Eating fruits is an integral part of a healthy lifestyle. However, as the popularity of low-carb diets grows, you may be wondering what fruits you can eat with keto. Fruits are also high in sugar content, although they may be packed with essential vitamins, minerals and compounds that have powerful health-promoting benefits.
Main purpose of Ketogenic diet To minimize carbohydrate intake and achieve and maintain: Ketosis.. This is a metabolic condition that can help you lose weight and improve your blood sugar levels.
Does it sound like impossible work? necessarily. With the right choices, you can enjoy the health benefits of eating fruit without over-consuming carbohydrates or jeopardizing your health and fitness goals. Here we describe the fruits with the lowest carbs that help you stick to the ketogenic diet.
1. Avocado
Boasting a rich, creamy consistency and subtle flavor, avocado can be easily added to salads, mashed into toast or blended with guacamole. They have high nutritional value, including very low sugar content. Half a cup of sliced avocado provides more than 10g of fat and less than 3g of carbohydrates, making it a perfect addition to your ketogenic plan.
Avocado is abundant Prebiotic fiber, Potassium and healthy unsaturated fats.According to the review published in Nutrients (Opens in a new tab) Journal, regular intake of this creamy fruit may help reduce the risk of developing cardiovascular disease, improve cognitive function in certain individuals, and make better contributions. Intestinal health Overweight or obese adults.
Great swap: banana
2. Blackberry
If you want to keep your sugar intake low, but don’t want to miss the essential nutrients that fruits provide abundantly, it’s nothing more than berries. There are many types that meet the stringent requirements of the ketogenic diet, but the one that is potentially the best choice is blackberry. Half a cup of these slightly sour black fruits provides only 3g of carbohydrates and nearly 4g of dietary fiber.
Blackberries are potassium, vitamin C, Vitamin K And many different Antioxidant.. Multiple studies (Opens in a new tab) Regular intake of these fruits has been shown to prevent cancer, age-related neurodegenerative diseases, and bone loss.
Great exchange: grapes or pomegranates.
3. Raspberries
One cup of these berries provides more than 50% of the daily intake of 8g of fiber and vitamin C, but less than 7g of carbohydrates. Raspberries are also rich in highly bioactive compounds that have the potential to provide health benefits.According to the review published in Advances in nutrition (Opens in a new tab) Journals, regular consumption of these, obesity, cardiovascular disease, and Type 2 diabetes..
Great exchange of grapes, cherries and pomegranates.
4. Strawberries
Although relatively higher in carbohydrates than the berry counterpart, these red fruits can be enjoyed on a keto diet. A cup of strawberries contains more than 3g of dietary fiber and about 9g of carbohydrates, and is rich in micronutrients such as iron, copper, magnesium, vitamin C, vitamin K, and potassium.
According to a comprehensive review published in Critical review in food science and nutrition (Opens in a new tab)High strawberry intake helps to lower the whole body inflammation And blood sugar.
Great exchange of grapes, cherries and pomegranates.
5. Blueberries
Blueberries are arguably the sweetest fruit in the berry family, but they are also one of the healthiest fruits, so we recommend that you do not remove them from your ketomeal plan. Half a cup contains about 9g of carbs, so if you want to reduce your sugar intake, it’s best to enjoy it sparingly.
That said, blueberries are a nutritional powerhouse, with vitamin C, vitamin K, and more. manganese.. But what makes them extraordinary is their high levels of phytonutrients.Many the study (Opens in a new tab) These compounds have been shown to have strong antioxidant and anti-inflammatory properties that can prevent obesity, type 2 diabetes, cardiovascular disease, improve intestinal health and delay the aging process. ..
Great exchange of grapes, cherries and pomegranates.
6. Rhubarb
This fruit is perfect if you want to keep your carbohydrate consumption low. A cup of diced rhubarb contains only 4g of carbohydrates, nearly 2g of fiber and a significant amount of vitamin C and vitamin A.
In addition, researchers have begun investigating the potential health benefits of a highly bioactive compound of rhubarb called emodin.According to a recently published review International Journal of Molecular Science (Opens in a new tab)Emodin from rhubarb has strong diuretic, antibacterial, anti-ulcer, anti-inflammatory, anti-cancer, anti-malaria and anti-allergic effects.
Best replacement: apples, prunes, grapes.
7. Watermelon
Refreshing watermelon It’s one of the best snacks for hot days. Fruits are also excellent additives for the ketogenic diet due to their relatively low sugar content and high nutritional value.
A cup of diced watermelon contains about 12 g of carbohydrates, vitamin C, potassium, copper, Vitamin A.. When eaten regularly, these red fruits are beneficial to our cardiovascular health and fitness.As explained in a recently published review Current reports of atherosclerosis (Opens in a new tab)Watermelon contains relatively high levels of compounds called L-citrulline and L-arginine, which have been shown to lower blood pressure and improve blood flow.
Great exchange of melon and mango.
8. Kiwi
Most exotic fruits contain significant amounts of carbohydrates, making it difficult to include them in the ketogenic diet. Thankfully, there are exceptions: Kiwi. One of these fruits provides about 7g of carbohydrates, plus a significant portion of fiber, vitamin C, phosphorus and potassium.Emerging evidence (Opens in a new tab) Kiwi suggests that it may be protective against certain types of cancer, especially those in the lower gastrointestinal tract.
Great exchange of mango, melon and pineapple.
9. Tomato
These red fruits, which contain only 3.3 grams of carbohydrates in medium-sized tomatoes, help reduce sugar intake. But that’s not the only thing that makes tomatoes a nutritious staple food.Tomatoes contain a considerable amount Beta caroteneVitamin E, Vitamin C, Vitamin K and Folic acid..
Lycopene is also attracting particular attention because tomatoes have a high content of antioxidants.According to a recently published review Food chemistry (Opens in a new tab) Journals, lycopene, have been shown to prevent death from coronary heart disease, cerebrovascular disease, and types of cancer such as the prostate and stomach.
Fruits to avoid in Keto
Cherry
Many fruits contain significant amounts of sugar, and cherries are no exception. While delicious and nutritious, only half a cup of these red fruits provides more than 10g of carbohydrates.
Peach and nectarine
Peach and nectarines will be difficult to match with the ketogenic diet. One medium fruit contains about 13g of carbohydrates.
Apples and pears
Apples and pears go well with oatmeal morning bowls, but if you’re on a ketogenic diet, you may need to replace them with other fruits. One medium-sized apple contains about 23g of carbohydrates, while medium-sized pears provide nearly 20g of this major nutrient.
Orange, mango, pineapple, banana
Exotic fruits are famous for their high sugar content. For example, a medium-sized banana or a glass of chopped mango can get up to 26g of carbohydrates, but just two slices of pineapple will contain more than 12g of this major nutrient. Also note the orange. One medium fruit can contain up to 15g of carbohydrates.
Grapes
Adding grapes to the ketogenic diet is difficult, so it’s best to avoid them altogether. These one cup can easily provide more than 25g of carbohydrates.
