackberries or raspberries.
Strawberries can help improve bloodsugar levels. In some studies, strawberries reduced insulin levels andimproved insulin sensitivity compared to groups that did not consumeberries. In combination with the ketogenic diet, this is especially true,but only if consumed in moderation.
Strawberries contain 5 grams of pure carbohydrates per 3/4 cup (100 g).
Raspberries and the ketogenic diet
Raspberries are one of the best types of berries for most people on a low-carb diet. It contains low levels of carbohydrates, high levels of nutrients, and it is easy to add to sweet recipes.
Berries are well known for theirantioxidants, which can protect against free radical damage and help fight inflammation. There were even studies linking berries with low cholesterol and a decrease in heart problems. In addition, raspberries have a high content of polyphenols, which can help lower blood pressure and prevent platelet accumulation in the arteries.
About half a cup of raspberries contain only 3.5 g of pure carbohydrates
Can you have blueberries on a keto diet?
Like other berries, blueberries contain large amounts of antioxidants and vitamin C, which can promote healthy skin and not only. In some studies, blueberries even showed that it has an antiviral effect on infections that affects the skin.
Blueberries are berries with the highest amount of carbohydrates, the total mass of which is 17.4 g of pure carbohydrate per cup. While they have many health benefits, the berries contain much more fructose, so blueberries need to be eaten in moderate quantities.
Why You Need Lemon on Keto Diet
It is not necessary to eat lemon slices, although if you like it, you can. The juice of this sour citrus can be seasoned with a salad or, for example, sprinkle meat to make it taste savory and sour. It can also be added to water or tea, you can do this by squeezing the juice or simply putting a lemon slice into a drink.
Carambola low carb fruit for Keto Diet
While carambola is not often eaten, it is a fantastic fruit, which can be described as a mixture of grapes and apples. It is slightly softer in the
Carambola contains only 4 g of pure carbohydrates per 100 g. Many people do not know about this fruit, but it includes a good amount of fiber and a large amount of vitamin C. In addition, there are plant compounds in the fruit that can prevent the formation of fat cells, and reduce fatty liver and cholesterol.